How can you stay energized and productive when the temperature exceeds 30°C? Here are some helpful tips for hot days.
Choose loose-fitting clothing made of lightweight, natural fabrics. If you need to go outside during the peak of the heat, try to cover as much of your body as possible. Doctors recommend using a damp handkerchief, placing it on your wrists and the back of your neck. The evaporation of water cools the body. Be sure to wear a hat: a panama hat, a baseball cap, or a straw hat.
Your shoes should be lightweight and open-toed. Choose sandals, lightweight sneakers, or mesh sneakers. Pay attention to the sole—it shouldn’t be too thin, so you don’t feel the hot asphalt. Wear only natural-fiber socks.
Always carry still water with you. Stay hydrated by drinking small sips frequently, without waiting until you’re thirsty. Avoid sugary carbonated drinks, caffeine, and alcohol, as they can lead to dehydration.
Avoid hot and greasy foods, which create additional heat stress. Eat fresh vegetables, fruits, and salads, and drink cool beverages.
If possible, stay indoors in an air-conditioned room. Try to spend as little time as possible outdoors, especially between 11 a.m. and 4 p.m. If you do need to go outside, seek out shade and cool spots.
Take cool showers more often. They’ll help you feel refreshed when you go back outside.
Limit your use of the stove and oven to help keep your home cool.
