As temperatures soar to unprecedented levels, finding effective ways to stay cool has become a daily necessity for many. Dr. Tess Wiskel, a climate change and human health fellow at the Center for Climate, Health, and the Global Environment and an emergency physician at Beth Israel Deaconess Medical Center, highlights the urgency: “The last 13 months have been the hottest on record. We’re seeing increased levels of heat-related illness, and it started earlier in the season we’re used to.” Instead of waiting until you feel overheated, proactive measures can help you manage the risks associated with high temperatures throughout your day. Here are 14 actionable ideas to guide you.
Start by mastering the basics of heat management. Become familiar with weather patterns by using a smartphone app to monitor hourly temperatures, not just daily highs and lows. Identify the hottest parts of the day and adjust your schedule accordingly to minimize exposure. Hydration plays a critical role in cooling the body. Sweating is a natural mechanism where moisture on the skin evaporates, carrying heat away in a process known as evaporative heat loss. To support this, replenish fluids through drinks and water-rich foods. The National Academy of Medicine recommends daily totals of about 11 cups (88 ounces) for women and 15 cups (120 ounces) for men. Increase these amounts if you spend significant time outdoors or sweat heavily.
Seek out air-conditioned environments during peak heat hours. If your home lacks AC, consider visiting places like shopping malls, public libraries, movie theaters, or community cooling centers. Fans can also aid in cooling by blowing heat away from your body, but their effectiveness diminishes in hot air. Dr. Wiskel advises, “In that case, wet your skin, even with a spray bottle or a wet wipe. The fan will promote evaporative heat loss.” Additionally, pace yourself during outdoor activities. “Physical work produces its own heat at the same time you’re being heated from outside,” she explains. “Be active for short periods and rest in between.”
When heading out, prepare with essentials to combat the heat. Always carry plenty of water, and enhance your kit with items like a handheld fan, wet wipes, and ice packs. This ensures you’re ready if you find yourself stuck outside unexpectedly. Clothing choices matter, too. Opt for lightweight, loose-fitting garments that allow air to reach your skin, facilitating evaporative heat loss when you sweat. For advanced options, consider high-tech clothing with cooling technology, such as tops, bottoms, hats, or neck gaiters. These garments may use special fabrics activated by water to stay damp longer, continuously drawing heat from your body.
DIY methods offer creative ways to cool down quickly. Create a simple cooling garment by soaking a kitchen towel or cotton T-shirt in cold water and placing it on your head, neck, or torso. Rewet the fabric as it dries, or invest in higher-tech versions designed with fabrics and gels for prolonged cooling. Consuming cold items like a cool glass of water, ice chips, or a popsicle can help fight dehydration and potentially lower your core body temperature. However, Dr. Wiskel cautions against ingesting anything too quickly, as it might cause gastrointestinal upset.
Water-based cooling techniques vary in approach. While experts debate the ideal water temperature for showers or baths—some argue cool water constricts blood vessels and sends heat back to the core, while others believe chilly water cools blood vessels and sends cooled blood to the core—Dr. Wiskel recommends a practical middle ground: “Immerse yourself in water that’s cooler than your body temperature. The water can be tepid. Once you’re out of the water, stand in front of a fan to promote evaporative heat loss.” If a full shower isn’t feasible, try a method used by the US Army: submerge your hands, forearms, and elbows in ice water for five minutes to send cooled blood back to your core.
For a water-free alternative, apply ice packs to areas near large blood vessels, such as the elbows, underarms, neck, or inside the legs near the groin area. This helps cool the blood vessels directly. Despite these strategies, it’s crucial to recognize when to seek help. If you’re not cooling down after multiple attempts, Dr. Wiskel advises contacting your doctor or calling 911, especially if you exhibit signs of heat exhaustion. These symptoms include excessive sweating, headache, feeling faint or dizzy, cold and clammy skin, a fast or weak pulse, extreme fatigue, and muscle cramps.
Pay extra attention to these warning signs if you’re in a vulnerable group. Dr. Wiskel notes, “People at high risk include older adults, babies and children, those who are pregnant, people who take medications that make them less able to sweat, people who work outdoors, and people with certain health conditions, including cardiovascular disease.” Even if you’re not at high risk, checking in on those who are can make a significant difference in community safety during heatwaves.
