Lykkers, with hotter summers becoming more common and extreme heat events growing in both intensity and duration, it's more important than ever to know how to handle high temperatures.
Summer 2025 is expected to be warmer than average, especially in southern regions, making it crucial to adopt the right strategies to avoid heat stress and stay well throughout the season.
Understanding Heat Stress
What Is Heat Stress?
Heat stress occurs when the body absorbs more heat than it can release. This can happen due to physical exertion, high ambient temperatures, or both. Factors like direct sunlight, humidity, and lack of wind can make things worse.
When internal body temperature nears 42°C, vital systems begin to malfunction, posing serious health risks.
How the Body Reacts
The body uses several cooling mechanisms: sweating (evaporation), radiating heat outward, convection (cool air replacing warm air near the skin), and conduction (heat transfer through contact with cool surfaces or water). All these processes are regulated by the hypothalamus in the brain, which constantly adjusts the body’s temperature.
How to Stay Cool Every Day
Hydration First
Drink at least 2 liters of water daily. Add mineral supplements like magnesium or potassium to help prevent fatigue and dizziness. Use flavored water or scent-based water bottles to encourage more frequent sipping, especially during very warm days.
Cool Showers, the Right Way
Avoid freezing cold showers. Use mildly cool water to lower your body temperature gradually. Products with natural oils such as mint, eucalyptus, or ginger can enhance the refreshing effect and turn your shower into a wellness ritual.
Keep Your Space Fresh
Natural techniques work best indoors. Keep windows closed during the hottest hours, and hang a damp sheet in front of open windows during cooler times. Evaporation from the fabric lowers the room temperature naturally. Fans and shaded rooms also make a significant difference.
Dress Smart
Wear lightweight, breathable clothing in soft fabrics like cotton or linen. Choose light colors to reflect sunlight and avoid tight-fitting garments that trap heat.
Smart Eating During Hot Days
Choose Water-Rich Foods
Favor meals with high water content. Seasonal fruits, vegetables, and raw options like cucumbers and tomatoes help hydrate the body. Light proteins such as white meat and small oily fish support digestion without adding excess heat.
Smaller, Frequent Meals
Eat five smaller meals throughout the day. This avoids the energy spikes and heat production that come with heavy digestion. Include smoothies, cold soups, or yogurt-based snacks to maintain energy without overheating.
Limit Certain Drinks
Avoid excess caffeine and sugary beverages, which can accelerate metabolism and increase internal heat. Opt for lightly infused water or herbal teas served cold.
Rest and Sleep Tips for Hot Nights
Bedding Makes a Difference
Choose natural fibers for sheets, sleepwear, and undergarments. Linen and cotton are breathable and help wick away sweat, keeping the skin dry and cool overnight.
Lower the Heat With Smaller Pillows
Using a smaller or cooling-regulated pillow reduces the heat buildup around the head and neck, promoting better sleep.
Soothing Bedtime Rituals
A refreshing foot soak with cool water and a few drops of peppermint or eucalyptus essential oil helps reduce body temperature and soothes tired limbs, preparing the body for rest.
Quick Habits That Help
Avoid Peak Sun Hours
Stay indoors or in the shade between 11 a.m. and 6 p.m. when the sun is strongest. This is especially important for children, older adults, and anyone sensitive to temperature changes.
Reduce Heat Sources
Minimize the use of appliances that generate heat during the day. Turn off unused lights and cook during cooler hours when possible.
Move Wisely
Avoid intense physical activity under direct sunlight. If outdoor movement is necessary, do it early in the morning or later in the evening.
In Summary
Facing high temperatures doesn’t have to mean suffering through them. With a few thoughtful choices—from how to hydrate and dress to keeping living spaces cool and choosing the right meals—staying comfortable is entirely possible.
Lykkers, as the heat rises, these practical, friendly tips can help turn scorching days into smooth, manageable ones. Stay cool, stay well, and make the most of summer without letting the heat wear you down.
