As temperatures soar and heat waves become the new summer norm, many of us find ourselves in a constant battle against the sweltering conditions. With climate change turning up the thermostat globally, staying cool isn’t just about comfort — it’s crucial for our health and well-being. Fortunately, there are smart, energy-efficient ways to beat the heat and keep your cool when the mercury rises.
Break a sweat
One of the best things we can do during periods of extreme heat is something humans do naturally – sweat. Perspiration helps regulate our body temperature and helps us to cool down. “It’s a nice adaptation of human beings,” says John Holash, assistant professor in kinesiology at the University of Calgary.
“We move water from our bodies onto our skin and this action allows that water to evaporate from the skin. The energy it takes to do that reduces the temperature of the skin and helps cool ourselves.”
We’ll want to make sure we’re not blocking our skin’s ability to sweat. Wear loose, breathable clothing that sweat can move through without getting trapped. Additionally, it’s important to encourage proper circulation.
“Our blood vessels expand when we heat. When this happens in an overheated state, it can make things worse,” warns NavNirat Nibber, a naturopathic doctor at AOR, a Calgary-based natural health supplement manufacturer.
Outside exposure
Outdoors, we need to protect ourselves from the sun, ideally staying away from direct sunlight and seeking shade.
When temperatures climb, it’s a good idea to expose yourself very gradually, staying outside for only a few minutes at a time until you acclimatize. However, it is possible to build up your heat tolerance over time.
“Bodies can become more flexible with their heat thermoregulatory capacity. Alternating hot and cold therapies – like saunas followed by a cold plunge. But don’t start this during hot weather or if you have a health condition,” notes Nibber.
Watch what you eat and drink
With temperatures soaring, nobody wants to stand in front of an oven. Smaller meals with higher water content are easier to digest and help us hydrate from the inside out.
Lean into fruits and vegetables that have higher water content, such as zucchini, cucumbers, tomatoes, peppers, melons, and berries. Ice cream is not the best option, but sugar-free fruit popsicles get the thumbs up.
Craving potato chips? That desire during a heat wave is often more about habit and psychology than actual physiological needs. According to Nadja Abada, a dietitian at JM Nutrition, the average person spending time under the sun won’t lose enough sodium to provoke intense cravings for salt.
‘Salty foods make our bodies work so much harder to eliminate excess sodium. If you’re craving salty foods, eat them in a controlled manner with fruits and vegetables and lots of water,” she recommends.
But there is some truth to eating spicy food and consuming hot drinks.
“We have receptors in the stomach that will trigger perspiration, which is the most effective way to bring body temperatures down,” says Abada.
To avoid dehydration, sip water throughout the day.
“Don’t wait until you’re thirsty. Thirst is a sign of dehydration already. We advise drinking two to four cups of water every hour before going outside and while outside. Your body wants lukewarm, so room temperature is best for quick absorption,” advises Abada.
And there’s no need for pricy and high-caloric electrolyte drinks.
“For the average person who goes on a walk, swimming or camping, the best thing is to have water. You can add a bit of honey, a pinch of salt or squeeze in lemon. Mixing in the natural electrolytes will prompt the body to absorb the water better,” notes Abada.
As for alcohol and caffeine, both will impact your hydration as they have a diuretic effect, observes Nibber.
“The more water you’re excreting, the more you have to replenish. Make sure you’re hydrating properly after consuming both alcohol and caffeine,” she says.
In the home
If you don’t have air conditioning, you’ll want to maximize your air circulation. Keep your windows open when it’s cooler outside (early mornings and late evenings). When the outside temperature exceeds 21 C, close windows and blinds to keep hot air from entering the home. Electrical fans can be strategically placed near windows to blow warm air out. You can also set ceiling fans to rotate counterclockwise for better air circulation.
Corry Poole, vice-president of retail mass market & customer experience at Enmax Energy, recommends applying solar control film to the interior of windows, which can help reduce solar energy use by up to 80 per cent.
“Solar films are coated with reflective materials that block out the sun’s harmful rays while allowing natural light to pass through and can protect your home’s interior from heat build-up, which will help keep your home cooler,” she notes.
Instant relief
Besides sweating, there’s another easy way to quickly cool down that doesn’t require jumping into a freezing lake. Unless you’re a regular cold dipper, it’s best not to attempt this in the heat of summer. The rapid temperature change can cause cardiovascular strain.
Instead, put the bottoms of your feet, your face, and your palms in cool water around 10 to 14 C, as advised by both Holash and Nibber.
“If you cool those areas of glabrous skin, you can rapidly decrease your core body temperature much more effectively than jumping in an ice bath,” notes Holash.