Who doesn’t love summer? As those sunny weeks stretch out, it’s crucial to stay hydrated and cool, especially when those heat waves hit. Whether it’s at home or out at the beach, did you know people with medical conditions or who are aged 65 and older are more vulnerable to the heat? To stay safe, it’s important to be proactive. Here are five ways to beat the heat.
1. Wear the Right Clothes
One of the biggest factors in keeping cool is the way you’re dressed. The best clothing is made of breathable fabric, such as cotton or linen. If you’re unsure whether your clothing is breathable, simply stick your hand inside the clothing and blow on it. If you can feel your breath through the material, you’re good to go.
It should also be loose-fitting. When clothes are too tight, they can trap sweat against your skin, which makes it harder for your body to cool itself down. Lastly, wear clothing that is lighter in color. Darker colors tend to absorb heat, while light colors reflect it. By wearing white and summery pastels, you can help your body stay cool.
2. Stay Hydrated
For starters, if your daily fluid intake is limited or you’re taking water pills, you should ask your doctor how much water you should be drinking each day. Generally speaking, drinking more water than usual during the summer months is a good idea. Also, don’t wait until you’re thirsty. Instead, drink small amounts of water consistently throughout the day.
A few simple ways to stay hydrated include:
- Always keeping a water bottle on hand.
- Eating foods with high water content, such as lettuce, watermelon, and tomatoes.
- Limiting coffee and tea.
- Incorporating low-sugar sports drinks, coconut water, and whole-food smoothies to help replenish electrolytes when outdoors for extended periods.
3. Keep the House Cool
The obvious way to keep the house cool is with air conditioning. But in the unfortunate event your HVAC system breaks down or you’d like to save on your electric bill, here are some tips for cooling a room down without AC:
- Keep window coverings closed. When the sun hits windows it can cause more heat inside. Closing any blinds, curtains, or shades will also block the sunlight from entering. If you don’t have curtains or shades, consider applying reflective or insulated window film, particularly on east- and west-facing windows.
- Use fans. If you have ceiling fans, make sure they’re set to rotate counterclockwise. This will help push the air downward and increase airflow throughout the room.
- You can also create a cooling mist by hanging a damp bed sheet in front of open windows that let in a breeze. Or you can put on a box fan and place a shallow dish full of ice cubes in front of it for a similar effect.
4. Avoid Overly Strenuous Activities
If you want to stick with a healthy exercise routine without overheating, here are some ways to do that.
- Do low-impact exercises, such as walking or swimming.
- Plan physical activity for early in the morning or in the evening.
- Refuel with plenty of water and cool, healthy snacks like frozen fruit and cold salads.
- Talk with your doctor about a suitable exercise routine.
5. Explore the Great Indoors
If you’re looking for a change of scenery, consider visiting a nearby library or trying a new activity at a recreation or senior center. Public spaces like these should always have working air conditioning and offer unique ways to switch up your daily routine.
This article was provided by HomeWell Care Services Delaware, which is franchised by HomeWell Franchising Inc.
An agency of one of the nation’s leading non-medical in-home care providers, HomeWell Care Services Delaware provides compassionate, in-home personal care to help seniors and homebound adults remain safely in the comfort of wherever they call home. HomeWell’s levels of care range from companionship to more specialized non-medical care for advanced health conditions, with care plans customized for each client.
For more information about HomeWell Care Services Delaware, go to homewellcares.com/locations and visit the Georgetown or Smyrna website under Delaware.
