Hydration Tips
- Stick to Plain Water – Water remains the best choice for hydration. If flavor is needed, add fruit slices or a splash of juice.
- Set a Hydration Reminder – Aim to drink 8 oz of water every 15–30 minutes in extreme heat. Use apps like Waterllama, WaterMinder, or Aqualert to remind you.
- Eat Water-Rich Foods – Cucumbers, iceberg lettuce (96% water), celery (95%), zucchini/tomatoes (94%), watermelon (92%), strawberries (91%), and Greek yogurt (85%) help you stay hydrated.
- Cooling Down the Body
Skip the Booze on Superhot Days – Alcohol can impair the body’s temperature regulation. If you must drink, opt for wine spritzers or cocktails with sparkling water. - Sip on a Hot Beverage (In Dry Climates) – Hot drinks may trigger sweating, which can help cool the body — effective in dry heat, not humid environments.
- Take a Cold Shower or Soak – Soaking in 35°F–59°F water can quickly reduce core body temp. Even soaking your feet helps.
- DIY Rice Sock Compress – Fill a sock with uncooked rice, freeze it for a few hours. It stays cold but flexible for a gentler cooling effect.
- Dress and Sleep Smart
Wear Light-Colored, Breathable Clothing – Light colors reflect sunlight. Choose loose, airy fabrics to allow sweat to evaporate and cool the body. - Sleep with Socks On – Surprisingly, warming your feet can help your body release heat, lowering core temperature to promote sleep.
- Manage Your Environment
Set Ceiling Fan Blades to Spin Counterclockwise – In hot weather, this creates a cooling downdraft and breeze. - Avoid Direct Sunlight – Stick to the shade or use an umbrella to reduce heat gain. Shade can feel 10–15°F cooler.
- Limit Heat-Generating Appliances – Avoid using ovens, stoves, dishwashers, or dryers during peak heat. Use microwaves, crockpots, or grill outdoors instead.
Medical Considerations
Talk to Your Doctor About Medications – Some meds (e.g., beta blockers, anticholinergics, antidepressants, stimulants) affect your body’s ability to regulate heat and sweat. Discuss alternatives or precautions with your doctor.
