How to stay cool and beat the heat in summer


Summer can be the best time of year for fun in the sun, but it can also bring some serious heat. When temperatures soar, it’s important to take precautions to avoid overheating and other potential health risks. Fortunately, there are plenty of simple yet effective ways to stay cool and comfortable during even the hottest days of summer. 

KalamTime shares some tips and tricks for beating the heat so that you can enjoy all your favorite summertime activities without any fear.

Drink lots of fluids

Staying hydrated is one of the most important things you can do to stay cool and healthy during the summer months. When it’s hot outside, your body sweats more in an effort to regulate your internal temperature. This means that you’re losing fluids faster than usual, which can lead to dehydration if you’re not careful.

To avoid this, make sure you drink plenty of water throughout the day. Aim for at least eight glasses per day or more if you’re spending time outdoors in the sun. You can also try adding some flavor with sliced fruit or a splash of juice for a refreshing twist.

In addition to water, other hydrating beverages like sports drinks and coconut water can be helpful when you need something with a little extra electrolyte boost. However, be mindful of sugar content and opt for low-sugar options whenever possible.

Remember that alcohol and caffeine are dehydrating substances, so it’s best to limit consumption on particularly hot days. Stick with water as much as possible and keep an eye out for signs of dehydration such as thirst, dry mouth or lips, dizziness or fatigue – all indications that it may be time to refill your glass!

Stay in the shade or indoors

When the sun is scorching hot, staying in the shade or indoors can provide you with much-needed relief from the heat. If you have to go outside, try to stick to areas that are covered by trees or buildings, as this will help shield you from direct sunlight.

It’s also important to note that UV rays can still penetrate through clouds and windows, so make sure any indoor space you seek refuge in has proper shading or curtains. You could even invest in some window film that blocks out harmful UV rays without affecting visibility.

If your home doesn’t have air conditioning, it may be worth considering investing in a portable unit or fan. Keeping doors and windows closed during peak daylight hours can help keep cool air inside while keeping warm air out.

Plan your outdoor activities for early morning or late afternoon when temperatures tend to be cooler. This way, you’ll be able to enjoy time outdoors without putting yourself at risk of overheating.

Wear loose, light-colored clothing

One of the simplest ways to stay cool and beat the heat in summer is by choosing the right clothing. Loose, light-colored clothing can make a big difference in how comfortable you feel when temperatures soar.

When it comes to staying cool, breathable fabrics are key. Fabrics like cotton, linen, or rayon allow air to circulate around your body, keeping you cooler than synthetic materials that trap heat and sweat against your skin.

Another important factor to consider is color. Dark colors absorb more sunlight than lighter shades, so wearing light-colored clothes can help keep you cooler by reflecting more of the sun’s rays.

Loose-fitting clothes also provide added ventilation between your skin and fabric, allowing air to flow freely and sweat to evaporate quickly.

So whether you’re spending time outdoors or inside with the AC on full blast, remember that what you wear can have a big impact on how well you handle the heat. Choose loose-fitting pieces made from lightweight fabrics in light colors for maximum comfort during those hot summer days!

Use a fan or air conditioner

Using a fan or air conditioner can make all the difference in beating the heat during summer. Fans are a simple and affordable solution to keep you cool, but they only circulate the air around you. On the other hand, an air conditioner actually cools down your space by removing hot air and replacing it with cool, refreshing air.

If you choose to use a fan, position it near an open window so that it can bring in fresh air from outside. This will create a nice breeze throughout your room while also cooling it down.

However, if you decide to invest in an AC unit, be sure to properly maintain it by changing its filter regularly. A dirty filter can cause your AC unit to work harder than necessary and increase energy consumption.

Remember that using an AC unit may not always be the most environmentally-friendly option due to its energy usage. If possible, try alternatives such as setting up outdoor shade structures or simply spending time in naturally cooler areas like basements or underground spaces.

Take a cool shower or bath

One of the easiest ways to beat the heat during summer is by taking a cool shower or bath. Not only does it help you feel refreshed and rejuvenated, but it can also lower your body temperature quickly.

When you take a cool shower or bath, the water helps to reduce your body’s core temperature by absorbing some of the heat. It also helps to increase blood flow throughout your body, which in turn makes you feel cooler.

To get the most benefit from a cool shower or bath, make sure that the water is not too cold, as this can cause shock to your system. Instead, aim for water that is slightly cooler than room temperature.

If you don’t have access to a bathtub or shower, you can still reap the benefits of cooling down with water. You can try placing a damp towel on your forehead or wrists for quick relief. Or even fill up a small tub with cool water and soak your feet.

Remember that staying hydrated while doing any physical activity in hot weather is crucial, so be sure to drink plenty of fluids before and after taking a cool shower or bath!

Avoid strenuous activity

During the hot summer months, it’s important to avoid strenuous activity that can put extra strain on your body and make you feel even hotter. This is especially true during the hottest parts of the day, typically between 11 a.m. and 3 p.m.

Strenuous activities like running or cycling may be tempting, but they can cause dehydration and heat exhaustion if you’re not careful. Instead of intense exercise, try taking a leisurely walk in a shaded area or swimming in a pool to cool off.

If you do need to get some exercise done, consider doing it early in the morning or later in the evening when temperatures are cooler. Additionally, always remember to stay hydrated by drinking plenty of water before and after exercising.

It’s also important to pay attention to how your body feels during any type of physical activity. If you start feeling dizzy or lightheaded, take a break immediately and find somewhere cool to rest until you recover.

In conclusion: while staying active is essential for good health all year round, it’s crucial that we take precautions during hot summer weather conditions. By avoiding strenuous activities during peak heat hours and staying hydrated throughout any physical activity performed this season will help us beat the heat without sacrificing our fitness goals!

Check on elderly neighbors and others who are at risk

During the hot summer months, it’s important to check on elderly neighbors and others who are at risk. Heat can be especially dangerous for older adults, young children, and those with chronic medical conditions.

Many seniors may not have air conditioning or fans in their homes, making them more susceptible to heat exhaustion or heat stroke. It’s important to make sure they have access to cool environments, either by inviting them over to your home or helping them find a community center or library where they can stay cool.

It’s also essential that you keep an eye out for any signs of distress in your elderly neighbors, such as confusion, dizziness, headaches, or nausea. If you notice any unusual behavior from an elder person living nearby, don’t hesitate to offer help.

Dehydration is another concern for vulnerable individuals during summer, which increases morbidity rates, so make sure they are drinking enough fluids throughout the day. Offer water and other hydrating beverages like coconut water if necessary.

In conclusion, checking on our elders during summer should become part of our routine, just like wearing sunscreen before heading outside. Ensuring that everyone has access to a safe place during extreme temperatures will improve overall health within the community and prevent heat-related illnesses from occurring unnecessarily.


Staying cool and beating the heat during summer is essential for maintaining good health. By following these simple tips, such as drinking lots of fluids, staying in the shade or indoors, wearing loose, light-colored clothing, using a fan or air conditioner, taking a cool shower or bath, and avoiding strenuous activity, you can enjoy your summer without any hassles. Moreover, it is important to check on elderly neighbors and others who are at risk during hot weather conditions. 

Remember to stay hydrated and keep yourself cool to have a safe and enjoyable summer!