Outsmart The Heat With This Week’s Cool Plan
Published Jul 22, 2025
Beat the heat this week with our guide to staying cool and safe. Prioritize hydration by drinking water and eating hydrating foods. Dress in light, loose clothing to help regulate body temperature. Seek shelter in cool environments and recognize the signs of heat exhaustion and heatstroke. Stay informed and check on others to ensure a safe summer.
Beat the heat: Your ultimate summer guide
Summer is here, bringing scorching heat that can make daily activities challenging. This week, take control and outsmart the heat with our guide to staying cool, comfortable, and safe. We provide practical hydration advice, smart dressing tips, and guidance on when to seek indoor refuge.
Hydration: The most important defense against heat
Dehydration is a major risk during hot weather, leading to heat exhaustion and heatstroke. Prioritize hydration to stay ahead of the game.
Drink water consistently throughout the day
Don't wait until you feel thirsty. Carry a water bottle and sip throughout the day. Aim for at least eight glasses of water daily, and more when you're active.
Replenish electrolytes lost through sweat
When you sweat, you lose electrolytes like sodium and potassium. Replenish these by drinking sports drinks, coconut water, or electrolyte-infused water. You can also snack on foods like bananas, which are rich in potassium.
Eat hydrating foods for added benefits
Incorporate water-rich foods like watermelon, cucumbers, strawberries, and celery into your diet. These help you stay hydrated and provide essential vitamins and minerals.
Choose clothing wisely to tolerate heat better
What you wear significantly impacts your ability to tolerate the heat. Opt for clothing that offers the best protection and comfort.
Wear light-colored clothing to reflect sunlight
Light colors reflect sunlight, helping to keep you cooler than dark colors, which absorb heat.
Opt for loose-fitting clothes for air circulation
Loose clothing allows air to circulate and evaporate sweat, which helps your body regulate its temperature.
Select breathable fabrics for skin comfort
Choose natural fabrics like cotton, linen, or moisture-wicking synthetic materials. These fabrics allow your skin to breathe and prevent sweat from trapping against your body.
Protect yourself from sun with accessories
Wear a wide-brimmed hat and sunglasses to protect yourself from the sun's harmful rays. Sunburn can impair your body's ability to cool itself.
Seek shelter indoors when heat is unbearable
When the heat becomes unbearable, it's crucial to seek shelter in a cool environment, especially for vulnerable populations.
Use air conditioning for relief
If you have air conditioning at home, use it! Even a few hours in an air-conditioned space can provide significant relief.
Utilize public cooling centers in your community
Many communities open public cooling centers during heat waves, often located in libraries, community centers, and senior centers. Check with your local government for locations and hours.
Time outdoor activities strategically
Plan your outdoor activities for the cooler parts of the day, such as early morning or late evening. Avoid strenuous activities during the hottest hours, typically between 10 a.m. and 4 p.m.
Recognize signs of heat-related illnesses promptly
Knowing the signs of heat-related illnesses can save your life or the life of someone around you; act fast if symptoms appear.
Understand heat exhaustion symptoms and first aid
Heat exhaustion symptoms include heavy sweating, weakness, dizziness, headache, nausea, and muscle cramps. If you experience these symptoms, move to a cool place, drink water, and rest.
Know heatstroke signs for immediate action
Heatstroke is a medical emergency. Symptoms include a high body temperature (104°F or higher), confusion, seizures, and loss of consciousness. If you suspect someone has heatstroke, call emergency services immediately and try to cool them down with water or ice packs.
Proactive preparation ensures a safer summer
Prevention is always better than cure. Take these proactive steps to prepare for the heat and minimize risks.
Stay informed about weather forecasts
Monitor the weather forecast and heat advisories in your area. Sign up for alerts so you know when extreme heat is expected.
Plan your day around heat conditions
Adjust your schedule to avoid being outdoors during the hottest parts of the day. If you must be outside, take frequent breaks in the shade or in air-conditioned spaces.
Check on vulnerable friends and family
Reach out to friends, family, and neighbors, especially those who are elderly or have health conditions. Make sure they are staying cool and hydrated.
Stay cool, hydrated, informed for safe summer
By following these tips, you can outsmart the heat and enjoy a safe and comfortable summer. Stay cool, stay hydrated, and stay informed!
Weather stories around you