Stay Hydrated

Drink ample amounts of water and fluids throughout the day to stay properly hydrated. Water helps regulate body temperature and keeps you cool from the inside out.

Stay in shaded areas during the hottest parts of the day, typically between 10 a.m. and 4 p.m. If you need to be outdoors, try to stay in shaded areas or carry an umbrella to create your own shade.

Seek Shade

Opt for lightweight, light-colored clothing made from breathable fabrics like cotton or linen. Loose-fitting clothing allows air to circulate freely around your body, keeping you cooler.

Wear light-colored, loose-fitting clothing

Use Fans and Ventilation

Utilize fans, including ceiling fans and portable fans, to circulate air and create a cooling breeze. Open windows and doors to promote cross-ventilation in your home.

Take cool showers or baths

Lower your body temperature by taking cool showers or baths. The water will help cool you down and provide instant relief from the heat.

Use wet towels or take a dip

Place wet towels on your forehead, neck, wrists, or other pulse points to help lower your body temperature. You can also take a dip in a pool, lake, or ocean to cool off.

Opt for light, cool foods like salads, fruits, and vegetables that are high in water content. Avoid heavy, hot foods that can increase your body temperature and make you feel warmer.

Avoid hot foods and heavy meals

Stay indoors during extreme heat

If the heat becomes unbearable, consider staying indoors in air-conditioned spaces, such as your home, office, or public buildings like libraries, shopping malls, or community centers.

Wear a wide-brimmed hat, sunglasses, and apply sunscreen to protect your skin from the sun's harmful rays. Sunburn can make you feel hotter and increase the risk of heat-related illnesses.

Use sun protection

Rest and take breaks

Avoid overexertion and take regular breaks, especially during outdoor activities. Rest in shaded areas or air-conditioned spaces to allow your body to cool down.