How to Beat the Heat and Survive Summer Heatwaves

July is the hottest month of the year. In fact, NASA marked last July as having the hottest temperatures ever recorded, and they’re only continuing to rise. Meteorologist Jonathan Erdman explains that “July is immediately after the late June solstice, when the sun is highest in the sky over the Northern Hemisphere.” As the Earth’s surface begins to warm (and subsequently the air around it), temperatures in July steadily rise. Furthermore, the lasting effects of El Niño—a type of climate pattern that affects weather worldwide—can impact July temperatures.

Whether you’re commuting to work or going out with friends, finding ways to beat the heat is more essential than ever before. As we wait for temperatures to cool, let’s dive into a few ways you can beat the summer heat by making just a few changes to your daily routine.

What Happens to Our Body During a Heatwave?

Heat-Related Illnesses

Symptoms of heat-related illnesses—including cramps, rashes, and fainting—are an excellent indicator of how much time you should spend outdoors during a heatwave. “The first signs of heat-related illnesses are increased sweating and muscle cramps,” says Erdman, followed by dizziness, confusion, and fatigue. 

Vulnerable Populations

Everyone is susceptible to heat-inflicted illness, but especially the elderly, children, and people with chronic conditions. More specifically, heatwaves “can exacerbate conditions such as cardiovascular and respiratory diseases,” according to Dr. Patrick Carter, DO. Since the heart works overtime to bring more oxygen-rich blood to the skin, those with pre-existing conditions can suffer under the sun.

Tips On Surviving a Heatwave

Wear Light Clothing

It’s best to avoid clothing materials like polyester, nylon, and leather, especially when temperatures are high. Instead, light-colored and loose-fitting clothing—especially those made from cotton—are most suitable during a heatwave. You may even benefit from dousing yourself with cold water while walking around when it’s particularly hot.

Carry a Handheld Fan (and Use Them at Home)

Handheld fans are one of the easiest ways to stay cooler in the heat. You can toss them in your purse or handbag on your way out the door and use them to cool down once you break a sweat. At home, turn on all your ceiling and portable fans to ensure there’s enough wind circulating the air. To ensure cool air, Dr. Carter also recommends “placing a bowl of ice in front of a fan can create a cooling mist effect.”

Stop By Cooling Centers

Cooling centers continue to grow as temperatures increase, and if you happen to pass by one, stop inside for a quick cool down! Libraries, malls, and coffee shops are all great examples of frequented cooling centers.

Block Out Sun While Indoors

When temperatures reach their peak—typically in the late afternoon—it’s time to close the curtains and blinds to keep sunlight out of your home. It sounds antithetical to the joy of summer, we know, but blocking out sunlight while indoors can prevent your home from becoming a DIY sauna.

Eat Smart

When it comes to summertime heat, eating healthy is not necessarily the same as eating smart. Hydrating foods, like fruits, vegetables, smoothies, and yogurt, should be the focal point of your diet during summer. Even if you’re an avid consumer of water, facing extreme weather means using every opportunity to hydrate, hydrate, hydrate.