Going out of the house these days is a pure struggle, what with the scorching temperatures that can leave you feeling drained and overheated.
But there’s no point in complaining too much. The climate is just too hot and ranting about it will just make everything around us hotter. I suggest that we take proactive steps to stay cool and be comfortable.
As a strong environment protection advocate and a health buff, let me share 10 practical tips for beating the heat and helping you stay refreshed and resilient even on the hottest days.
Stay hydrated. Hydration is key to combating the heat, especially in a country where humidity levels can be high. Drink plenty of water throughout the day, and consider carrying a reusable water bottle with you wherever you go. Opt for coconut water or buko juice for a refreshing and electrolyte-rich alternative to stay hydrated.
Dress light. Choose lightweight, breathable fabrics like cotton or linen to allow for better air circulation and sweat evaporation. Light-colored clothing reflects sunlight, helping to keep you cooler outdoors. If possible, wear a wide-brimmed hat and sunglasses to protect yourself from the sun’s rays.
Seek the shade. When outdoors, look for shade from trees, buildings, or umbrellas to escape direct sunlight. Limit your exposure to the sun during peak hours between 10 AM and 4 PM when temperatures are at their highest. Planning outdoor activities in the early morning or late afternoon can help you avoid the hottest part of the day.
Take cold showers. Cool showers or baths can provide instant relief from the heat by lowering your body temperature. Keep a spray bottle filled with water in the refrigerator and mist yourself periodically to cool down quickly. Adding a few drops of peppermint or eucalyptus essential oil to your bathwater can enhance the cooling effect.
Use fans strategically. Electric fans can help circulate air and create a breeze to make you feel cooler. Place fans near windows or doorways to draw in cooler air from outside, and use ceiling fans to distribute air more evenly throughout the room. Consider investing in a rechargeable fan for portable cooling on the go.
Enjoy frozen treats. Indulge in refreshing frozen treats like halo-halo, sorbetes, or ice candy to beat the heat from the inside out. Keep a supply of homemade popsicles or ice cubes made from fruit juice in your freezer for a healthy and delicious way to cool off. Just be mindful of your sugar intake and opt for natural sweeteners whenever possible.
Embrace siestas. Follow the traditional Filipino practice of taking a siesta or midday nap to escape the heat and recharge your energy levels. Schedule indoor activities or quiet time during the hottest part of the day to avoid overexertion and heat-related fatigue. A short nap can leave you feeling refreshed and ready to tackle the rest of the day.
Stay indoors. On particularly hot days, consider staying indoors in air-conditioned or well-ventilated spaces to avoid heat-related illnesses. If you don’t have access to air conditioning, use portable fans or create cross-ventilation by opening windows on opposite sides of your home. Close curtains or blinds to block out direct sunlight and keep rooms cooler.
Eat light and fresh. Opt for light, refreshing meals that won’t weigh you down in the heat. Enjoy plenty of fruits and vegetables with high water content like watermelon, cucumber, and pineapple to stay hydrated and nourished. Avoid heavy, greasy foods that can increase body heat and make you feel sluggish.
Stay informed. Keep an eye on weather forecasts and heat advisories to stay informed about upcoming heatwaves or extreme weather conditions. Prepare a heat emergency kit with essentials like water, first aid supplies, and a battery-powered fan in case of power outages or emergencies. Know the signs of heat-related illnesses like heat exhaustion and heatstroke, and seek medical attention if you or someone else shows symptoms.
By following these 10 tips for beating the heat, you can stay cool, comfortable, and healthy even during the hottest days in Dumaguete. Whether you’re enjoying outdoor adventures or staying indoors, remember to prioritize hydration, seek shade, and take breaks to rest and recharge. With a little planning and preparation, you can beat the heat and make the most of sunny days in the city of gentle people.
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