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How To Stay Cool During A Heat Wave

By Batista Gremaud

Summer is a wonderful time of year, full of sunny days and cooler nights. Unfortunately, high temperatures occasionally reach unbearable levels, making summer much less enjoyable.

Heat waves are intense periods of blazing hot heat when the temperature rises to uncomfortably high levels for multiple consecutive days. These waves make it difficult to spend time outside, but they can also be extremely dangerous if the heat lasts too long, especially in urban areas, where the heat is produced and trapped by the abundance of buildings and pavement.

Other risks associated with heat waves include dehydration, heatstroke, heart attacks and poor air quality caused by the increased emission of pollutants.

Those living without air conditioning are especially vulnerable, as keeping your home cool without cooling technology can be challenging.

Here are some tips to stay cool during a heat wave

  • Limit activities during the hottest part of the day. Wait until late afternoon or evening to go outside. Stay in the shade and avoid direct sunlight as much as possible. Bring an umbrella or a lightweight hat with a wide brim when out and about.

  • Wear loose, breathable clothing in light colors. Fabrics like cotton, linen, and gauze will help keep your skin cool and allow air to flow through. Clothes that are loose and natural fiber are best. It should be noted that black ~ and other dark colors ~ absorb heat, so it is best to avoid them during heat waves.

  • Open the windows to allow air to circulate through your home. Close the curtains or blinds to block direct sunlight from entering your home.

  • If you don't have air conditioning, stay in the coolest room. Place a bowl of ice near an electric fan to create your own cooling system. You can lower your body temperature by taking cold showers or baths, or by applying cold compresses to your forehead and neck.

  • It's essential to keep your body hydrated when dealing with heat exhaustion. Eat refreshing and cool foods like salads, smoothies, and fruits. Avoid high-protein and high-fat foods, as they make you feel more sluggish.


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Stay Cool At The Gym

Working out at the gym during a heat wave is ideal, because most facilities have air conditioning, which is great, especially if the heat outside is unbearable and you are sensitive to high temperatures. Additionally, you won't need to worry about sweltering heat and excessive sweating, which can cause discomfort and inhibit your ability to work out effectively.

Finally, the gym can be a safer space to work out when it's hot outside. You won't have to worry about overexposure to the sun, and medical staff often stand by if there's an emergency. You can work out comfortably at the gym despite the heatwave with the correct precautionary measures like hydrating and resting periodically.

Those At Higher Risk Include:

During a heat wave, certain groups of people are particularly at risk due to their inability to adequately cool off in hot temperatures. These individuals include the elderly, young children, people with chronic illnesses, and those with disabilities. These groups are more likely to suffer from heat exhaustion, heatstroke, and other heat-related conditions. Elderly people are especially vulnerable, as their bodies may struggle to regulate their core temperature and keep their skin cool. Due to their smaller body size and lack of understanding of the danger, children may be more likely to forget to hydrate and seek shade during a heat wave. People with chronic illnesses are also at risk, as their bodies may already be weaker and more prone to heat exhaustion or heatstroke. Lastly, those with disabilities may lack the physical ability to seek cooler temperatures and hydration.

It is essential to take extra care of these groups of people during a heat wave to ensure they stay cool, hydrated, and informed of the dangers of heat exposure.

Ignoring the potential danger of heat waves is easy when we love the summer days. But being cautious is vital when living in a hot climate. Protecting yourself and others from the high temperatures can make summer safer, and much more enjoyable.

How are you managing a heat wave? Comment, I'd love to hear about it!


Batista Gremaud is the CEO and president of Dr Fitness International, an International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, and producer of Dr Fitness USA’s THE SHOW.

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