Expert Tips: How to Stay Cool During a Heat Wave

A prolonged heat wave is more than just uncomfortable. It can place significant stress on the body and increase the risk of heat related illnesses.

According to the U.S. National Institutes of Health (NIH), extended exposure to extreme heat can affect multiple body systems. Sweating is the body's natural way of cooling itself, but when humidity is high, sweat evaporates more slowly. As a result, the body struggles to release heat efficiently, increasing the risk of heat exhaustion.

Fortunately, a few simple strategies can help you stay cooler and safer during periods of extreme heat.

Stay Hydrated

The most important step during a heat wave is drinking enough fluids.

Your body depends on adequate hydration to produce sweat, which helps regulate body temperature. Replacing lost fluids throughout the day is essential, especially if you are spending time outdoors or sweating heavily.

If you begin to feel overheated, taking a cool shower or placing a cool, damp towel on pulse points such as your neck and wrists can help lower your body temperature more quickly.

Keep Your Home Cooler

Managing your home's airflow can make a noticeable difference.

During the hottest part of the day, keep curtains or blinds closed to block direct sunlight from heating your home.

When temperatures drop in the evening or early morning, open windows on opposite sides of the house to create cross ventilation. Positioning a fan so it blows outward through a window can also help remove trapped hot air more quickly.

It is also helpful to keep the doors of unused rooms closed so cooler air remains concentrated where you spend the most time.

Reduce Indoor Heat

Many everyday household items generate more heat than people realize.

Traditional incandescent light bulbs give off a considerable amount of heat. Replacing them with energy efficient LED bulbs can help keep living spaces cooler.

Cooking can also raise indoor temperatures significantly. On especially hot days, consider preparing meals during the cooler morning hours or using smaller appliances that produce less heat than a conventional oven.

Sleep More Comfortably

Choosing the right bedding can make warm nights much more manageable.

Lightweight cotton sheets with a lower thread count allow for better airflow and help your body release heat more effectively while you sleep.

Although some people recommend placing clothing or damp sheets in the freezer before bedtime, experts advise against it. They warm up within minutes and may leave behind moisture that can damage your mattress.

Be Mindful of What You Eat

A frozen treat may feel refreshing on a hot day, but it is best not to overdo sugary foods.

According to experts, consuming large amounts of sugar increases your metabolic rate, which can leave you feeling warmer. Choosing lighter foods and limiting excess sugar may help you feel more comfortable during periods of extreme heat.