Fitness by Jennifer Cox Light clothing Make sure that you dress for the weather. If it’s going to be particularly hot outside, you’ll want to wear materials that are lightweight and breathable. Also opt for clothes in paler colours that reflect the heat better than dark ones. Stay hydrated Water, water, water! Make sure that you always have water on hand on a warm summer day. Water is involved in nearly every function of the human body, including protecting your organs and tissues, transporting nutrients to cells and regulating your body temperature. Stay hydrated morning and night. Avoid the sun at peak times If you love playing tennis in the afternoons but there’s a heat wave, reschedule for morning or evening, when it’s cooler and the sun is less intense. The sun is highest in the sky between 10 a.m. and 4 p.m., meaning that’s when UV rays are also the strongest – try and work around those times. Eat lighter meals Forgo those solid three meals a day in summertime and, instead, have several smaller meals. When you have a big breakfast, lunch or dinner, your body has to work that much harder and for longer to digest, which will raise your core temperature. Smaller, frequent meals are easier for your body to break down and, in general, are a healthier way to go. Limit salt While some may think that salt is a good thing in the summertime since you’re sweating out salty perspiration, it’s actually the opposite. Salt can have a lot of negative effects when your body is hot. Excess salt in our food can lead to water retention in our bodies, which can result in uncomfortable swelling and bloating, something that is even more uncomfortable in the summer heat. Consider adding some spice Believe it or not, spicy foods can help lower your body temperature. Things such as ginger, cayenne and red chili peppers can cause you to sweat and will cool you down in the process. It tricks the nervous system and kicks your internal cooling mechanisms into gear. This is why spicy foods are eaten in some of the hottest places around the world. Cool washcloths If you have no choice but to head out into hotter weather, plan ahead. Not only do you want to have lots of water packed (as mentioned above) – you can also do a few tricks to cool off in the moment. One of those is putting cold, wet washcloths on key points of your body such as your wrists, neck, and the backs of your knees. You can transport moistened towelettes in a Ziploc bag of ice so that you can enjoy a quick cool-down anytime. Take a cold shower or bath After spending time in the heat, consider a cold shower or bath to bring down your body temp. It can help to conserve body heat by causing blood vessels in the skin to constrict. However, please note that this is a temporary fix – in the immediate term, cold water will feel refreshing, but it won’t keep you cool for a long time. This is more of an end-of-hot-day good habit. Bowl of ice in front of a fan Don’t have air conditioning? You can get by with a metal bowl of ice cubes propped in front of a fan. As the cold air from the ice rises, it will be pushed by the fan blades, helping to bring down the overall temperature of the room. Close curtains and window shades Keep that sun out during the daytime. A lot of unwanted heat comes in through your windows, so keeping the curtains and blinds closed will help keep things cooler, especially during peak sun hours. Some shades are still see-through but can block the sun too. Automation also means that you can preprogram your window coverings to go up and down at certain times of the day (this will cut down on cooling costs, too). Avoid using big appliances Things like ovens and dryers can add a lot of heat to our homes. If you can resort to other cooking methods on hot days (toaster oven, stovetop, barbecues), all the better. This is also true of the laundry – if you have no choice but to do the clothes washing on a hot day, consider hanging your clothes to dry in lieu of using the dryer. Keep your skincare products in the freezer Do you apply a daily moisturizer or sunscreen? Why not store them in the freezer? They’re usually formulated in such a way that they don’t freeze, and they will feel cool and invigorating when applied icy cold. 12 Ways to stay cool in the summer Summer is here and they’re predicting hot, balmy temperatures across the country all season long. Seniors, more than any other age group, are most at risk for heat-related conditions and illnesses, which is why during those summer months, it’s so important to try and stay cool. Whether you’re at home or out and about, here are a dozen ways to try and stay cool this summer. 38 | www.snowbirds.org
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