How to beat the heat: Top tips to stay cool this summer

Many of us wait for summer all year round—trips out of town, warm evenings spent outdoors, and gatherings with family and friends. However, we often complain about unbearable temperatures when the hot summer arrives. How can we cool down effectively when it gets very hot?

Both environmental conditions and the heat generated by the body through metabolism affect our level of thermal comfort. In high temperatures, the body responds by increasing heart rate and blood flow to the skin due to blood vessel dilation. This aims to increase sweating, but in extreme cases, it can lead to heat cramps, exhaustion, sunstroke, or hyperthermia.

Here are a few proven methods to fight the heat:

Although it may seem surprising, eating spicy foods, such as those containing cayenne or jalapeno peppers, can help cool the body. Capsaicin, which gives them their spiciness, acts as an irritant, causing more intense sweating and thus cooling the body. Spicy food activates the thermal receptors in the skin, dilates blood vessels, and increases the body's ability to sweat.

Salty foods and proteins generate metabolic heat during digestion and lead to water loss. Therefore, it’s worth opting for more fruits and vegetables and smaller, more frequent meals.

A cool sheet or towel can offer great relief, especially if a fan runs in the room. The evaporating water from the fabric will keep you cool all night, and the material will dry by morning.

Applying a cold compress to the head, especially if you are prone to headaches, can work wonders. Put wet towels in the freezer, rolling them into a "C" shape first so that they better fit the shape of your head.

Ceiling fans have blades set at an angle to push air up or down. In winter, they rotate clockwise to raise warm air, and in summer, they rotate in the opposite direction, sending cool air down.

Spraying your curtains with water is a great way to cool incoming sunlight or breeze. It’s important to ensure good air circulation, for example, with a fan or a draft.

Another effective method is to place a bowl of ice in front of the fan. The cold air blown over the surface of the ice will bring you relief almost immediately.

Rubbing cold moisturizer on your forehead or feet on a hot day can bring great relief. Storing the cream in the fridge can reduce swelling and improve complexion, although oil-based products should not be kept there for too long.

The Sidali breathing technique, also known as the cooling breath, allows the body to cool down without water. Sit comfortably, align your spine neutrally, extend your tongue, and roll it like a taco. Inhale through your mouth, hissing like a snake, and then gently exhale through your nose. After a few repetitions, you will feel pleasantly cooled.