You would have been tired of the unbearable surge of heat during the day and at night in the last few weeks. This heat will require smart adaptation strategies and deliberate climate resilient practices to cope with the damage that has been done. The common effects of heat waves on humans are dehydration which can lead to illnesses such as, chickenpox, heat rash, psychological stress, fainting or even death.

Try these natural tricks to stay cool and safe this season;

Drink more water to keep hydrated; evaporation of the sweat cools the skin, which in turn helps to cool the whole body. Drinking water helps replenish the fluids lost by excessive sweating. If you do not get enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can lead to serious situations such as psychological stress, heat-related illnesses like chickenpox, heat rash, fainting or death. You can also Infuse your water with fresh fruits to encourage you to drink more water and suppress your sugar tooth. Be as cool as a cucumber, keep a cucumber in your fridge and cut a few slices to soothe your eyes after a long day. It will not only reduce puffiness and dark circles around the eyes but bring down the overall temperature of your body. Feed on fresh fruits and vegetables which are better options. Above all, keep a water bottle with you to remind you to take water.

Take More Showers and know your pulse points: There is nothing like a cold shower during an uncomfortable hot day. It does not have to be a long water-wasting bath. a quick and more often rinsing of the body will do the magic. Know your pulse points, there are numerous pulse points on our body that can be used as cooling spots when in contact with cool water. Your pulse points such as your wrists, feet, temple and back of the neck are points where you can try to put a cool towel or running cool water over to keep cool. Wear a damp bandana when exercising outdoors.

Dress Light: Wear light colours and breathable fabrics such as cotton and linen, especially at this period. Find some shade when you make plan to play outside, make sure to wear sunscreen, carry along plenty of water, invest in a wide brimmed hat, and find a pocket of shade to hang out in when the sun is beaming.

Eat smaller meals and avoid alcoholic/caffeinated drinks: The more you eat, the more heat your body creates. Eat small meals throughout the day to limit the metabolic process that create heat within. Consume foods that are cooling to your internal systems. Go for sweet and ripe summer fruits, fresh veggies, and foods that are bitter or astringent rather than salty or spicy. Make home-made popsicles and frozen fruits for your weekend adventures. Avoid alcoholic and caffeinated drinks during this period and reduce intake of foods that are rich in protein (e.g. red meats, etc.) because they increase metabolic heat.

Plan Your Day: Depending on how hot your locale is, there are certain times of the day that are essential to capitalize on. Before the sun rises and after it sets you have a few golden hours of cooler weather. Take it easy, especially if you tend to overheat. There’s plenty of hours in the day to accomplish your daily goals. Create time to relax and do not overexert yourself running around town.

Sleep Naked: It is simple, sleep naked. Do not wear pyjamas. Sleeping in night clothes can make people hot and sweaty, while sleeping in the nude during hot and humid nights is much cooler. Take cold-water baths before going to bed at night.

Water Workouts: Explore new heat-friendly workouts. Try swimming laps or stand up paddle boarding, take a dip in a local swimming pool, public pool, or even a kiddie pool in your backyard. There is nothing better than submerging in cold water on a hot day. If you can not swim, go for a swimming lesson, it is the best time of the year to do so, there is no age limit to it.

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Meditate: Sometimes we need to cool our minds as much as we need to cool our physical body. Take time every day to slow down and meditate. A few minutes of deep breathing and relaxation will go a long way. When sitting at your desk at work, driving in your car, or at home making dinner, play some soothing tunes to calm your mind, body, and spirit. Find joy in listening to the sounds of nature

Finally monitor your blood pressure to ensure you are within the normal range.

The normal body temperature of a person varies depending on gender, recent activity, food and fluid consumption, time of day, and, in women, the stage of the menstrual cycle. Normal body temperature can range from 97.8 degrees F (or Fahrenheit, equivalent to 36.5 degrees C, or Celsius) to 99 degrees F (37.2 degrees C) for a healthy adult. Stay indoors (in your house or office) between 12noon & 3 pm each day as much as possible