I don’t know about you, but it’s starting to get hot over here, like really hot.
It’s not a topic I talk about that often, but heatwaves and droughts can be just as destructive and deadly as many other natural hazards we usually think of.
In the U.S. alone, heatwaves have been linked to over 200 deaths per year since the 2000s.
Since that same year, more than 1.5 billion people have been affected by extreme heat worldwide.
And let’s not forget the 2003 European heatwave, which killed 30,000 people in just two months.
After reviewing those numbers, I figured it was worth sharing 7 simple habits to help you handle the heat better this summer.
Hydration
Photo by Thomas Kinto on Unsplash
On a normal day, a woman should drink about 2 liters and a man around 2.5 liters of water (depending on your body shape).
Let’s be honest, most of us don’t even meet that on a regular day.
Now imagine what happens under extreme heat.
Your body loses way more water trying to keep itself cool (through sweat, but also through breathing and urine regulation).
I’m not going to give you an exact number for your body. I don’t know your weight, height, and activity level.
But I can share two things that apply to everyone:
Stick to water. Avoid alcohol, caffeine, and sugary drinks. These actually dehydrate you (your body uses extra water to process and eliminate them).
Drink before you’re thirsty. This might be the most important tip. If you feel thirsty, you’re already mildly dehydrated. Set an alarm if you need to (every hour, take a sip for example).
Oh, and avoid icy water. Your body needs to use extra energy to warm it up to core temperature.
Smart Eating
Photo by Louis Hansel on Unsplash
Food is playing a huge role.
Just like with drinks that aren’t water, your body uses energy to digest food, and that process creates heat.
I probably don’t need to explain much more, you get the idea.
The less energy your body needs to digest, the better you’ll handle the heat.
Do we like to eat cold meals because it’s hot, or is our body asking for cold meals to save energy? We can see it any way we want.
So avoid anything heavy, greasy, or spicy. Instead, go for:
Light and frequent meals
Water-rich foods like raw fruits and veggies (watermelon, cucumber, tomato, grapes, lettuce, zucchini…)
Cold dishes like salads, gazpacho, smoothies, or yogurt bowls
You don’t need to go full raw vegan, just keep it fresh and simple while the heat lasts.
Cold or Hot Showers?
Photo by Patrick Hendry on Unsplash
Here’s one that might spark debate.
“I take cold showers, I’m hot, so it makes sense.” “I take hot showers, it makes me feel cooler when I get out.”
Well, the best method is ..… the first.
Yeah, sorry no surprising twist here. I won’t tell you hot showers are secretly the answer (even if that would make a great self-help YouTube video).
The most efficient way to lower your core temperature is simply to run cold water over your body.
Yes, a hot shower might feel refreshing when you step out, because of the contrast.
But in reality, it raises your internal temperature and works against you in the long run.
Stick to cool or cold showers, multiple times a day if needed (but not long one.. water is not infinite 😬).
Fans & Airflow
Photo by Andrew George on Unsplash
Yes if you have AC at home, it’s a whole different story.
Personally, I don’t. So I rely on these small habits to fight the heat!
First thing to know: a fan doesn’t cool the air.
It just moves it around. When that moving air hits your sweaty skin, it helps evaporate moisture and feels refreshing.
Also, avoid sitting right in front of a fan at full blast for hours.
It might give you chills, or even make you sick if your body’s already under stress.
And turn it off when it’s just blowing hot air, the engine running will just make it worse.
💡 Bonus tip: Ceiling fans should spin counterclockwise in summer. That pushes air downward and gives a cooling breeze.
As soon as the temperature outside drops below what you have indoors, open everything and try to create a draft.
You can use the fan strategically to move cooler air from outside when possible.
Keep Your Home Cool
Photo by Maria Orlova on Unsplash
Okay we open the windows at night and early morning to try to cool things down. But how do we keep that cool air inside during the day?
Shut everything.
Close the shutters, curtains, blinds… anything that blocks sunlight.
The goal is to stop the heat from getting in in the first place.
So you can also:
Set up a parasol or shade on your balcony or terrace to block direct sunlight.
Use reflective blinds or even just a light-colored sheet over a sunny window.
Cover exterior walls or windows with anything that reduces exposure to the sun’s rays.
The more surfaces you keep in the shade, the longer your home stays livable.
And here’s another trick: unplug non-essential electronics.
Every plugged-in device generates heat (TV, chargers, lamps, game consoles…) even when you’re not using them.
Your room heats up, and your electric bill follows.
So maybe, just for this afternoon, read a book instead of turning on the TV.
Smart Exposure
Photo by Ashim D’Silva on Unsplash
Okay yes, staying inside all day can drive you crazy, whether you’re at home or at work.
The goal isn’t to avoid the sun completely, but to interact with it smartly.
Here’s how:
Cover yourself: a wide-brimmed hat, sunglasses, and loose-fitting light-colored clothes. (Dark colors absorb heat; white or beige reflects it.) Natural fabrics like cotton or linen help your skin breathe.
Stick to the shade whenever possible (trees, awnings, building shadows).
Avoid being outside between 11 a.m. and 5 p.m., when the sun is at its most intense. Need to go out? Try to do it early in the morning or later in the evening.
💡 Bonus: Apply sunscreen, even in the city.
Thank you for your time! Hydrau
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