I feel like we’ve finally approached the hot summer months, and I have to admit that I have absolutely been dreading it. Don’t get me wrong, I love summer, but not the days when I go outside, and everything feels grossly humid. 

Going outside these days can definitely be a challenge. That’s why I’m here to share some tips to keep in mind if you want to be able to successfully navigate this ongoing hot summer!

I did want to preface that it is incredibly important to take care of yourself as the weather continues to shift. Going outside in extreme heat can be dangerous, especially with prolonged exposure. When we are out for too long, the risk of dehydration, heat exhaustion, and heatstroke increases. This can especially be dangerous for older adults, children and pregnant people. 

Stay hydrated 

I cannot emphasize this enough, but please make sure to hydrate! Drink plenty of water throughout the day to reduce your risk of dehydration, even before you feel thirsty. Regardless of whether you are inside or outside, keep a water bottle or a glass of water nearby. I use one of those big metal reusable water bottles for home and when I go outside, I prefer to fill it with ice so it stays cold throughout the day. Which, let me tell you, in this weather, it’s truly perfect. 

Remember to avoid or at least limit beverages that can dehydrate you, so this includes alcohol and drinks with lots of caffeine or sugar. 

Another way to hydrate yourself during these hot summers is to eat fruits and vegetables with higher water content, such as watermelon, cucumbers, and berries. I don’t know if this is a mutual experience, but I just love to cool off with a nice cold watermelon slice!

Be aware of extreme heat 

As I mentioned before, be mindful of the weather before you consider going outside for the day. The government of Canada notes that prolonged exposure to hot weather has its risks, especially if you have breathing and or heart problems, hypertension, kidney issues, a mental illness, or Parkinson’s disease.

Tips to prepare for the heat outdoors

I know the heat will creep up on you, whether you’re indoors or outdoors. Here are some helpful tips to keep in mind for either setting:

The type of fabric you wear makes a difference

When you go outside, it’s super crucial to keep in mind what you’re wearing! Consider wearing clothing made of thin, lightweight, breathable fabrics like cotton or linen. 

The colour of your clothing matters!

You might also want to wear lighter colours and avoid darker clothing. Light clothing is actually better for the summer because they reflect the sun’s rays and absorbs less heat compared to darker clothing like black. 

Don’t forget protective accessories

Make sure to protect your face from the sun by wearing a hat that provides ample shade and UV-protective sunglasses. Get yourself an umbrella too if you plan to walk outside, as it can provide nice shade!

Protect your skin

Please apply sunscreen 20 minutes before heading outside. It’s recommended to wear SPF 30 or higher; personally, I wear SPF 50 face and body sunscreens. It’s also important to reapply every 2 hours or so. 

Invest in an electric mini fan

This has been my true lifesaver. I recently purchased a mini electric fan, and it has been extremely helpful for these outdoor hot summer days.

Schedule outdoor activities based on the weather

If you want to go outside to exercise, try scheduling it for cooler times of day, such as late evening. If you’re planning an outdoor activity like a hangout with friends, make sure to check the temperature and, if there are any warnings of extreme heat, consider moving indoors.

More tips to manage the heat indoors

Don’t you worry, I couldn’t forget about your homes! At least for me, I’m primarily at home, so keeping myself cool while inside is super important. I want to be able to work and do my tasks without feeling exhausted, and being inside in the heat can also impact productivity. 

Keep windows and blinds closed

During the hottest days, it’s really important that you keep your windows and blinds closed to prevent hot air from circulating in your home. Closing your blinds can also block out the scorching sun. Typically, the air is cooler at night, so it is a better time to open your windows.

Limit indoor heat

Obviously, we all need to cook, but consider preparing meals that don’t require an oven, since that appliance generates a lot of heat. So when you’re able to try limiting how much you use it, especially on the days when it’s really hot.

Use a fan or air conditioning

Turn on your air conditioning or fan. If you don’t have either and your home is extremely hot, consider going to other air-conditioned spaces, like the library, community center, or cafe, to help you cool down. Also, consider going to a community pool! This may be a fun alternative to escape the heat.

I know it can be tempting to just go outside when it's beautiful and sunny, but trust me, you don’t want to be out for too long, especially when your body is sending you a warning! It’s so important to recognize your limits outdoors in the heat to prevent severe or life-threatening incidents. Pushing your body too much can easily result in dizziness, confusion, headaches, and more. 

By recognizing this, you are allowing your body to stay safe, and that’s the most important thing you can do during these hot summers!

Resource: 

Government of Canada: It's much too hot!