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Beat the heat: 10 tips to stay cool during summer

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School’s out and you’re planning a great summer with the family. The sunny skies are perfect for beach trips, picnics and other outdoor adventure, and you can’t wait! 

But before you go out and enjoy, make sure you’re protected from extreme heat that the summer season can bring. 

As temperatures rise in many parts of the country, we become vulnerable to heat cramps, exhaustion, dehydration and heat stroke. Older adults (ages 50 to 70) and kids must be especially careful as they are more prone to these. 

According to studies in America, hundreds of people around the world also die every year from heat-related conditions, which can be completely avoided if preventive measures are taken.

To avoid these conditions, “Good News” lists down 10 tips that can help you stay cool and comfortable even under the summer heat.

1. Spend time in cool and air-conditioned places

Air conditioning generates cool air around the house that serves as protection from the heat outside. Those who do not have air conditioner at home may choose to hang out in air-conditioned places like cafes and malls. 

For those who want to stay home, create a DIY air conditioner with a bowl of ice cubes and a fan. When the fan’s breeze blows across the cubes, it will melt and evaporate, causing the ice-cooled air to spread and help cool off an area.

2. Always stay hydrated

Staying hydrated is a must during this season. Make sure that you drink plenty of water; better if you take in more than the standard eight glasses a day to avoid rapid fluid loss. Other cold beverages and sports drinks rich with electrolytes can also help replace minerals and cool down the body temperature at any time.

3. Consume cold and frozen treats

Frozen treats like ice cream and popsicles can bring delight during hot and humid days, so fill up your refrigerators with these refreshing goodies during summer.

Here’s a simple and healthy popsicle recipe you can try at home:

Cut up fresh fruits (best are pineapple, oranges, strawberries and grapes). Squeeze pineapples and oranges to make the juice. Put the fruits into popsicle molds, leaving some space at the top to be filled with the juice. Add the liquids. Wrap each mold with plastic wrap and place in the freezer until firm.

4. Enjoy an ice-cold water spa

Relaxing at an Ice-cold water spa helps spread refreshing feeling all over the body, starting from the feet. 

To do this at home, simply soak your feet in a half-filled pail with ice cubes and water. Our body radiates heat from the palms of our hands and feet, our ears and our face, so cooling down any of these parts will eventually cool the entire body.

5. Keep a cold water spray bottle

Another simple yet effective way to lower the body temperature is by spraying yourself with cold water from a spray bottle in the refrigerator. 

Spraying water over the body’s pulse points like the neck, wrist and temples of the head – where blood vessels are closer to the surface of our skin – can help the body cool down. Make sure to bring a hand towel to wipe off excess water.

6. Wear loose-fitting and light-colored clothing

Tight and dark-colored clothes tend to trap heat coming from the sun, keeping our body feeling warm. For protection when outside, it’s best to cover yourself up with loose-fitting and light-colored clothing which reflects heat, helping the body maintain normal temperatures. 

7. Make your refrigerator your friend

You can put household items inside the refrigerator to cool them off. Want to have a good night’s sleep during summer time? Chill your bed by placing folded sheets and pillow casings in plastic bags and letting them cool off in the fridge for a few hours. Pull them out just before going to bed for a cool and comfortable sleep.

8. Turn off appliances when unused

When appliances run on electricity, they create their own heat. So turn appliances off - laptops, lights, television - when not in use. By turning them off (and unplugging them), heat circulating within the area can be reduced.

9. Slow down

Strenuous activities should be reduced, if not eliminated, during hot days, especially during the sun’s peak hours (11:00 a.m. to 4:00 p.m.). If these activities cannot be avoided, do them during the coolest time the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.

10. Take a cool shower everyday

When all else fails, taking a cool shower once or twice everyday never disappoints. Frequent showers help lower body temperature while also rinsing off body sweat, making you feel a lot more comfortable even during hot days.—CM, GMA News

"Good News" airs every Monday night at 8:00 PM on GMA News TV-11. Follow the program on Facebook and Twitter for more updates about their episodes.