Wellness@Work: How to keep your cool in the heat of summer

By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center 

Summer brings sunshine, longer days, and more time outdoors—but soaring temperatures can pose serious health risks if you're not careful. Heat exhaustion, dehydration, and even heatstroke are real threats, especially for children, older adults, and those with chronic health conditions.

Fortunately, with a little planning and awareness, you can enjoy summer safely and stay cool when the heat is on.

• Hydrate smartly and often. Dehydration can sneak up quickly in hot weather. Drink plenty of water throughout the day—even if you don’t feel thirsty. Skip sugary sodas and alcohol, which can dehydrate you. If you are exercising or spending time outdoors, consider drinks with electrolytes to replenish what you lose through sweat.
  • Tip: Keep a reusable water bottle with you and refill it regularly. Infuse your water with cucumber or citrus for a refreshing twist.
• Dress for the heat. Wear lightweight, loose-fitting clothes in light colors. Natural fabrics like cotton and linen breathe better than synthetics and help wick sweat from your skin. A wide-brimmed hat and sunglasses can also shield you from direct sunlight.
• Timeoutdoor activities wisely. Try to schedule exercise, yard work, or errands during the cooler parts of the day—typically early morning or after sunset. Avoid being outdoors between 10 a.m. and 4 p.m., when the sun is at its strongest.
• Stay cool indoors. If you don’t have air conditioning, spend time in public places like libraries, malls, or community centers. Fans can help, but during extreme heat, they are less effective than AC. Keep blinds or curtains closed during the day to block out heat.
  • Tip: A cold compress on your wrists, neck, or feet can help cool your whole body quickly.
• Eatlight and fresh. Heavy meals can raise your body temperature. Opt for hydrating foods like watermelon, cucumbers, and leafy greens. Smaller, more frequent meals are easier for your body to digest in the heat.
• Know the warning signs. Watch for symptoms of heat exhaustion, including heavy sweating, dizziness, nausea, and muscle cramps. If you or someone else experiences confusion, fainting, or a rapid pulse, it could be heatstroke—call 911 immediately and try to cool the person down while waiting for help.
• Look out for others. Check in on elderly neighbors, young children, and pets. They are more vulnerable to heat and may not always recognize signs of overheating.

With a few simple precautions, you can beat the heat and make the most of the season. Stay cool, stay safe, and enjoy all the sunshine has to offer—just not too much of it.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at usahealthsystem.com/wellness.