Simple Ways to Cool the Body on Hot Days

Summer brings scorching heat that can be quite uncomfortable for everyone. So how can we stay cool and quickly relieve our bodies when temperatures can reach up to 40 degrees Celsius? Experts offer several tips on diet and lifestyle that can help effectively cool down the body.

Drink Plenty of Water

On hot days, the first signs of dehydration include thirst and a rapid heartbeat. Another clear sign is the color of your urine. Dark urine indicates that it is concentrated, and your kidneys are working overtime to retain water in your body.

Drinking plenty of water helps effectively reduce body heat. (Photo: Bolsky.)

Make sure to drink enough water so that your urine is not darker than very diluted tea. During this record heatwave, this means you need to drink 2-3 times more than usual.

Note that water mixed with a little salt and glucose will help your body absorb it much faster than regular water, making it very useful for those who are truly dehydrated.

Conversely, carbonated water can make your body thirstier.

Wear Light-Colored Clothing

Comfortable, breathable, and moisture-wicking clothing will help cool your body when temperatures are high. Light, fresh-colored outfits will reduce the feeling of stuffiness and keep you more comfortable.

Engage in Light Exercise

In the summer, you should choose light sports and try to go outside during cooler times such as early morning or evening. Exercises like yoga, walking, and swimming are very beneficial for cooling the body during hot weather.

Use Cooling Masks

Use high-moisture creams such as aloe vera or green tea. Aloe vera and green tea extracts can soothe skin temperature. Additionally, you can use fresh aloe vera to cool down directly when temperatures rise.

Use Cold Towels

Applying a damp cold towel directly to the skin can help reduce temperature. Experts recommend placing it on pulse points where blood vessels are close to the skin, such as the back of the neck, under the arms, on the wrists, or in the groin. In these areas, blood vessels are nearer to the skin’s surface, meaning the cold will remove heat from the body more effectively and help quickly lower the temperature.

Prepare a cold towel by wetting it with cool water, then wring out any excess so it’s damp. Place it in the refrigerator; the longer it stays, the colder it will become.

Remember never to apply ice directly to the skin, as this can cause burns. Instead, wrap ice in a towel or blanket and apply it for no more than 20 minutes every two to four hours.

While it may help temporarily relieve heat, taking a cool shower or bath can actually raise our body temperature. Your skin temperature will drop and you will feel cooler, but cold water reduces blood flow to the skin, causing your body to retain more heat internally.

Apply Sunscreen

The skin is your body’s protective layer. Therefore, you need to use sunscreen to protect your skin from the sun’s harmful effects in the summer. Choose a sunscreen with an appropriate SPF to prevent UV rays from affecting your skin. If your skin gets sunburned from too much time outdoors, use aloe vera cream or fresh aloe vera to cool and soothe your skin immediately.

Dipping hands and feet in cold water will also help release heat from the body.

To Cool Down an Overheated Body

• Dipping your hands in cold water will help release heat, as the hands have a large surface area and many blood vessels. Washing your feet will have a similar effect.
• After showering, let your body air dry, wrap a damp towel around your neck and shoulders, and stand under a fan to increase evaporation.
• Avoid sunburn by wearing long sleeves and applying sunscreen.

George Havenith, a professor of Environmental Physiology and Ergonomics at Loughborough University, suggests applying cooling pads to those areas or soaking in water. If possible, swimming or taking a cool bath is also very effective. You can also spray water on your skin, allowing it to cool down like sweating but without losing moisture.

Snack Lightly

Eating light meals like salads is also a solution to cool down, as light foods do not require much energy to digest and produce less heat internally.

Vegetables contain a lot of water, which can help hydrate you and keep you cool. For example, lettuce contains 95% water; cucumbers contain 96% water. Moreover, salads do not require cooking, meaning you won’t need to heat up the kitchen.

Mint beverages: Mint is a calorie-free supplement that will cool any drink or snack.

According to Owen Jeffries, a lecturer in Exercise Physiology at Newcastle University, the more elaborate the food, the more heat is generated during digestion. However, Jeffries warns that hot weather can reduce your appetite, so it is essential to ensure you’re getting enough nutrients.

Wear Light Fabrics

On hot days, choose natural materials like cotton and linen to absorb sweat better and encourage airflow to the skin. Specifically, researchers from the University of Oregon found that wearing fabric made from 95% cotton and 5% spandex is the best choice in hot weather. These materials feel cooler against your skin when it’s hot because they conduct heat less than other materials.

According to a small study in 2014, if you are working or exercising in hot weather, you should wear moisture-wicking fabrics like polyester or nylon. These materials protect you from the sun while promoting evaporation to keep your body cooler.

Harmful Habits to Avoid After Being in the Sun

Sitting in front of a fan or air conditioner immediately after being in the sun

Dr. Tran Anh Thang, Deputy Director of the 115 Emergency Center in Hanoi, states that this is a common habit during hot weather. Fans and air conditioners can help lower body temperature and make you feel cooler. However, this is a bad habit because when your body temperature is high, sitting in a cold room or in front of a fan can cause blood vessels to constrict, leading to stiff neck and shoulder pain.

In some cases, this can lead to peripheral nerve damage due to sudden temperature changes. To ensure safety, people should note: If coming back from the sun, rest in a well-ventilated, shaded area to lower body temperature to normal or turn on a small fan to circulate air without directing it straight at you.

Letting the fan blow directly on you after coming in from the hot sun is not good for your health. (Illustrative photo).

Taking a cool shower right after coming in from the sun

Many people have the habit of taking a shower immediately after being in the sun to cool down. This seemingly harmless habit can be extremely dangerous. Many have been hospitalized due to this poor habit.

When the body is at a high temperature, cooling down by taking a cool shower can cause heat shock: dizziness, localized cerebral hypoperfusion, headaches…

“People should rest and hydrate adequately; only shower when body temperature returns to normal. When showering, avoid soaking in the water for too long,” says Dr. Thang.

Drinking Cold Water

When returning from the sun, the body loses water and experiences a rise in temperature. A glass of cold water can help us cool down quickly. However, according to Dr. Thang, just like sitting in front of a fan or air conditioner, consuming cold foods and drinks isn’t advisable right after coming in from the hot outdoors. Cold water can cause a sudden drop in body temperature, leading to sore throats, throat inflammation, and loss of voice.

Dr. Thang recommends that the best option is to drink regular water or oral rehydration solutions to replenish the fluids lost through sweating.

Suitable Foods

• Spices such as chili, garlic, and ginger can induce sweating, which cools the skin as it evaporates. This is a common method used by people in hot regions to adapt to the weather.
• Chewing mint gum and then drinking a glass of water also creates a refreshing feeling.
• Opt for foods high in water content, such as tomatoes, lettuce, radishes, cucumbers, grapes, and berries, to prevent dehydration.

Cooling Down Indoors

White curtains can significantly reduce the heat in your home on hot days. (Photo: ranzom).

• For overly hot rooms, install a small water basin. Evaporation from the water will help cool the air.
• Keep fewer items in the bedroom. Choose natural fabrics that feel cool to the touch, such as cotton, linen, and silk.
• Hang light-colored curtains to block sunlight from entering the room and prevent heat retention.
• A key factor is ventilation. Ideally, create airflow from bottom to top. Therefore, open windows near the roof, attic, and stair windows. Hot air will rise, while cooler air will settle, cooling your home.
• Indoor Planting: During summer, to make indoor air more comfortable, you can add a few potted plants or grow climbing plants outside around the house to block sunlight from hitting the walls. Additionally, plants provide oxygen, reduce dust, and filter the air effectively, so having plants indoors creates a breezy and pleasant atmosphere.
• Insulating Your Home: If your home is frequently exposed to direct sunlight, consider installing insulation systems on windows and the attic. This will significantly cool your home.

Before Going to Bed

• Avoid overeating before bed. Digesting food requires energy, which raises body temperature, making you feel hotter.
• Drink plenty of water to ensure you don’t wake up in the middle of the night due to thirst. Consuming alcohol before bed will lead to dehydration.
• Use a water mattress: In recent years, water mattresses have become increasingly popular for summer use to alleviate heat. A water mattress functions like a regular air mattress but contains water, providing effective heat dissipation.
• Use silk or chiffon pillowcases and blankets: These materials are very cool and soft, providing a refreshing sleeping experience during summer.

To proactively prevent diseases during the hot season, the Department of Preventive Health recommends

Residents should eat cooked food and drink boiled water; ensure food safety and hygiene. Everyone needs to drink enough water and enhance nutrition by consuming plenty of fruits to ensure adequate vitamins, boosting the body’s resistance.

People should increase personal hygiene, regularly wash hands with soap, especially before preparing food, before eating, and after using the restroom; clean the nose and throat daily with saline; frequently clean surfaces and items that are commonly touched, such as toys, school supplies, doorknobs, stair railings, tabletops/chairs, and floors with soap or normal cleaning agents.

Families should use sanitary latrines; children’s waste must be collected, treated, and disposed of in sanitary latrines. Residents should also regularly implement measures to eliminate larvae (mosquito larvae); remove waste materials, natural water pockets, and prevent mosquitoes from breeding…

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