How to Beat the Summer Heat: 6 Tips to Have It Made in the Shade

Looks as if record-breaking high temperatures are on tap again this summer. And with the scorching heat comes the challenge of enjoying the sun season, while also staying cool and avoiding the serious health risks that overheating poses. Sure, you can stay indoors and sit in front of the AC or fan all day... but where’s the fun in that? Try a few of our simple, easy suggestions on how to beat the heat and you’ll have it made in the shade all summer long!

1. Stay Hydrated

Heat-related ailments are the most common summertime reason for medical intervention, and topping that list is often dehydration. Yes, you’ve heard it a million times before and it’s getting old... but despite all the press dehydration has been getting, it still occurs too frequently, in all age groups, all across the nation. Here are a few tips to help you and your loved ones avoid this common summertime health problem.

Limit physical activity to cooler parts of the day. Avoid the sun’s most intense UV rays, between 10 am and 2 pm.
If you must work outdoors, take regular hydration breaks; if needed, add a great-testing, electrolyte-balancing mix to your water, juice, or iced tea.
Even when you’re not active, keep your eco-friendly water bottle handy and drink from it often.
Make a pot of your favorite tea, refrigerate, and serve it on ice. Better yet, try Waterdrop: simply dissolve in water and enjoy your naturally-flavored iced tea in no time! Prefer iced coffee? The Masontops ColdBrew Kit was meant for you!
Did you know that approximately 20% of the water in our diet comes from the foods we eat? Snack on hydrating fruits and vegetables: watermelon and other melons, strawberries, peaches, plums, cucumbers, oranges, pineapple, celery...
Limit your alcohol intake and let your fruit do double duty by adding some to your water or seltzers. Freeze a few berries and toss them into your drink with ice cubes... instant mocktails!
Not hungry? Don’t go without fuel! Mix up a nutritious, energizing and hydrating protein powder drink.

2. Cool Off at the Pool or Beach

There’s nothing like immersing yourself in cool water to feel refreshed. Take a dip in your favorite swimming hole, at the community swimming pool, or head to the beach. Just be sure to wear water-resistant, broad-spectrum sunscreen that’s at least SPF30, and reapply every 2 hours. Remember to bring along your water bottle and stay hydrated by drinking plenty of water or other non-alcoholic beverages. While swimming or playing in water can be cooling, it doesn’t rehydrate you; in fact, any physical exertion in hot and humid conditions lowers your hydration level.

3. Chill Out in Your Bath or Shower

If getting outdoors isn’t an option, cool off in your bath or shower! The water doesn’t have to be cold; tepid water will close pores in the skin, causing it to retain more moisture and sweat less. Tepid is a range generally considered to be between 60-100 degrees Fahrenheit, so whatever feels comfortable to you is suitable.

Make your shower or bath even more refreshing with a plant-based, revitalizing and nourishing body wash, bubble bath, or fizzy bath. For a spa-like experience, add some aromatherapy to your cool-off, with Aura Cacia Shower Tablets. Just place one tablet in the direct stream of the water, stand facing the tablet, and breathe in the soothing benefits. Another affordable indulgence your skin will thank you for is a Whole Seaweed Detox Bath, containing freshly harvested, organic bladderwrack seaweed to bring a traditional Irish spa experience right into your home.

After your bath or shower, give yourself a mini massage by gently rubbing in deeply moisturizing lotions and creams or finishing sprays containing glycerin, hyaluronic acid, ceramides, jojoba oil, or sea buckthorn. Ah.... now that’s a chill way to add enjoyment to a sizzling-hot day!

4. Spend Less Time in the Kitchen

Preparing delicious and nutritious meals in summer doesn’t have to be a chore. It’s easy to prepare a fruit, vegetable or pasta salad ahead of time to have ready for mealtime. Grilling vegetables, meats and seafood is a wonderful option for those who have a grill and enjoy the outdoor chef experience. But sometimes, when the heat and humidity are oppressive, even grilling may seem too much bother. That’s when you’ll be glad you have some of these pantry essentials on hand, most of which require just a few minutes in the microwave or the ability to boil water:

Heat-and-serve organic Maya Kaimal Indian meals, rice pouches and noodle cups
Quick and easy soup mixes
Freeze-dried fruit and trail mixes
Charcuterie favorites: smoked meats, cheeses, tapenade
Extra-special salad dressings and dip mixes to top those fresh garden veggies
Breakfast for dinner: think oatmeal, instant pancake and waffle mixes, and protein bars

5. Fight Fire with Fire... Eat Some Spicy Food

Though there’s no scientific evidence to prove that eating spicy foods actually cools you down, the science behind chili peppers provides some support that spicy foods can provide a bit of temporary relief from sweltering temperatures. There’s a complex chemical relationship between the heat of chilis, human brain pain receptors, and endorphins. Long story short, eating chili peppers makes us feel good! That’s why spicy-hot foods are so popular around the world in warmer climates.

Before you grab that bottle of hot sauce, remember that hot and spicy are relative terms, and every person has their own preferences and tolerance level. Fresno and jalapeno peppers are milder chilis, cayenne is considered middle of the road, while habanero and Scotch bonnets are best approached with caution by the inexperienced. Keeping that general guideline in mind, here are several ways to get your dose of feel-good internal heat to combat the oppressive external heat.

Get you protein and enjoy flavor satisfaction, with spicy plant-based meal mixes and simmer sauces. Also, our Spicy Black Bean Soup Mix doubles as a spicy black bean burger.
Boost your popcorn’s flavor and nutritional value by sprinkling on Nacho Spice Nutritional Yeast. If you prefer to control the heat factor, use plain Nutritional Yeast and add one, or several, of the many chili pepper spices and spice blends we offer.
Everything tastes better with Mike’s Hot Honey – yes, wildflower honey infused with Brazilian hot chili peppers! Drizzle it on pizza, fried chicken or BBQ. Pair with your favorite cheese and add to tea. Mix into dressings or marinades, or drizzle it on ice cream!
Raise the flavor temperature of your sandwich, crackers or cheese with Spicy Thai Almond Butter, Apricot Jalapeno Jam, Beer with Jalapeno Whiskey Gourmet Mustard, or one of the many other unique, heat-infused specialty foods we offer!
Enjoy a mug of spicy-hot cocoa. Make it ahead of time, refrigerate, and enjoy it on ice.

And last, but not least...

6. Be Sun, Heat & Humidity Savvy

Summer poses more than the risk of a sunburn. With climate change, temperatures and humidity levels are rising, both of which can influence your health and wellness. When temperature is over 70 degrees and humidity over 70 per cent, the body attempts to radiate heat, causing more blood flow to the skin. This causes the heart to beat faster while circulating twice as much blood per minute than on a normal day. That can be a significant strain on the heart. Add to this the potential for high heat to cause increased sweating, which can lead to dehydration – another strain on the heart.

The first step in prevention is always awareness. Even healthy adults and children can suffer serious health effects from excessive sun, heat, and humidity. Stay tuned to your local weather station and when temperatures and humidity reach dangerous levels, avoid the outdoors, especially if you are over 50, have a heart condition, or are on blood pressure medications.

So, just in case you missed Tip Numero Uno: If you must be outdoors during extreme weather events, avoid strenuous activities, find a place in the shade or another sheltered area, have your water bottle filled with water or an electrolyte-enhanced drink close at hand, and you’ll be well on your way to beating the summer heat!