5 Basic Tips To Beat The Heat This Summer

Summer brings longer days, ice creams, and vacations—but it also brings scorching temperatures, sweaty afternoons, and the risk of dehydration and heat-related health issues. Whether you're at home, in the office, or traveling, the heat can take a toll on your body and energy levels if you're not careful.

But don’t worry—beating the heat doesn’t require complicated routines. With just a few simple changes to your daily habits, you can stay cool, healthy, and happy throughout the season.

Beat the heat with these 5 simple, effective, and beginner-friendly tips to stay cool and healthy all summer long!

1. Stay Hydrated – Keep Your Body Cool From Within

Water is your best friend during summer. As the temperature rises, your body loses water more quickly through sweat, which can lead to dehydration, dizziness, and fatigue. That’s why it’s important to keep sipping water throughout the day.

How to Stay Hydrated?

• Drink 10-12 glasses of water daily (more if you’re sweating a lot).
• If you're not a fan of plain water, try adding natural flavors like lemon slices, mint leaves, cucumber, or berries. It not only makes water tastier but also adds a hint of nutrients.
• Stay refreshed with natural drinks like coconut water, buttermilk (chaas), or homemade lemonade—great sources of electrolytes.
• Steer clear of caffeinated beverages, alcohol, and sugary sodas, as they can actually lead to dehydration.

Beginner Tip:

Always carry a refillable water bottle with you. If you often forget to stay hydrated, try setting hourly reminders on your phone to encourage regular water intake.

Also Read: Common Drinks That Can Be Extremely Dehydrating In Summers

2. Dress Smart – Choose Light, Breathable Clothes

What you wear plays a big role in how hot you feel. Tight or dark-colored clothes can trap heat and make you feel even warmer.

Clothing Tips to Beat the Heat

• Go for light-colored clothes like white, pastel blue, or beige—they reflect heat instead of absorbing it.
• Choose natural fabrics like cotton, linen, or bamboo. They’re breathable and help absorb sweat.
• Steer clear of tight-fitting jeans or synthetic fabrics that cling to your skin, as they can lead to irritation or rashes."
• Wear loose-fitting tops, dresses, shorts, and flowy pants to stay comfortable.
• Use sunglasses, a wide-brimmed hat, and a scarf or umbrella for extra protection when stepping out.

Beginner Tip:

Check the fabric labels when shopping. If it says 100% cotton or linen, it’s a great choice for summer.

3. Avoid Peak Sun Hours – Plan Your Day Wisely

The sun is at its hottest between 12 PM and 4 PM. Being outdoors during this time can increase your risk of heat exhaustion, sunburn, and fatigue. Avoid engaging in intense physical activities or staying under direct sunlight during these peak hours.

How to Manage Your Day?

• Step out for walks or complete outdoor chores during early mornings or late evenings when it’s cooler.
• If you must step out during the afternoon, walk in the shade and wear sunscreen (SPF 30 or higher).
• Keep a cooling towel or water spray bottle in your bag for quick relief.
• Try to avoid outdoor workouts during peak hours. Instead, exercise indoors     or shift your routine to the cooler parts of the day.

Beginner Tip:

Use weather apps to check the temperature before planning your outdoor activities. Some apps also give UV index alerts.

4. Eat Light, Stay Bright – Choose Summer-Friendly Foods

Eating heavy meals in summer can leave you feeling bloated, sluggish, and overheated. Your digestive system works harder to process oily, spicy, or fried foods, which can raise your internal body temperature.

Instead, focus on cooling, water-rich, and light meals.

What to Eat During Summer?

• Fresh fruits like watermelon, cucumber, oranges, papaya, and berries.
• Homemade smoothies, cold soups, curd, and salads.
• Traditional summer drinks like lassi, chaas, aam panna, and coconut water.
• Eat smaller meals more frequently instead of 2–3 large meals.
• Cut down on oily snacks and spicy gravies. Choose grilled or steamed dishes instead.

What to Avoid?

• Deep-fried foods (pakoras, samosas)
• Spicy curries
• Caffeinated or carbonated drinks
• Processed sugary snacks

Beginner Tip:

Store pre-cut fruits or a bowl of salad in the fridge for a convenient and healthy snack option.

Try: Refreshing Cold Soup Recipes To Chill On Hot Summer Days

5. Keep Your Home Cool – Create a Comfortable Space

You don’t always need an air conditioner to stay cool indoors. With a few simple tricks, you can create a cool and calming environment even in the peak of summer.

Smart Ways to Cool Your Space:

• Close curtains or blinds during the day to block sunlight.
• Let fresh air circulate by opening windows during early mornings or late evenings.
• Choose cotton bedsheets and steer clear of synthetic fabrics on your bed and sofa for a cooler feel.
• Create a basic DIY cooler by positioning a bowl of ice in front of a fan.
• Lower indoor temperatures by turning off lights and appliances when not in use.

Beginner Tip:

Keep a small spray bottle filled with cold water in the fridge. Use it to mist your face or neck whenever you feel too hot.

Extra Tips to Keep in Mind

• Listen to your body – If you feel dizzy, tired, or nauseous, rest in a cool place and drink water immediately.
• Take cool showers – A short shower can help cool down your body and leave you feeling mentally refreshed.
• Keep your pets cool – If you have furry friends, ensure they have access to fresh water and shade.
• Protect your skin – Apply sunscreen even when you're indoors if you're sitting near windows with direct sunlight.

Read: How To Protect Your Skin In Summer?

Final Thoughts

Beating the summer heat doesn't require fancy tools or major lifestyle changes. All it takes is a little planning, some smart choices, and listening to your body’s needs. These 5 basic tips—staying hydrated, dressing right, avoiding peak heat hours, eating light, and keeping your space cool—are more than enough to help you stay refreshed and healthy all season long.

Remember, summer is also a time to relax, spend time outdoors (safely), and enjoy the little pleasures like cool drinks and breezy evenings. Take care of your body, give it what it needs, and don’t forget to smile through the sunshine.