8 Tips for Coping With the Heat and Surviving a Scorching Summer

1. Choose clothes made of natural, breathable fabrics
   The first thing to consider is clothing. Dressing properly makes a huge difference when the temperature rises. That’s why one of the first tips I can give you for the heat is to choose lightweight, natural, and breathable fabrics like cotton, linen, or cellulose-derived fibers like viscose. These materials allow the skin to breathe, absorb sweat, and provide a feeling of lightness that synthetic fabrics, on the other hand, hinder by trapping heat.
   It’s also important to opt for light colors that reflect sunlight rather than absorb it like darker colors, helping to keep your body temperature lower: white, beige, pastels, or any neutral shade are perfect. Loose lines, soft cuts, and flowing dresses that allow air to pass through become not only aesthetically pleasing but also functional. For example, wearing a loose-fitting linen garment in a sand or white color is not only chic but a true thermal strategy. Protect your head from direct sunlight with a hat and your eyes with UV-filtering sunglasses. Let your body breathe, even through style.
2. Drink plenty and drink properly
   The second weapon against the heat is hydration, but it must be well-balanced. Our bodies lose a lot of fluids through sweating, and it’s crucial to constantly replenish them. Drinking plenty is therefore essential, but it’s equally important to do it correctly. The body doesn’t need large quantities of water all at once, but rather small sips distributed throughout the day, leading to at least 2-3 liters of water a day. Don’t wait until you’re thirsty: when that feeling hits, you’re already in the early stages of dehydration. It’s helpful to prefer still water, perhaps enriched with lemon slices, cucumber, or a few mint leaves, which help purify and refresh. Sugary and carbonated drinks, as well as alcohol, provide temporary relief but end up dehydrating even further. Cold herbal teas, especially those made with herbs like fennel, mint, or ginger, are also an excellent alternative for rehydrating without weighing you down.
3. Light and refreshing food
   When it comes to diet, it’s best to lighten your meals in summer. Eating too much or choosing foods that are difficult to digest puts the body under further stress. It’s better to focus on cold, balanced, and light dishes, such as salads rich in fresh vegetables, whole grains, legumes, and plant-based or light protein sources like fish and eggs. Seasonal fruit offers excellent natural hydration, as well as a boost of vitamins and minerals: watermelon, melon, peaches, apricots, and cherries not only satisfy the palate but also help replenish what the heat causes to evaporate. A good idea among all the hot-weather tips is to turn yogurt into homemade popsicles, perhaps using silicone molds: they become a healthy and refreshing snack, perfect for breaking up the day.
   What we eat affects our body temperature. In short, opt for light meals that are rich in water. Fruits and vegetables are your best allies. Eat frequent, smaller meals to avoid overeating, which slows digestion. Avoid heavy foods, reducing fried foods, processed meats, spicy foods, and very salty foods that require more energy to digest and increase the sensation of heat.
4. A Cool Home, a Clear Mind
   Even your home deserves attention during the hottest days. Air conditioning isn’t always available, and in some cases, overusing it can be counterproductive. Smart home management starts with light: closing blinds and curtains during the central hours of the day (approximately 11:00 a.m. to 5:00 p.m.), especially if facing south or west, is a simple but very effective move. Conversely, keeping them open in the evening or early morning to let in fresh air is a good habit, even better if you can create a draft. A fan can be boosted by placing a bowl of ice or frozen bottles in front of it: the resulting air will be cooler and more bearable. Finally, some “modern grandmother” tricks always work: slightly damp curtains or wet sheets hung on the windows help naturally cool the air through evaporation. Keeping your home cool is essential for rest and recharging your batteries.
5. Take care of your skin (not just with sunscreen)
   In summer, your skin needs even more care. Sun exposure, constant sweating, and polluted city air can easily irritate it. It’s important to cleanse your face at least twice a day with gentle products, avoiding harsh or foaming products. Moisturizers should be light but effective: those with aloe vera, chamomile, or hyaluronic acid provide relief without weighing you down. And, of course, sunscreen should never be forgotten, even in the city or when the sky looks cloudy. Those who work from home or spend a lot of time on the computer can keep facial toner or aloe gel in the refrigerator: a small gesture that refreshes and invigorates in seconds.
6. Plan your schedule and reduce physical effort
   Managing your daily schedule can also make a difference. Avoiding going out during the hottest hours, generally between 11:00 AM and 5:00 PM, is a fundamental precaution and one of the best heat-related tips to follow. If you must walk outdoors, it’s best to do so early in the morning or after sunset. Protecting yourself with a hat, preferably a wide-brimmed one, and wearing sunglasses with UV filters becomes a sign of respect for your body rather than just a simple aesthetic preference. Physical activity must also be planned carefully: it’s best to train during cooler hours or choose air-conditioned environments. Forcing yourself to maintain a winter routine in the middle of August is often more harmful than healthy. Don’t push your body when it’s hot; give yourself breaks and, if possible, take an afternoon nap. Rest helps the body recover and regulate its temperature.
7. Cool down
   When the heat becomes oppressive, it can also be helpful to cool down the body without causing thermal shock. A cold shower might seem like the quickest solution, but the risk of sudden changes in temperature is real. It’s better to opt for lukewarm showers, even twice a day, which help regulate body temperature without causing thermal shock. Cold compresses applied to the wrists, ankles, neck, and temples can provide immediate relief. A small portable nebulizer or a DIY facial spray, perhaps made with distilled water, chamomile, and a drop of peppermint essential oil, can be a valuable ally even when away from home, in your bag, or at the office.
8. Adapt your sleep to the temperature
   Finally, one of the most challenging aspects of summer is sleep. Sleeping when temperatures don’t drop below 27 degrees can be a challenge. To help, it’s helpful to create the most favorable environment possible. Choosing lightweight sheets, such as cotton percale or linen, allows the skin to breathe and provides a feeling of freshness. Taking a warm shower before bed, avoiding bright screens in the evening, and trying not to eat dinner too late can significantly improve the quality of your sleep. A simple but very effective trick is to place your pillow in the freezer for about ten minutes, protected by a clean pillowcase: the coolness on your head helps you relax and lower your body temperature naturally.

Warning Signs: Don’t Ignore Them
Recognize the warning signs of heat stroke or dehydration: headache, dizziness, muscle cramps, excessive fatigue, and intense thirst. If you experience these symptoms, stop, find a cool place, and hydrate. If symptoms are severe or persistent, consult a doctor immediately.

Concluding with these heat-related tips, I can tell you that enjoying summer and facing high temperatures with serenity isn’t just a matter of endurance or pure luck. It’s a combination of mindful habits, small daily gestures, and a healthy dose of self-care. With the right balance of practicality and good taste, even the hottest days can become an opportunity to slow down, lighten up, and reconnect with your natural rhythms. Because heat, after all, can also be an invitation to live more lightly. In every sense.