10 effective tips for hot summer days

One of the most important measures against heat is drinking enough. Water is the best thirst quencher, but unsweetened herbal teas or diluted fruit juices are also good alternatives. Avoid drinks that contain a lot of sugar and alcohol, as they put additional strain on the body.

When it's hot, the first thing that comes to mind is drinking ice-cold water to cool down. But there are actually arguments in favor of drinking warm water.

Cold water

• Quick cooling: Cold water can make you feel instantly refreshed.
• Thirst quencher: It helps you quench your thirst faster.
  
  

Warm water

• Better hydration: Warm water is better absorbed by the body because it does not have to bring it to body temperature first.
• Circulation: It promotes blood circulation and can help regulate body temperature in the long term.
• Digestion: Warm water can aid digestion and be gentle on the stomach.
  
  

So it all comes down to your personal preferences and needs! If you want to cool down quickly, go for cold water. But if you prefer better hydration and long-term temperature regulation, warm water is the better choice.

This way you can keep your home as cool as possible and ensure a good night's sleep at a pleasant temperature.

• Close windows and curtains: Keep windows, doors and curtains closed during the day, especially on the sunny side. This prevents the heat from coming in.
  
• Ventilate at night: Ventilate at night or early in the morning when temperatures are lower. Open windows and doors to ensure good ventilation.
  
• Darken: Use blinds, shutters or heavy curtains to keep the sunlight out. Light colors reflect the sun better than dark ones.
  
• Place fans strategically: Place fans so that they circulate air in the room. A fan combined with a bowl of ice in front of it can create a cooling breeze.
  
• Turn off electrical devices: Turn off unnecessary electrical devices as they give off heat. This includes computers, televisions and lamps.
  
• Damp cloths: Hang damp cloths or sheets in front of open windows. The evaporation effect cools the incoming air.
  
• Adjust cooking times: Avoid cooking during the hottest part of the day. Instead, use the grill outside or prepare cold foods.

• Light, loose clothing made from natural fibers such as cotton or linen allows the skin to breathe and helps keep the body cool.
  
• Light colors reflect sunlight better than dark ones and are therefore ideal for hot days.
  
• Headwear such as a hat or cap also protects against direct sunlight.
  
  

Make sure you use good sun protection to protect yourself from sunburn. It's best to apply a layer of sunscreen every morning.

Heavy, fatty meals place additional strain on the body as they are difficult to digest.

In summer, opt for light foods such as salads, fruit and vegetables.

Foods with a high water content such as cucumbers, melons or tomatoes are particularly refreshing and help maintain fluid balance.

How about a summer salad and vegan meatballs ? Or a refreshing strawberry gazpacho ?

Cool showers or foot baths are a quick and effective way to cool down the body.

When you're on the go, a small spray bottle of water kept in the fridge can work wonders.
Simply spray some water on your face or arms every now and then – this will immediately provide a pleasant refreshment.

Alternatively, you can hold your forearms under ice-cold water from the tap and cool them down for a few seconds. You will notice that you feel more comfortable within a very short time.

On hot days, avoid strenuous physical activity during midday when temperatures are at their highest.

Instead, plan activities for the early morning or late evening. If you exercise, make sure to take regular breaks and drink plenty of fluids.

On particularly hot days, it can be a good idea to adapt your daily routine to the temperatures. Start your day earlier to take advantage of the cooler morning hours and take a siesta during the hot midday hours.

Postpone important or strenuous tasks until early morning or late evening when temperatures are more comfortable. This will help you avoid the most intense heat and allow you to make your day more efficient and stress-free.

High temperatures can have a serious impact on sleep. Switch to light, breathable bedding and use a thin sheet instead of a thick blanket. Another trick: put your pillow or sheet in the fridge for a few minutes before you go to bed. The coolness will help you fall asleep faster.

Sunscreen with a high sun protection factor is essential in summer to protect the skin from harmful UV rays. Apply sunscreen generously to all exposed skin areas and reapply regularly, especially after swimming or when sweating heavily. Don't forget to use sunscreen on your lips and scalp too.

Sometimes unusual methods help to cool down. A damp towel on the neck, a homemade ice lolly or wearing cool gel pads under your clothes can have small but significant cooling effects. Spending time in air-conditioned rooms such as cinemas or shopping centers can also provide a welcome change.