Summer, sun, sweat – this summer brings extreme temperatures again. We’ll show you the most effective tips against the heat: from the right amount to drink to clever cooling hacks that are used in Spain.
In many areas of Germany temperatures exceed 30 degrees. What to do in the heat? We have put together a series of tips to help you survive heat waves better.
1. Drink correctly: quantity and temperature decide
The most important thing in hot weather: drink 2-3 liters a day, preferably regularly throughout the day. Tap water is the ideal thirst quencher – more ecological and healthier than bottled water.
Important tip: Avoid ice-cold drinks – they also get your circulation going. Drinks that are at room temperature or lukewarm are better. Since the body loses minerals through sweating, diluted juice spritzers, unsweetened tea or broths are also useful.
Avoid: Alcohol and excessively caffeinated drinks – they remove water from the body and put a strain on the circulatory system.
2. Ventilate the apartment properly and keep it cool
The rule: Only ventilate early in the morning or late in the evening when the outside temperature is lower than inside. Keep windows and doors closed during the day to keep the heat out.
Additionally help:
- Darken rooms with blinds or curtains
- Switch off all electrical devices that are not needed (also avoid standby)
- Minimize artificial lighting
- Store carpets temporarily – as is common in southern countries
3. Use the fan correctly: The temperature trick
Fans are helpful – but only up to 35°C. The Federal Institute for Public Health warns that they can even promote overheating.
Read about it:
4. Eat lighter at the right time
Several small, light meals throughout the day place less strain on the body than heavy, fatty foods. Water-rich foods such as cucumbers, tomatoes, zucchini, peaches or strawberries are ideal.
Adjust kitchen time: Oven and stove produce additional heat. If possible, cook in the cooler morning or evening hours.
5. Shower properly and cool down
Take a lukewarm shower instead of ice cold – cold water puts a strain on your circulation as the body has to warm up again afterwards. Lukewarm showers bring gentle cooling.
Instant Refreshment:
- Cold foot baths
- Damp cloth on the neck
- Hold forearms under cold water
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Insider tip: put a hot water bottle with cold water in bed, or put your bedding in the freezer for a moment
6. The right clothing and UV protection
Choose airy clothing made from natural fibers such as cotton or linen in light colors. Avoid tight cuts and synthetic fabrics – they don’t allow the skin to breathe.
Don’t forget UV protection: sun hat, sustainable sunglasses and sun cream for all uncovered areas of skin.
7. Learn from Spain: Siesta instead of sport
Schedule activities for the cooler hours: sports, shopping or gardening are best done early in the morning or in the evening. Spend the hot lunchtime in the shade or cool indoors.
Sport in the heat: Doctors advise against intensive sport at temperatures above 30°C. If you don’t want to do without it: early in the morning, in the shade, with a hat and drink a lot (0.5-1 liter per hour).
8. Pay attention to vulnerable groups
Particularly at risk: older people, children, sick people and pregnant women. Never expose infants to direct sunlight. Old people often do not have a pronounced feeling of thirst – remind them to drink regularly.
Never: Leave children, people with weak health or animals in a parked car – even for a short time.
9. Climate protection as a long-term solution
When temperatures rise towards 40°C, it becomes clear that we need better climate policy – with heat protection plans, more green spaces and a consistent exit from fossil fuels.
But we all also have a responsibility: those who protect themselves protect others. Anyone who acts consciously helps to move the bigger picture.
Read more on Techzle\.com:
- Avoiding sunburn: 10 tips you should know
- What does heat do to our bodies?
- The optimal refrigerator temperature
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