The summer are getting hotter, the nights warmer. Extreme heat periods are no longer uncommon. But heat is not only uncomfortable, it can also be dangerous. We show how you protect yourself effectively and sustainably from the summer heat.
Already in June there were several “hot days” in Germany this year. This is how meteorologists call days with temperatures above 30 degrees Celsius. Such hot days have always existed in summer. But now they appear earlier in the year. The hottest time of the year actually only applies to July and August. In addition, such heat periods are becoming more common: from 1961 to 1990 the mean was still 4.2 hot days per year. Between 1991 and 2020, an average of 8.9 heat days per summer were recorded in Germany. The average temperature was also 2.2 degrees above the average temperature from 1961 to 1990 in 2024.
The trend will continue in the next few decades: Hot days and persistent heat periods will be more common according to the climate forecasts. Global climate change ensures this. So -called tropical nights with night temperatures above 20 degrees Celsius are becoming increasingly common in Germany.
The heat loads the body
The high temperatures put a strain on people, but especially older people, pregnant women, children and chronically ill. The cardiovascular system is affected by the heat and sweating, since the body loses a lot of fluid and the body temperature has to maintain. If you cool down at night, the effort for the body is even greater, which can lead to an overload. Dizziness, headache, exhaustion and drowsiness are typical symptoms.
Through heat and sun, ozone also forms in the atmosphere near the ground, which irritates eyes and airways. In this way, diseases and allergic reactions are reinforced. In addition, existing diseases, such as the heart, lungs or the nervous system, can worsen through the heat. In some cases, the temperatures can also lead to death: According to the Robert Koch Institute estimates, around 3,000 people died of heat in 2024.
Climate systems are part of the problem
Since hot days are becoming increasingly common in Germany, more and more people are buying air conditioning systems. According to a survey by the Verivox consumer portal, 13 percent of those surveyed had air conditioning, in 2024 it was already 19 percent. The air conditioners work similarly to a refrigerator: they deprive the interior of heat by evaporating a refrigerant. This is then led into the part of the air conditioning outside the room, condensed and releases the heat released to the environment.
The result: dense residential areas heat up between the houses due to these waste heat. In the city of Phoenix in the southwest of the United States, air conditioning systems led to temperature increases of more than one degree Celsius at night. The victims are then people without air conditioning.
Another problem: The refrigerants used from partially fluorated hydrocarbons (HFKW) are often heavily in a climate -damaging. This creates HFKW emissions for maintenance, leaks or disposal, which further heat the climate as greenhouse gases. As early as 2021, inpatient air conditioning in Germany, 1.34 million tons of CO₂ equivalents were expelled. In addition, there is the high power consumption of air conditioning systems, which can also cause greenhouse gases. Climate systems increase climate warming. Fortunately, there are more sustainable alternatives.
Sustainable ideas for a cool home
To lock out the heat, good isolation is essential. However, it is not far from this in many houses and rental apartments. However, it can help to shield the windows well in front of the heat. It is best to darken them during the day with curtains or blinds. Outdoor roller shutters are most effective because the heat does not even penetrate the walls. Special thermal bolos, which are coated on the outside with reflective color, also have an insulating effect against the heat. Alternatively, a piece of fabric can be pinched into the window and cover the pane from the outside. Higher plants on the balcony or in the garden can also throw shadows on the house walls and cool the surroundings. They also strengthen the formation of cold air at night.
Even correct ventilation can ensure pleasant temperatures: this should open all the windows at the same time in the cooler time at night and in the morning and thus ensure pulling through. People who are in the apartment during the day should also ventilate in between as long as it is not too hot outside. Drying the laundry or a wet cloth also cools the room air, but increases the air humidity. Also in search of hidden heat sources and stores in your apartment: Clean carpets away and switch off electrical devices.
Fans consume much less electricity than air conditioning units and are recommended at temperatures up to 35 degrees Celsius. They move the air and cool our body. It is best to put the fan into the middle of the room and align it to the ceiling.
Heat tips for everyday life
Sufficient drinking is one of the most important measures for health in the heat. But what is sufficient? At least two liters, four liters in strong sweating and best distributed over the day. This is how you support the body in heat control. Ideal drinks are water, unsweetened, lukewarm herbal teas or heavily diluted fruit juices. Salt -containing dishes also help to keep the mineral balance in balance. Slight meals such as fruit, salads and water -rich vegetables such as cucumbers or melons are particularly healthy on hot days. Dairy products such as curd cheese or yogurt are also pleasant in heat.
To cool down the body, the forearm or foot baths with cold water or a short shower with lukewarm water are suitable. A spray bottle with water from the fridge or a hot water filled with cold water also ensure a pleasant cooling. If you want to move, the park or the forest are a good place. Plants there ensure shadows and lower temperatures. Bathing in the lake or outdoor pool are not without reason that a popular cooling on hot days. However, you shouldn’t go into the cold water too quickly so as not to overwhelm the body. In the city it is important to choose shady paths and avoid street spaces with strong heat.
Wide, airy clothing made of natural fibers in bright colors protects against overheating and lets the body breathe. Instead of relying on a lot of skin, sun protection is often the better choice due to loose, light clothing and a hat. The following also applies at night: not sleeping uncovered, otherwise you can catch a cold. A light sheet is enough to protect against drafts.
