Ways to beat the heat: Expert tips for staying cool this summer

Waiting all year for summer is typical for many of us—trips out of town, warm evenings in the open air, and gatherings with family and friends. However, when the scorching summer arrives, we often complain about the unbearable temperatures. How can we effectively cool down when it's boiling?

Both environmental conditions and heat generated by the body as a result of metabolism affect our level of thermal comfort. In high temperatures, the body reacts by increasing heart rate and blood flow to the skin due to blood vessel dilation. This increases sweating, but in extreme cases, it can lead to heat cramps, exhaustion, heat stroke, or hyperthermia.

Here are some tried and tested methods to combat the heat.

Although it may seem surprising, eating spicy foods, such as those containing cayenne or jalapeno peppers, can help cool the body. Capsaicin, which provides their heat, acts as an irritant, causing more intense sweating, thus cooling the body. Spicy food activates heat receptors in the skin, dilates blood vessels, and increases the body's ability to sweat.

Salty foods and proteins generate metabolic heat during digestion and lead to water loss. Therefore, it's worth opting for more fruit and vegetables and smaller, more frequent meals.

An excellent sheet or towel can bring great relief, especially if a fan is in the room. The evaporating water from the fabric will keep you cool throughout the night, and the material will dry by morning.

Applying a cold compress to your head, especially if you are prone to headaches, can work wonders. Simply put wet towels in the freezer, rolling them into a "C" shape beforehand to better fit your head's shape.

Ceiling fans have blades angled to push air up or down. In winter, they rotate clockwise to lift warm air upwards; in summer, they rotate in the opposite direction, sending cool air downward.

Spraying your curtains with water is a great way to cool the incoming sunlight or breeze. However, it's important to ensure air circulation, for example, by using a fan or creating a draft.

Another effective way is to place a bowl of ice in front of a fan. The cold air blown over the ice surface will provide almost instant relief.

Rubbing a cold moisturiser on your forehead or feet on a hot day can bring significant relief. Storing the cream in the fridge can reduce swelling and improve the complexion, although oil-based products shouldn't be kept there for too long.

The Sidali breathing technique, also known as the cooling breath, allows you to cool your body without water. Sit comfortably, position your spine neutrally, stick out your tongue, and curl it like a taco. Inhale through your mouth, hissing like a snake, and then gently exhale through your nose. After a few repetitions, you'll feel a pleasant cooling effect.