1. Stay Hydrated

Since the human body is 70% water, it is essential to keep it hydrated daily to maintain balance. According to the 2012 recommendation by the Institute of Nutrition published on suckhoedoisong, you can refer to the following formula to determine the amount of water your body needs each day:

Daily Water Intake (ml) = Body Weight (kg) x 40

For example: If you weigh 70 kg, your daily water intake should be 70 x 40 = 2.8 liters.

However, during hot seasons, sweating can lead to dehydration, so it is crucial to drink more than the recommended daily intake to compensate. Additionally, consider adding a few slices of lemon or orange to enhance the taste and provide extra vitamin C. To avoid forgetting to drink water, keep a water bottle handy next to your work desk, and stay mindful even when deeply focused on your tasks.

2. Use Facial Mists or Cool Water

Facial mists are an excellent way to not only hydrate but also provide essential minerals to your skin, keeping it healthy and refreshed. You can spray the mist on your face and neck, which will instantly make you feel comfortable and relaxed.

Alternatively, you can opt for small room misting devices that emit a fine mist to moisturize the air and make you feel more comfortable. Adding your favorite essential oil to the mist can also boost your mood and create a relaxing atmosphere.

3. Apply Cold Washcloths to Face, Neck, and Back of the Neck

A clean, damp washcloth applied to the face, neck, and back of the neck for a few minutes can significantly cool down your body. This method is highly effective after sun exposure and provides instant relief.

4. Dampen Your Hair

If you’re feeling uncomfortable or stressed, try dampening your hair slightly. This will make you feel more relaxed and add moisture to your hair during hot days. However, avoid doing this too frequently, and refrain from sitting directly under strong winds to prevent catching a cold.

5. Go for a Swim or Take a Bath

It’s a blessing if you have access to a swimming pool, as immersing yourself in water during hot days can be incredibly refreshing. Even if you don’t have a pool, taking a bath can significantly improve your mood.

Additionally, bathing can stimulate new ideas. For instance, the renowned scientist Archimedes discovered the solution to a mathematical problem while taking a bath.

6. Limit Outdoor Activities During Peak Sun Hours

The hottest time of the day is usually between 11:00 AM and 4:00 PM. Unless necessary, it is advisable to stay indoors during these hours. In large cities, outdoor temperatures during this period are exceptionally high due to the urban heat island effect, with heat radiating from vehicles and buildings.

If you must venture outdoors, opt for air-conditioned or covered transportation like cars or buses. If you choose to ride a motorcycle for convenience, wear gloves and a jacket, and apply sunscreen carefully to prevent heat stroke.

7. Opt for Cool, Light-Colored Clothing in Summer

The three most preferred fabric types for summer are cotton, silk, and linen. Cotton is ideal for work attire as it is comfortable and elegant, while silk and linen are perfect for casual or home wear due to their breathability.

Additionally, favor light-colored clothing to reduce heat absorption from dark colors. Prioritize wearing natural fabrics with loose weaves instead of synthetic materials.

8. Go Barefoot

Wearing socks and shoes for extended periods can increase body temperature and cause discomfort. Whenever possible, go barefoot to keep your feet cool and transfer heat to the floor, making you feel more relaxed.

9. Hold Your Wrists Under Cold Running Water for a Few Seconds

Try rinsing your wrists and pressure points like the neck and inner elbows with cold water for about 10 seconds to help cool down your body.

10. Cool Down Your House or Dorm Room

A stuffy room can be a significant source of discomfort during summer. Here are some quick tips to cool down your living space:

Draw the Curtains or Blinds

Keep the curtains or blinds closed during the day to block direct sunlight and significantly reduce indoor temperatures. If your home or office has glass windows, consider using insulating films or reflective coatings to minimize heat absorption.

Open Windows at Night to Let Cool Air In

Nighttime temperatures are usually lower, so open your windows and balcony doors to improve air circulation and create a more relaxed atmosphere. This practice also helps eliminate unpleasant odors and bacteria, ensuring a safe and healthy environment for your family.

Use Fans to Cool the Room

Simple cooling devices like ceiling fans, wall fans, table fans, or pedestal fans can effectively reduce indoor heat and provide a comfortable environment. Placing a bowl of ice in front of a fan will create a cooling effect as the cold air rises from the ice and spreads throughout the room.

Use Air Conditioners or Evaporative Coolers

If your budget allows, invest in an air conditioner or an evaporative cooler to quickly chill your space. Modern cooling systems come with advanced features like ionizers for air purification, mosquito-catching functions, and instant cooling capabilities, catering to diverse needs and offering utmost convenience during hot weather.

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