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How to stay cool in the heat

What causes hot sweats?

When our bodies get hotter, we sweat to cool ourselves down. This is a normal bodily process called thermoregulation.

When the temperature gets hotter, it can take a while for our bodies to adjust, so you may sweat more than normal as your body works harder to cool you down.

How to stay cool in the heat

Here are a few tips to help stay cool in warm weather:

  • Stay hydrated. The more hydrated you are, the more effective your body will be at keeping you cool. Drink water – not fizzy and alcoholic drinks, which will dehydrate you.
  • To keep cool during exercise, avoid training in the middle of the day. If you need to exercise outside, do it early in the morning when the temperature is lower.
  • Wear lightweight, light-coloured natural fabrics like cotton and linen, as these will help your skin breathe and let your sweat evaporate, cooling you down.
  • We sweat around half a pint daily from both feet, so if you can, wear sandals or flip-flops to let your foot sweat evaporate. Get tips on foot sweat >
  • Use a fan to circulate air from open windows. Keep your blinds or curtains drawn during the day, so your home doesn’t heat up while you’re out.
  • While spicy food makes you sweat more, this can be a good thing in the heat, as the sweat helps cool you down. The same goes for hot drinks, but with tea and coffee, make sure you drink lots of water too, as caffeine dehydrates you.
  • To cool down quickly, run your wrists under a cold tap or keep a water spray in the fridge for a quick cooling spritz to the face.
  • Keep some wet wipes in your bag so you can freshen up your hands, face and neck if you get hot or clammy.
  • For those with excessive sweating in the heat, try a clinical protection antiperspirant, such as Degree Clinical Strength.
  • Wondering how to stay cool at night? One way is to wash your feet in cool water or take a cold shower before bedtime – especially if you get hot during the night or have hot sweats at night.
  • To cool down in bed, try keeping your pillowcase or sheets in a plastic bag in the fridge during the day. Put them back on the bed at night. The fabric will stay cool when you’re trying to get to sleep.

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