How to Manage Body Temperature Without Getting Worn Out by Summer Heat

When temperatures rise above 30 degrees, the body constantly sweats and widens blood vessels to release heat and keep its temperature stable. In the process, water and minerals are lost, and if they are not replenished enough, this can lead to headaches, fatigue, and dizziness. The key is not to “beat the heat,” but to manage your body in advance so heat does not build up.

Hydrate before you feel thirsty

By the time you feel thirsty, you are already mildly dehydrated. Instead of drinking a large amount at once, drink 200ml every 1 to 2 hours to reach 1.5 to 2L per day. On days when you sweat a lot, it is helpful to pair water with a meal containing a little salt to replenish lost minerals as well.

• Drink one glass of water, 200ml, right after waking up in the morning to replace the fluids lost overnight.
• Lukewarm or slightly cool water is gentler on the stomach than cold water and is absorbed more quickly.
• Caffeinated and sugary drinks can cause you to lose more fluid through their diuretic effect, so replace them with water.

Avoid strong sun and peak activity hours

1. Move outdoor activities and exercise away from the hottest hours, 12 p.m. to 4 p.m., and schedule them before 9 a.m. or after 6 p.m.
2. When going out, wear a wide-brimmed hat and light-colored, breathable clothing to block direct sunlight.
3. If you will be outdoors for more than 30 minutes, rest in the shade for 1 to 2 minutes every 15 minutes to cool your body down.
4. Set indoor cooling around 26 to 28 degrees, and ventilate for 5 minutes every 1 to 2 hours to keep the indoor-outdoor temperature difference within 5 degrees.

Cooling meals and rest

Adding water-rich vegetables and fruits such as cucumbers, watermelon, and tomatoes to meals helps you naturally take in both water and minerals. Hot, greasy foods require more heat for digestion and can make you feel more drained, so in summer it is better to eat lighter meals more often. If the heat keeps you from sleeping well, recovery becomes slower, so taking a lukewarm shower 1 hour before bed to lower your body temperature slightly can make it easier to fall asleep.

If sweating stops, the skin becomes hot, and symptoms such as dizziness, nausea, or cloudy consciousness appear, these may be warning signs of heat-related illness. Rest immediately in a cool place, and if the symptoms do not subside, seek professional help right away.