Discover effective strategies from global experts on how to stay cool and hydrated during extreme heatwaves, including practical advice and dietary tips.
New Delhi, India Jul 26, 2026 ALN: As global temperatures rise and heatwaves become more frequent, staying cool and comfortable during scorching days is essential. Climate change has been a significant factor in the increasing intensity and frequency of heatwaves around the world, leading to health risks, agricultural challenges, and increased energy consumption. Experts from various fields share their strategies for coping with extreme heat, offering practical advice that can help anyone manage the sweltering conditions.
Luis Pacherrez Antón, president of Agroperu Cooperative in Piura, Peru, known as "the city of eternal heat," emphasizes the importance of starting the day early. "The sun rays start to shine very early – from 9am," he explains. By beginning work in the cooler morning hours and consuming fresh fruits like bananas and avocados, farmers can stay comfortable under the intense sun. Early rising not only helps in avoiding the peak temperatures but also enables individuals to complete necessary tasks before the heat becomes unbearable.
Similarly, Obada Almaitah, a diving instructor in Aqaba, Jordan, schedules physically demanding tasks for early morning to avoid the extreme heat. He advises shifting chores to the cooler parts of the day to maintain energy and comfort. This practice is common in many cultures that experience extreme heat, where the hottest parts of the day are often reserved for rest or lighter activities.
Dr. Zahi Hawass, an Egyptian archaeologist, stresses the importance of hydration. "In the heat, it’s important not to wait until you feel very thirsty, but to keep drinking throughout the day," he advises. Staying hydrated is crucial not only for comfort but also for maintaining bodily functions. Dehydration can lead to serious health issues, including heat exhaustion and heat stroke. Sherene M El-Sioufi, a doctor in Jeddah, recommends drinking laban, a yogurt-based drink, to stay hydrated and replenish electrolytes. This traditional beverage not only provides hydration but also offers nutritional benefits that are particularly valuable in hot climates.
Tour guide Despina Savvidou suggests sipping water gradually throughout the day. "I have at least 15 glasses of water a day, but slowly," she says. This method allows the body to absorb fluids more effectively. Lifeguard Luiz Eduardo Dos Santos Nascimento in Rio de Janeiro echoes this sentiment, keeping a water bottle handy during his shifts to ensure constant hydration. The idea behind this approach is to maintain a steady intake of fluids rather than overwhelming the system with large amounts at once, which can lead to discomfort.
Professor Ollie Jay from the University of Sydney recommends applying water to the skin to cool down quickly. "When you apply water to the skin, it evaporates, which cools you down," he explains. This principle of evaporative cooling is well-documented and can be an effective method for managing body temperature in high heat. Dr. Youssouf Moussa from the International Organization for Migration suggests lightly wetting clothes for evaporative cooling, while El-Sioufi advises using a cool damp cloth on pulse points like the neck and wrists. These techniques can help lower body temperature and provide immediate relief from the heat.
For rapid cooling, Jay suggests using ice towels. "Wrap crushed ice cubes in a rolled-up wet towel and place it around your neck," he says. This method is effective for athletes and anyone needing quick relief from the heat. Ice packs can also be used on other pulse points, such as the wrists and ankles, to help cool the blood circulating through the body and provide a swift reduction in body temperature.
Savvidou swears by warm showers to refresh without the shock of cold water. "I shower at 10am, again at 4pm, just to refresh without soap," she shares. This gradual cooling method helps the body adjust to the heat. Cold showers can sometimes cause the body to react negatively, while warm showers provide a more soothing experience that can be refreshing in hot weather.
Diet plays a crucial role in managing heat. Savvidou prefers light meals like salads and grilled fish, which are easy to digest and provide necessary nutrients without weighing the body down. Similarly, Carmen Vallejo Carmona from Seville focuses on cold dishes like gazpacho, a refreshing soup made from tomatoes and other vegetables. Dr. Rashmi Sarkar in New Delhi highlights traditional Indian foods that are hydrating, such as yogurt and fresh fruits like watermelon and mangoes. These foods not only hydrate but also provide essential vitamins and minerals that support overall health.
El-Sioufi advises wearing loose, flowing garments that protect from the sun while allowing airflow. This type of clothing is critical in hot climates, as it allows sweat to evaporate, which cools the body. Napolo, a wildlife protection services manager in Namibia, agrees, stating that light, loose layers are best for staying cool. Traditional clothing in hot regions often incorporates these principles for comfort, showcasing a deep understanding of local climate adaptations.
Accessories can enhance comfort in the heat. Sarkar recommends UV-protective sunglasses and wide-brimmed hats. These items not only protect against sunburn but also help keep the body cooler by providing shade. Savvidou prefers visors for sun protection without trapping heat. In Vietnam, traditional hats double as fans, showcasing cultural adaptations to heat management. These accessories can be both functional and stylish, allowing individuals to express their personal style while remaining protected from the sun.
Dr. Michael Schwandt from British Columbia suggests immersion in cool water for children to help them cool down quickly. This method can be particularly effective during extreme heat events, as even partial immersion can significantly lower body temperature. Additionally, using damp cloths can aid in evaporative cooling. These natural techniques are often more sustainable and accessible, especially in communities where access to air conditioning is limited.
Dr. Youssouf Moussa emphasizes the importance of resting during peak heat hours. "From noon until 3pm, we limit movements to what is strictly necessary," he advises, highlighting the need for breaks to maintain safety and effectiveness in extreme conditions. This practice is vital for preventing heat-related illnesses, especially for vulnerable populations such as the elderly and those with pre-existing health conditions.
In Italy, closing shutters during the day is a traditional method to keep homes cool. Salvo notes that this practice helps maintain a comfortable indoor temperature, allowing windows to be opened when the air cools in the evening. This approach not only reduces the need for air conditioning but also promotes energy conservation, which is increasingly important in the context of climate change.
While air conditioning is a common solution, many experts advocate for more sustainable methods. Jay suggests using ceiling fans for airflow, which can be a more energy-efficient option compared to air conditioning. Salvo prefers sleeping with a fan on to avoid relying on air conditioning, highlighting the importance of energy conservation in maintaining comfort. Investing in energy-efficient appliances and exploring alternative cooling technologies can help reduce al impact while still providing relief during heatwaves.
As heatwaves become more prevalent, adopting these expert tips can help individuals stay cool and comfortable. From adjusting daily routines to embracing traditional practices, there are numerous strategies to combat the heat effectively. Understanding the implications of rising temperatures and taking proactive measures can not only enhance personal comfort but also contribute to broader efforts in adapting to climate change. As communities worldwide face the challenges posed by extreme weather, sharing knowledge and strategies becomes increasingly vital in promoting resilience and well-being.
To learn more about the latest developments in Climate Change, stay updated with our exclusive reports and analyses on AiLensNews.
