Malaysia is the land of perpetual summer. And with rising temperatures and global warming, things are definitely heating up.
Even if you spend a lot of time indoors, it’s important to beware of accidentally overheating.
Ambient heat, even from a well-shaded area, can pose just as much danger as direct sunlight.
Heat exhaustion, heatstroke, and dehydration are all common risks during hot weather.
Children, due to their smaller bodies, often become easily overheated if you’re not careful.
Here are steps you can take to help you and your kids stay cool and comfortable this year.
7 Ways to Beat the Heat This Hot Season
Stay Hydrated
The human body does a very good job generally of keeping the body warm when cold, and cool when hot. We sweat when it’s hot, we shiver when it’s cold.
That’s thermoregulation 101 for you.
But if you’re not properly hydrated, this internal thermostat goes out of whack. Especially during hot weather.
Remind your kids to drink plenty of water throughout the day, even if they don’t feel thirsty.
You can also opt for electrolyte-rich drinks like sports drinks or coconut water to replenish your body’s fluids and minerals.
Adults should also ensure to reduce intake of alcohol and caffeine as they can contribute to dehydration.
Dress for the Weather
It’s time to ditch style for comfort, parents.
When the weather gets hot, your wardrobe must fit the temperature, not the current fashion trends.
This goes for your kids too.
Wearing the right clothing can make a big difference in how comfortable you feel during hot weather.
Choose lightweight, loose-fitting clothing made from breathable fabrics like cotton or linen.
Light-coloured clothing can also help to reflect the sun’s rays and keep you cool.
Stay in Air-Conditioned Spaces
When possible, stay in air-conditioned spaces during the hottest parts of the day.
This can include your home, office, or other indoor spaces.
If you don’t have access to air conditioning, try to stay in shaded areas or use fans to circulate air.
You can also take a cool shower or bath to help lower your body temperature.
Avoid staying for long periods of time outdoors, which brings us to our next point.
Plan Outdoor Activities for Cooler Times of the Day
If you do need to be outdoors, try to plan your activities for cooler times of the day, such as early morning or late afternoon.
This can help to minimise your exposure to the sun and reduce your risk of heat exhaustion or heatstroke.
If you must be outside during the hottest parts of the day, take frequent breaks in shaded areas and drink plenty of water.
Remember to wear sunscreen as well.
Use Cooling Products
Sometimes you need to come prepared when braving the hot weather.
If you do have to leave the safety of your home for the outdoors, have some cooling devices and products on hand.
These can help you stay cool during hot weather, at least for a little while.
Some examples include cooling towels, misting fans, and portable air conditioners.
You can also use these items at home. But they are better reserved for when you’re out and about to help keep your body temperature down.
Eat Light, Refreshing Foods
According to Traditional Chinese Medicine, there are cooling foods and ‘heaty’ foods.
Too much of either have been associated with a variety of illnesses like fatigue and irritability.
But it is believed that adjusting your diet based on the ‘temperature’ of foods is key for coping with changing weather.
So, when the weather gets hotter, it’s best to avoid ‘heaty’ foods (red meat, oily, deep-fried foods, spices,) and bulk up your cooling foods (fruits, boiled or soupy foods, salads).
Here are some delicious recipes to help you and your kids beat the heat and stay cool even on a hot day.
Exercise Smart
Exercise is important for maintaining overall health, but it’s important to be smart about it during hot weather.
Avoid exercising during the hottest parts of the day, and opt for indoor activities like yoga or swimming.
If you do exercise outdoors, make sure to drink plenty of water and take frequent breaks in shaded areas.
Instead of taking your kids to the park for bicycle rides or football, take them to an indoor playground or indoor swimming pool.
Stay Cool with These Hot Tips
Staying cool and comfortable during hot weather requires a combination of common sense and practical strategies.
Beat the heat by staying hydrated, dressing appropriately, staying in air-conditioned spaces, and planning outdoor activities for cooler times of the day.
Additionally, you can also do so by using cooling products, eating light, refreshing foods, and exercising smart.
Remember to listen to your body and take breaks as needed, and don’t hesitate to seek medical attention if you experience symptoms of heat exhaustion or heatstroke.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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