How to beat the heat

COCONUT is an amazing energy booster. | PHOTOGRAPH COURTESY OF UNSPLASH/irene-kredenets

With summer temperatures soaring to unbearable heights, there is a need to outwit the sun.

The basic strategy is to simply hydrate and to be clever at avoiding the scorching sun. Here are 10 ways to keep cool.


 Follow the safe hours

It used to be an instinctive practice not to go outdoors from 9 a.m. to 4 p.m. But with the unrelenting heat from the sun, the hours may have been extended from 8 a.m. to 5 p.m.


 Find protection

If you need to be outdoors here are your protective options:

• Sunblock SPF 30 (minimum)

• Sunglasses — Get one with UV protection

• Umbrella — With UV protection

• Clothes — Loose and comfortable. Tight jeans are impractical for summer.  UV treated Summer jackets. Choose white or lighter shades as these deflect the sun’s rays. Dark colors tend to absorb more heat.



Water is the best way to prevent dehydration. Drink water every hour. Your goal is to consume at least 12 to 15 glasses of water daily over and above your intake of juices and other beverages.


 Minimize caffeine

It has a diuretic effect. And it could possibly rob your body of much-needed water. So if you must have your caffeine fix for the day, always remember to drink water afterwards.


 Walk in the shade

It may seem silly, but it does work. Whenever you have to walk outside, as much as possible go for the shady areas and try not to expose yourself directly under the sun.



Try indoor exercises or early morning and late afternoon walks.  Make it a sunrise/sunset option and nothing else.


 Eat cool foods

Eating foods that cool the body will help you tremendously. This means go easy on spicy food. Minimizing red meat is another trick. Go for lighter fare like veggies, fish and chicken.


 Increase fruit and vegetable intake

Do you know that there are hot and cold fruits? The cold fruits include watermelon, strawberry, bananas, kiwi, apricots, melon, berries and papaya.

Other cold foods are coconut, beets,  broccoli, cauliflower, cabbage, cucumber,  spinach, kale, mung beans, whole grains (rice, quinoa, oats) and herbs (dill, cilantro, coriander and rose).



Try going to bed earlier. This way you can wake up earlier each day to exercise before sunrise. Also, always have a glass of water by your bedside. Each time you need to get up at night to go to the bathroom, always take a few sips before drifting back to sleep. Keep your room cool but not cold. Make sure you have cross ventilation if you opt not to use the air conditioner.


 Mind power

Adopt a cool frame of mind. Keep your emotions in check.

Summer Juice: Coco-Apple Chill

Mix one whole, peeled, seeded green apple and coconut meat in a juicer.

Add coconut water.

Throw in three ice cubes and drink up.

Summer Smoothie: Pineapple Express

Add chunks of frozen sweet pineapple with chopped bananas and a slice of ginger.

Mix in blender. Enjoy.

Affirmation: ” I am cool and calm.”

Love and Light.