August is one of the hottest summer months in many parts of the world — and not just does intense heat cause you to feel hot and miserable, it can put pressure on your heart, dry out your body, and leave you weak. Heat-related illnesses like heat exhaustion and heat stroke can sneak up quickly, especially during physical activity or in hot, poorly ventilated spaces.

The good news? With a few science-backed tips, you can cool off, stay hydrated, and be healthy all summer long.


1. Hydrate Smarter — Not Just More
It’s not a matter of drinking more water — it’s a matter of replenishing what you lose. When it’s hot outside, you lose electrolytes like sodium, potassium, and magnesium through sweat.
• What to do: Alternate plain water with electrolyte-containing drinks (like coconut water, homemade electrolyte water, or oral rehydration solutions).
• Science reminds us: Mild dehydration (1–2% fluid body weight loss) can damage concentration, mood, and physical performance.

2. Eat Water-Rich Foods
Unsweet fruits and vegetables can be a secret fluid source.
• Top picks: Watermelon, cucumber, oranges, strawberries, and lettuce.
• Why it works: They contain more than 90% water and are a good source of vitamins, antioxidants, and fiber.


3. Dress Light and Loose
Dark, fitted clothing traps heat and restricts air movement.
•Tip: Choose light-colored, loose-fitting clothes made of breathable fabrics like cotton or linen.
•Bonus: Light colors reflect sunlight, reducing heat absorption.

4. Time Your Outdoor Activities
Avoid peak heat hours (usually 10 a.m. to 4 p.m.).
•Why: The sun’s UV radiation and temperature are at their highest, increasing your risk of heat exhaustion and sunburn.
•Best practice: Exercise early in the morning or later in the evening.

5. Use Cooling Techniques
• Cool the pulse points: Place a cold, wet cloth on wrists, neck, and the back of the knees.
• Evaporative cooling: Spray your skin with water and sit in front of a fan.
• Science fact: Cooling parts where blood vessels are near the skin reduces core temperature more quickly.

6. Look for Warning Signs of Heat Illness
Symptoms of heat exhaustion are dizziness, fast heartbeat, nausea, and profuse sweating. Heat stroke, which is a medical emergency, can lead to confusion, hot dry skin, and loss of consciousness.
•Action: In case of suspected heat stroke, call emergency services at once and cool the individual as quickly as possible.

7. Protect Your Skin & Eyes
•Sunscreen: SPF 30 or greater, reapplied every 2 hours.
•Sunglasses: 100% UV protection to avoid long-term eye injury.
•Why: UV radiation not only causes sunburns but speeds up aging and raises the risk of skin cancer.

Conclusion
Being cool in August is not only a matter of comfort — it’s a matter of keeping your health safe. With these seven tips scientifically proven, you can safely enjoy the remainder of your summer at home or out on an adventure.

Stay cool, stay safe, and remember: your body sends you warning signals — heed them.