Panda7's Summer Guide to Beating the Heat

When stepping outside feels like walking into an oven, you can feel a bit sluggish. It can be hard to be productive, active, or even just energetic when it's this hot. But don't worry, here's Panda7's summer guide to help you beat that heat.

Don't have air conditioning? Here are some ideas to cool down your apartment, condo or house.

Air conditioning is a blessing, but not all of us are lucky enough to live in luxury. Unfortunately, if you live in an apartment or condo, finding ways to cool down properly can be difficult. However, there are ways to manage the heat without melting into a puddle. If the air outside is cooler and drier than the air inside, you can wet a towel or sheet and hang it over a window or open door. Close all blinds or curtains to reduce any extra heat entering your home, blocking out the sun by any means necessary.

If you enjoy the breeze from a fan, be careful not to blow hot air around it! You can make a makeshift air conditioner by placing a bowl of ice and water in front of a fan. The ice will eventually melt, evaporating enough into the air to cool you down.

Keep an eye on your pets.

Dogs and cats don't sweat the same way we do. When it comes to staying cool, dogs pant and sweat through their paw pads (they lose heat through their paws), while cats groom themselves. Both cats and dogs need to drink plenty of water during this time to stay hydrated. Some breeds of dogs and cats may feel even hotter due to their fur and the shape of their face. Whatever you do, don't shave your pets—many breeds of cats and dogs regulate their temperature better with a full coat.

Avoid walking your dogs in the middle of the day when it's really hot. Instead, exercise them in the morning and evening and try to keep them in the shade as much as possible. Try enrichment games for your pets instead of strenuous exercise in the sun, or give them puzzle toys.

Drink plenty of water.

When it's hot, you tend to sweat more, especially if you spend a lot of time outdoors or exercising outside. A great way to combat this is to drink water constantly, avoiding alcohol and caffeine as much as possible, as they can dehydrate you. If you don't like drinking a lot of water, eat some instead! Fruits and vegetables such as cucumbers and watermelons are good sources of water.

Eating lighter meals is also a good idea. Sometimes, heavier meals can make us feel much slower, which can contribute to a lack of motivation. Choose salads, fruits, vegetables, or energy bars to replenish your energy so you can eat properly without having to seek out foods that will only make you feel tired.

For elderly friends, relatives and neighbors…

Older adults are more at risk of suffering from heat-related illnesses, such as heat exhaustion or heat stroke. You can help protect them by ensuring they have adequate air conditioning or other means of ventilating their homes. If they lack these and are at risk of becoming ill, be sure to take them somewhere with access to such systems, as heat emergencies—such as heat waves—can be extremely dangerous for vulnerable individuals.

Be wary of these signs of heat, both for yourself and for those around you who may be particularly at risk:

• Nausea
• Headache
• High body temperature
• Red skin
• Dry skin
• Dizziness

In case of heat exhaustion, be on the lookout for the following symptoms:

• Excessive sweating
• Headache
• Nausea and vomiting
• Pallor
• Cramps
• Fainting
• Rapid and weak pulse
• Rapid and shallow breathing

If you or someone near you shows signs of heat distress, it can be life-threatening! Be sure to call for medical help or ask someone to do it for you while you begin the following procedures for the person in question:

• Take the person to a shaded area or indoors with AC
• Cool them with water, fan them, wrap them in a cool towel, put them under a shower, etc.
• Monitor their body temperature until it drops to approximately 101F
• Take them to an emergency department or hospital emergency room as quickly as possible; if they need to drink something, avoid anything containing alcohol, as further dehydration can worsen their condition.

Heat stress can be just as deadly as exposure to cold, if not more so, because we don't think about it as seriously! For at-risk groups, the best way to beat the heat is to stay in cool, air-conditioned or ventilated indoor spaces until the heat wave has passed and to limit direct sun exposure during the hottest hours of the day.

Enjoy the summer! It will get cold again soon!