July 21, 2025
Summers in the Philadelphia region are great for enjoying the outdoors. But when the heat ramps up, it’s important to take precautions. Here are nine simple ways to stay cool and comfortable while making the most of the season.
The sun’s rays are strongest from 10 a.m. to 4 p.m., while the highest temperature usually occurs around 3 p.m. If you’re exercising or doing physical labor, try to schedule it in the early morning or late evening. Or take your workout indoors if possible.
Wear loose, lightweight clothing and cover your head with a hat. Focus on breathability when picking out clothes to wear. Natural fabrics like cotton and linen absorb moisture but may feel heavy when soaked. Synthetics like polyester dry faster but can retain odor.
Drink water throughout the day. If you want something sweeter, drink fruit juice by itself or mixed with water rather than sugary beverages. If you’re active, you may want a sports drink to replenish the salts and minerals you lose through sweating. Avoiding alcohol is recommended, but coffee or other caffeinated beverages are considered safe when consumed in moderation.
What you eat can help you stay cool. Fresh produce with high water content — like watermelon, cucumbers, strawberries, and leafy greens — supports hydration and keeps meals light. In hot weather, these types of foods are easier on your body and can help prevent overheating.
When your body is unable to cool itself effectively, you can get hyperthermia, which is also called heat-related illness. The four main types are heat rash, heat cramps, heat exhaustion, and heat stroke. Heat-related illness can escalate quickly, so be sure to watch for signs like cramps, heavy sweating, headache, nausea, or dizziness.
If you experience symptoms such as confusion or fainting, seek emergency medical help. Hyperthermia places a severe strain on your body and puts you at risk for heart attacks, arrythmias, heart failure, and even sudden death.
Going for a swim or taking a cool shower can help you cool down. If you don’t have time for either, you can cool yourself down by targeting your body’s pulse points, which include your head, neck, wrists, and ankles. Running them under cold water or putting a cold washcloth on them will rapidly reduce your body temperature. Cooling wraps with ice packs can also help when you're on the go.
A handheld battery-powered fan can provide instant relief during outdoor activities. Some models attach to water bottles and spray a mist for added cooling.
A yoga breathing technique called or sitali breathing can help you cool down mentally and physically. To do it, sit in a comfortable position with your back straight and your hands on your knees. Inhale through a curled tongue or pursed lips, then exhale through your nose. Just five minutes can lower your body temperature and help you feel more at ease.
Applying aloe vera gel to your skin can cool you off, especially if you keep it in the refrigerator before putting it on. Aloe vera juice also can be cooling, plus it offers other health benefits, although you shouldn’t drink too much of it. Drink it in moderation until you know how your body reacts.
No matter how you choose to enjoy the summer weather, staying mindful of the heat can make all the difference. A little preparation goes a long way toward keeping your body cool. And don't forget the sunscreen. Even on cloudy days, UV rays can still cause damage. A broad-spectrum SPF is one of the simplest ways to protect your skin while you're out soaking up the season.
