How to Stay Cool While Working in the Heat This Summer

It’s the British way to moan about what we don’t have and want. Every Summer when the sun finally creeps out of the clouds and the rain stops, we bask in the glory of vitamin C head-to-the-beach sunshine.

But when that heatwave is forecast, every year we panic and eventually moan about that same warmth we begged for back in February.

News on TV and radio reports tell the 60 million-strong population to follow their guidelines or suffer sunburns, dehydration and even heat stroke. But what can we do?

Life must go on even though we’re not an island that is used to it. We must continue to work, whether that’s in an office, outdoors in direct sunlight or now what is the norm – working from home. So what can you do to stay cool and not pass out from roasting temperatures?

1.  Keep Hydrated

It’s important to not just wait until your throat is drier than the Sahara desert to reach for a bottle of water. Instead, take small sips every 20 minutes or so to keep on top of your hydration. It’s important to keep that momentum going throughout the day, from when you wake up to finally going to bed drenched in sweat from the heat.

2.  Seek the Shade When You Can

While it is tempting to stay direct in the sunlight and get a glowing tan, this is not often the case. Instead, you’re more likely to burn, potentially causing heatstroke or even skin issues if you’re not careful. In particular, when working outside, try and find a shady spot whenever you can. Take breaks often and move into a less sunny part of the area you’re working to maximise your performance.

3.  Dress Appropriately

Keep those layers thin during the Summer months. Dress the best way to reduce the chance of issues relating to heat by wearing light-coloured clothes, which help to prevent your fabrics from absorbing the sunshine. Baggy clothes with a bit of give are also advised to help keep the airflow going to your skin. The body needs to sweat freely to allow itself to regulate and cool. Wearing thick clothes prevents this, stopping the evaporation from occurring.

4.  Use a Reliable Fan

If you’re working in an office or from home, a high-quality fan is important. You don’t need it on all day as you don’t want your skin to dry out completely as some moisture is needed from sweat as we explained above. However, a poorly made fan will just direct hot air around the room. But a fan that works correctly, circulating cool air around the room will help sweat to evaporate faster.

5.  Don’t Drink Hot Beverages

It’s a hotly debated topic year after year – should you drink hot drinks during hot weather? While tea or coffee can encourage sweat, it is not advised. And in particular with the kind of drinks that include caffeine, which can constrict the blood vessels, pumping blood around the body faster, which in turn heats up the body.

Instead, try a cool beverage, and in particular drinks like coconut water. They are high in potassium and work to reduce blood pressure.

6.  Ensure Good Ventilation

When working inside, it’s a fool’s mistake to allow sunlight through your house during the day, especially at the hottest moments when the temperature is at its highest.

Allow a small amount of air to circulate in the room so you’re not struggling during a heatwave but most importantly, keep the shades and curtains shut! Restricting the sunlight will simply reduce the room temperature. It’s always done in consistently hot countries like Spain – they know what they’re doing!

7.  Eat Light

During the summer it is always best to eat light. Heavy meals can wear you down and increase your body temperature, hence ‘food sweats’.

Instead keep it light and airy with small portions throughout the day, in particular greens and salads with high water retention such as cucumber and lettuce, which help you to absorb water and keep hydrated.

Another top tip is to eat spicy foods. They not only reduce your appetite to eat less during hot days but spices such as chilli peppers trick the brain into cooling the temperature of your body.

 8.  Refresh Your Cooling Pressure Points

Finally, keep those pressure points such as on the shoulders, back and behind the knees cool as they help to regulate temperature and lower your blood pressure. Keeping the feet nice and cool also assists the body, which is why when you keep them in cold water you automatically feel more refreshed, as it’s another pressure point.