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How to survive the heat in a sweltering city?
Last reviewed: 01.07.2025
To survive the hot summer days in a stuffy city with minimal health damage, you need to follow a few simple recommendations. And remember that in an effort not to overheat, it is important not to get too cold.
Don't overeat
In hot weather, the body has to actively resist high temperatures, so you should not overload it with heavy food. In hot weather, you should exclude fatty, fried foods, too spicy or hot dishes from your diet. It is better to replace hot soups with meat broth with okroshka or cold beetroot soup, steak with a salad with chicken breast, and a piece of cake with sorbet or fruit jelly. Doctors recommend "eating water", that is, eating foods with a high water content: fresh vegetables, lettuce, juicy fruits. It would not be superfluous to remember that in hot weather you should exclude strong (and ideally - any) alcoholic drinks. And definitely refrain from buying food on the street.
Drink a lot
In the heat, the body loses a lot of moisture, which must be replenished. If on normal days the daily fluid intake is two liters, then on hot days it is necessary to increase this figure to three liters. In this case, not only the quantity, but also the quality of what you drink is important. It is best if it is regular water (even carbonated), green tea is also considered (it is good cold with a slice of lemon) and freshly squeezed juices (without pulp). Soups, coffee and drinking yogurt are not taken into account. Together with sweat, such important potassium and sodium salts leave the body, so if you sweat profusely, you need to think about maintaining the water-salt balance and include drinks with electrolytes in your diet (they can be found in sports nutrition). A natural drink with electrolytes is coconut water.
Dress properly
To avoid overheating, you need to choose the right clothes. They should be loose-fitting and made of natural fabrics - cotton, linen or silk, preferably light colors. Underwear is no less important. Synthetic underwear in the heat can provoke an exacerbation of some gynecological diseases. Also leave shapewear panties or bras with foam inserts for colder weather. The best choice is comfortable cotton underwear.
Avoid excessive stress
In hot weather, you should slightly change your physical activity. For example, your daily jog should be moved from the park paths to a treadmill in a cool gym. And replace exercise machines with swimming in a pool. Yoga, Pilates and other breathing exercises will help saturate the body with oxygen.
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Precautionary measures
In hot weather, it is understandable to want to be somewhere closer to the air conditioner. However, the cool air from the air conditioner can do a disservice, so in rooms with air conditioning or in a car, take a position so that the flow of cold air is not directed directly at you. Cold drinks are another danger. According to statistics, the number of colds increases in hot weather. Remember, in the desire for saving coolness, it is important not to overdo it.