How to Stay Cool in the Summer

How to stay cool in the summer


So you're feeling hot and bothered by the heat? Maybe it's time to take a little break from the sun. Or maybe, you wanted to go outdoors but needed some ways to beat the heat. This summer, we've got some great tips on how to stay cool!

There is a lot of information on how to stay cool in the summer so let's get into it with some tips and tricks.

1. Drink lots of water to stay hydrated.

Months like July and August are generally hot months in Canada - so you may be asking yourself how to stay cool when it feels like temperatures can reach into the 30s (degrees Celsius) and even higher! The easiest way to keep cool this summer is to drink lots of water! Not only does drinking water help keep thirsty feelings away, but it also helps replace fluids lost through sweat when we spend time outdoors working or playing. Drinking enough water is a key part of keeping cool during those long afternoons spent outside sweating it out.

woman in white crew neck shirt drinking water

Drinking a lot of water can help your body cool by keeping your cells hydrated. It's important that you drink water all day, not just when it is hot outside.

Do not forget this, as this is one of the most important things you can do to beat the summer heat! Staying hydrated will help your body against warm and dry conditions.

2. Eat foods high in water content, such as fruits and vegetables.

Eating a lot of water-rich foods like fruits and vegetables during the hot summer months can actually keep you cooler than if your body is dehydrated. In addition to drinking lots of water, consuming food high in water content can keep your body cells working.

red and green bell pepper on white ceramic bowl

Some water-rich foods include: Fruits like watermelon, papaya, pineapple, apricots, plums and peaches; Vegetables such as tomatoes, lettuce (romaine or other dark leafy types), cucumbers and celery; Fresh herbs such as parsley, cilantro/coriander leaves, basil leaves and mint leaves; Dried foods that are reconstituted with water like seaweeds (a superfood) which can be used in many Asian dishes including soups or fried rice.

The more water you have on board, the more liquid will evaporate when you perspire, keeping you feeling cooler for longer!

Pro-tip: Try creating a healthy drink or summer coolers using fruits and vegetables!

To make drinking water more exciting, you can infuse it with fruits, vegetables, or herbs. You can also use ice and blend the ingredients together! The more water and fruits you add will make the cooler tastier!

six clear glass mason jars filled with juice on black table

How to mix a healthy drink or summer coolers: 

Pick a fruit or vegetable you want to add to your drink. You can also use herbs to your liking. Cut them into pieces and let them infuse for a couple of minutes to hours for the best taste. 

Infused water has the potential to provide a variety of health benefits depending on the ingredients.

Do you want to know more about the advantages of drinking fruit-flavoured and infused beverages? Read our article entitled "Dehydration and the Benefits of Drinking Fruit-Infused and Flavoured Water."

Try Greens Nutrition

Greens Nutrition is a dietary supplement that you mix with your summer drinks to keep your body healthy.

It combines superfood nutrients like shiitake mushrooms, spirulina, ginger root, and acai berry—all-powerful and amazing superfoods with several health benefits. Shiitake mushrooms can support a healthy inflammatory response, spirulina supports overall brain and liver health, ginger root can help maintain a healthy immune system, and acai berry helps with skin health by repairing damaged skin cells.

Don’t let the light green colour scare you. It won't make your drink bitter, which means you won't have to add more sugar to make it tasty.

Greens Nutrition is generally bland that makes it a perfect add-on to any type of cold or warm infused drinks. It can go well with orange juice, pineapple, or plain water.

Here are some fruit or vegetable-infused recipes to try when it is very hot out:

Apple, Carrot, and Lemon Cooler

clear glass bottle with brown liquid and sliced citrus

This recipe can energize your senses with apples, carrots, and lemons.


  • 2 ripe apples
  • 1 medium-sized carrot
  • 4 lemon slices
  • 1 cup of ice cubes
  • 1 cup of cold water
  • a pitcher


  1. Make sure all of the ingredients are washed.
  2. Slice the lemons, apples, and carrots according to your desired size and shape.
  3. Now, pour in the water and stir.
  4. Mix them into a pitcher and let the flavours infuse well.
  5. Place some ice cubes into glasses.
  6. Pour the cool mixture over the ice. Serve and enjoy!

Apple and carrots are rich in antioxidants and nutrients such as vitamins, minerals, and dietary fibre. On the other hand, lemon is rich in vitamin C and contains calcium for healthy teeth and bones.

Making your own homemade juice at home will save you money! You can enjoy fresh-tasting drinks made from fruits that are grown locally for a more refreshing taste.

Strawberry Lemon Refreshing Drink

strawberry juice on white surface

Here’s a berry-infused, minty water recipe with the addition of lemon. And it's sugar-free!


  • 6 to 8 pieces of strawberries
  • 4 to 6 thin slices of lemon
  • 2 leaves of mint of your choice
  • a pitcher
  • 1 cup of ice cubes
  • 6 cups of cold water


  1. Wash the ingredients.
  2. Slice the lemons, cut the strawberries into halves, and carefully wash any dirt off them with water before using them for this recipe.
  3. Mix all of these ingredients in a water pitcher and let it infuse for 6-8 hours.
  4. Drink whenever you feel thirsty or before you start feeling thirsty to stay hydrated.

Strawberries are full of vitamins and minerals. They are rich in potassium, thiamine, folate and vitamin C.

Lemon adds a hint of good flavour that compliments the strawberries. It is known as a natural source full of vitamin C, which will help replenish your body's supply after sweating too much in the summer heat.

Mint is commonly added to drinks to add flavour and freshness. It makes sense since it is used as an herb to make food taste better. With vitamins A and C, mint helps eliminate body odour while adding extra flavour. You can almost think of this recipe as a fancy healthy iced tea with berries instead of regular water.

This keeps you hydrated throughout the day because it contains as much sugar as real fruit juices do without all that unnecessary sweetness from processed foods like soft drinks or packaged juice boxes. The cold temperature will cool you down even more when paired with a hot summer day!

Watermelon Smoothie

full-filled jars on chopping board

Besides watermelon being high in water content, it also contains beneficial plant compounds and nutrients to improve our health. If you have any leftovers after your fruit basket has been unpacked, try making a pitcher of a refreshing watermelon smoothie.


  • 1 to 2 cup/s of sliced watermelon
  • 3 to 4 cups of cold water
  • 2 cups of ice cubes
  • ¼ cup of loosely packed spearmint leaves or any mint of your choice (optional)


  1. Place a few watermelon slices and mint leaves at the bottom of your pitcher or glass jar.
  2. Place 1 cup of ice cubes in the blender.
  3. Add the remaining watermelon and mint to form layers of ice and fruit into the blender.
  4. Pour a cup of cold water over them.
  5. Blend in medium to high settings for about a minute until it is almost smooth.
  6. Remove the pitcher from the blender and fill it with cold water to chill it down.

If you want to make this recipe without using ice cubes, blend the watermelon slices and mint leaves first before pouring in water and filling the pitcher with it so that your drink will not become diluted.

As an alternative option, you may also use crushed ice instead of ice cubes for a thicker version or simply put some pieces of frozen fruit into an empty glass jar then pour chilled or room temperature water over it before adding ice cubes on top. Serve immediately while fresh for best results!

Health Benefits: Watermelons contain 90% of water which is good news for keeping one's body hydrated at all times. It also contains nutrients that help prevent and treat constipation, a common occurrence during the summer months due to the lack of fluids in our body.

It is an excellent source of vitamin C which promotes healthy skin growth while keeping the face away from harmful UV rays of the sun. Regular consumption also keeps blood vessels clear while reducing cholesterol levels in one's body. Finally, watermelons are anti-inflammatory agents for acid stomachs, headaches and faintness caused by dehydration or stress levels.

The mint adds flavour to this drink, but more importantly, it helps cool down your body temperature by promoting perspiration through your pores, thus making you feel refreshed upon drinking it.

5-Minute Banana Plus Honey Smoothie

clear glass bottle on white cloth

This is a good smoothie recipe as it stands but can be used to make other recipes.


  • 1 ripe banana
  • 1 to 2 teaspoons of honey
  • 1/4 cup of cold water
  • 2 cups of ice cubes


  1. Cut the banana into small pieces before adding them to a blender.
  2. Top with a quarter of cold water, ice, and a teaspoon of honey.
  3. Blend the ingredients until they are creamy and smooth.
  4. Taste the smoothie and add more honey if necessary.

Bananas have high potassium content and vitamins such as B6 and C as well. So not only will the smoothie cool you down it will also boost your immune system. Honey, especially natural honey, is a great diabetic-friendly sweetener that's been used for ages. It is beneficial for the body as it has anti-bacterial, anti-fungal and anti-ageing properties. It also has natural healing properties, eases sore throats and coughs and has been used to treat skin infections.

If you are trying to lose weight or maintain a healthy lifestyle, try having one of these smoothies every day when it's hot out! You won't regret it.

Cucumber Plus Mint Summer Drink

sliced cucumber and green leafy vegetables in container with moist

This is a perfect combination to try out in the summer when fresh cucumbers are available at local markets. It is both healthy and tastes great too.


  • 1/2 cup of fresh mint leaves
  • 4 to 5 pieces of frozen peeled cucumber
  • 2 cups of water


  1. Add all ingredients to a blender and blend them well until they form a homogenous mix, using up the entire water.
  2. Taste test this smoothie for sweetness or more peppermint if desired, adding more mint if necessary. 
  3. You can store any leftover drink in an airtight container and in the refrigerator. 
  4. Drink or serve chilled.

Mint is technically a healthy herb and contains phytochemicals, which can help stabilize blood sugar levels. These compounds also have anti-inflammatory properties that may aid in relieving arthritis pain or discomfort. Cucumbers are rich in silica, which promotes smooth skin and collagen production. The cool temperature of the drink is helpful for soothing sore muscles.

The juice can also help fight dry mouth or thirsty feeling that often accompanies hot weather conditions. Enjoy!

General Tip for Mixing and Making Fruit or Vegetable-Infused Summer Drinks

Try different combinations until you find your own favourite flavour or mix up the fruits depending on what's available at your local grocery store.

pink liquids served in drinking glasses

Also, while some summer drinks can be refrigerated, it is important to note that refrigeration should not take too long or last for days. This is because most vitamins and minerals in fruits or vegetables will deteriorate after being left for a few days in the fridge. This is why it's better to prepare them freshly just before drinking or let your infused drink stand at room temperature for a few minutes.

It's also important to keep track of how much you've consumed each day, especially if you are on an anti-inflammatory diet plan and have other health concerns that require monitoring, such as diabetes management. The reason is that fruits contain natural sugars that can affect blood sugar levels. For example, drinking half a cup (about 120ml) of blackberry juice per day can cause blood glucose levels to rise by about eleven percent over two hours after consumption. It doesn't mean you should stop drinking fruit juices entirely, but it is important to closely monitor the amount of sugars you consume and how often you take them.

In addition, most fruits are rich in water which is great for staying hydrated but also dilutes your urine, making it harder to tell if you're properly drinking enough each day. One solution is to drink a few glasses of juice and then follow it with a large glass of plain water so that your urine comes out clear. This should give you an idea about whether or not you need to increase your fluid intake during summertime.

3. Stay away from alcohol.

The heat can make us want to have a few drinks--including cold alcoholic beverages. But, stay away from alcohol! Drinking alcohol while the weather is hot will make you sweat even more and pee frequently. Alcohol is a diuretic, which means it promotes fluid loss through urination. It also makes your skin thinner, so your body temperature rises faster.

In addition to water loss, alcoholic beverages like wine and beer contain sugar and provide empty calories. Added sugar leads to rapid increases in blood glucose levels which increases insulin production. This raises your level of inflammation by increasing oxidative stress in cells and increases the risk for high blood pressure due to narrowing of blood vessels, consequently increasing the risk for heart attacks. That's why it's best to stay away from alcoholic beverages when it's hot outside. If you really need that drink, try having water instead of something strong.

If you really want to cool off during the hot summer months, drink lots of water and eat lots of fruits that are high in water content (like watermelon or cantaloupe). Salads with raw veggies are also great because they have a higher water content than cooked veggies. Dry fruits like peaches and prunes will help keep your body hydrated when consumed with plenty of water between meals. 

These foods aren't only good for staying cool; they can also contribute to weight loss goals while satisfying your sweet tooth.

4. Stay indoors during the hottest parts of the day, like noon and 3 pm.

When it is noontime or the sun is at its peak, try to stay indoors. The sun is extremely hot and can hurt your skin. Try not to go outside during this time. If you need to, use a sunscreen lotion with at least SPF 30 before leaving your home. 

Extra tip: Never leave the kids alone in cars during these hours, even for a second, because the inside of a car can heat up quickly, especially on sunny days when temperatures can rise by nearly 20 Fahrenheit from the outside in just 10 minutes.

5. Use a fan to circulate air or use an AC unit.

white stand fan turned on in room

Keep the air circulating in your room by either turning on a fan or using an AC unit. Air conditioning units are designed to reduce the temperature of a room by 5-10 degrees.

6. Take showers or baths.

A shower can help you cool down by as much as 8-12 F. Also, ice baths can help when exposed to extreme heat because they will lower your body temperature and focus blood flow to vital organs like your heart and brain, which need more oxygen during intense physical activity (independent study).

7. Be sure to wear light colours on a hot day.

If you're going out in the summer heat, one easy tip is to wear clothing and fabrics made from light colours. There are many different theories about why light-coloured clothes help keep cool, but many say that they tend to be cooler because they reflect the sunlight rather than absorb it. Plus, if your outfit choice includes darker dyes (like navy or black), when sunlight does hit them, they will absorb the sun rays into the fabric, which creates heat wherever it lands! Wearing a lighter colour can completely change how hot you feel as well as cause you to sweat less so make sure to stay light when you're out and about in the sun this summer.

brown wooden bed frame with white bed linen

Again, remember to wear loose, dark clothing to help reflect the sunlight. This will also help protect against harmful UV rays!

8. Wear sunscreen to help protect your skin from harmful UV rays.

When you Are heading outside, it is also important that you wear sunscreen to help protect your skin from harmful UV rays. Protecting your body with a natural or chemical sunscreen (depending on how much time you're going to be spending outdoors) will not only prevent the chances of burning. Still, it can also help lower the risk of developing potentially dangerous skin cancer! Depending on what SPF of sunscreen you use, it can often make a big difference as to whether or not your get burned. So even if you feel like the light-colour clothing helps keep cool enough - still use sunscreen!

About 50% of all people who get melanoma have fair (pale) skin that burns easily, freckles, and never tans. If you belong to this category, use sunscreen with at least 15 SPF and wear protective clothing, including wide headbands that protect the neck.

9. Take cool showers instead of hot ones.

We all love warm baths since they are relaxing and soothing to the muscles. However, cool showers are preferred during warm weather because they will make you feel more refreshed than a hot bath.

gray steel shower

However, if you stay in cold baths for too long, your body temperature can drop and cause hypothermia, which is when your internal body temperature becomes dangerously low. If you are not used to taking cool showers, drink lots of water throughout the day. It is best to take two or three short showers during the heat of the day rather than one really long one!

10. Maintain a comfortable room temperature even at night.

Your room should be kept at a comfortable temperature at night since warmer temperatures promote shallow breathing. On the other hand, cooler temperatures promote deeper breathing that helps you sleep better and reduces heat loss during a very warm day.

11. Avoid strenuous exercise during the heat of the day.

Exercising in a hot climate is dangerous and should be kept to a minimum. If you do decide to take a walk or jog outside, it is recommended that you do this early in the morning or later in the evening when it is cooler. Additionally, exercising too much can cause dehydration which could lead to heat exhaustion or even death.

12. Use cool mist humidifiers.

Use cool mist humidifiers in your home during the summer. Cool mist humidifiers can help to cope with the dry air during the summer.

The cool mist humidifier is a more efficient and safer way to keep your nasal passages, throat, and lungs moist when it's hot out. Additionally, these devices can also help you sleep better due to their ability to reduce nasal congestion that may prevent you from breathing deeply or getting quality rest. The cool mist will also keep the surrounding air fresh which makes your home smell nicer as well.

If you don't use a humidifier in your home already, start doing so immediately this summer!

13. Find shade when walking outdoors.

If you want to stay fit by walking outdoors, you can still do it in the summer but under shade. You can go for a walk in our lush green parks or in places where direct sun exposure is minimized.

two persons on pathway between trees

Try to be in the shade when you are outside from 10 a.m to 3 p.m., the time when UV rays cause damage. Make sure that your face and especially your neck area get enough sun exposure because they are sensitive to photoaging or skin ageing caused by the sun's ultraviolet radiation. Wear sunglasses made with polycarbonate lenses. They block UVA and UVB light and reduce glare and eye fatigue - just right for summer!

If your skin tans very easily when exposed to the sun but then burns easily in the hot summer months because of heatwaves and other types of weather changes, seek shelter during midday and try to spend more time indoors in air-conditioned rooms.

Why it is important to stay cool in the summer

Some people are more sensitive than others to hot and humid climates. They become tired in the hotter parts of the day and may need to rest up. Do not forget that being exposed to hot weather can cause health problems, so protect yourself from heat-related illnesses by staying cool all summer long!

The summer months can be really tough on your skin, especially when there is naturally high humidity in the air. Heat and sweating together can make you feel uncomfortable, downright miserable even. Hot weather makes the body work harder in order to keep cool, and this can stress it out, leading to dehydration that causes other problems like tiredness or nausea, increased appetite for salty foods (as opposed to water), dizziness or fainting spells, as well as muscle cramps or headaches due to fluid loss from perspiration.

In addition, people who are overweight or have high blood pressure may find it much harder to regulate their body temperature, and so, they may feel even warmer than someone who is of normal weight. To stay cool in the summer months, you need to take good care of yourself by making smart choices with your food intake and your clothing choices, as well as getting plenty of rest.


You can still enjoy the warmth of summer if you know how to protect yourself from the excessive heat from the sun.

smiling couple

There are plenty of ways to stay cool during the summer. And while we’ve listed a few here, this list is by no means exhaustive! You may want to try any one of these tips and tricks or all of them for maximum effect.

You may also want to check with your family physician before trying any of these tips and tricks. Some people are susceptible to heatstroke due to their medical conditions or medications they're taking. Talk with them first before starting any new regimen!