Heating Up? Let Us Show You How To Keep Your Cool

Only we Malaysians actually know, how hot the weather can get around certain times of the year! The hot weather in Malaysia is most certainly one of the hottest out there. The heat and the humidity around certain times of the year in Malaysia can truly be a very challenging task for anyone out there to put up with. Keeping your cool during hot weather is a multifaceted challenge. The risks of getting too hot in hot weather includes dehydration, and an array of heat related illnesses, which includes heat stress, heat cramps, heat exhaustion, and even heat stroke.

When you are able to keep your body cool, it will also help you in keeping your mood calm too, and heat often commonly exacerbates the feelings of stress, tension and also frustration. Some may be surprised by this but, there are actually a ton of simple and effective ways that you can try to stay cool in hot weather and for the most part these alternatives are very affordable. This is a fact that the exposure to extreme heat may potentially cause illness and even death for some people. But there are always several small steps you can take to try and protect yourself and your loved ones. Remember, we mostly need to keep our body temperature in the range of 35.5 to about 37.5°C as this temperature protects our vital organs and it also allows the body to function normally. The body gains heat from both the metabolic processes within and also the environment, and the heat is lost through the skin by radiation and also by sweating. Now, we will be going over certain things that you can do in order to beat the heat!

STAY HYDRATED
This comes as no surprise but water is essential for you to keep your cool during hot weather. Water helps keep your body cool and it should be drunk even if you do not feel thirsty. It is also okay to consume commercial waters such as vitamin water or sports drinks such as Powerade or Gatorade but they are usually not necessary unless you are deliberately replenishing lost vitamins and electrolytes after a sporting activity. The best way for you to check your hydration level is by measuring your urination color. Anything darker than straw colored is probably a good indication that dehydration is on the horizon, and more water is needed. Kindly stay away from sugary drinks such as sodas, even if they are sugar free as they decrease the ability of your body to store water. Also, keep a distance from alcoholic drinks, coffee, and even caffeinated drinks, which are natural diuretics.

CHOOSE COOLING FOODS
Remember that food can always keep you cool provided that you make the right choices. Opt for salads, fresh raw food, vegetables and fruit. The term Cool as a cucumber is certainly literal as it is nearly 100% water, which will provide hydration to keep you cool. Kindly avoid eating meat and protein heavy foods during the heat of the day as these may potentially increase your metabolic heat production, which can then add to the loss of water. This one may seem to be counter intuitive, but people have considered eating spicy peppers can help cool you off. They will make you sweat, which provides your body with a cooling sensation. Having smaller meals may also aid in keeping your core temperature down. As large meals require the body to work even harder in order to break everything down.

STAY OUT OF THE SUN AT ITS HOTTEST
This is pretty much a common sense approach which is not always easy to adhere to when you are out there during the heat of the day, so it bears repeating. Try avoiding activities in the noonday sun as much as possible. It is the best to limit your sun exposure between the hours of 10 a.m. and 4 p.m. each day during the hotter months. When you are outside during these times, try limiting your exposure as best as you possibly can. You can do this by scheduling activities early in the morning or even later in the afternoon. Certain people are particularly vulnerable to heat and they should be staying in cooler places during hot weather, such as children, the elderly, obese and those who have health problems. Also, kindly make it a habit to wear sunscreen when you are up and about and also try being in shade as much as you can while you are out during the hot weather.

WEAR LIGHTER CLOTHING
Lightweight, loose fitting clothing will always help to keep you cooler. If it is light in color, it is even better, as this will reflect the heat and also sunlight better. Both shorts and short sleeved shirts are good alternatives. Something that lets the air flow freely through, hitting the sweat on your body, certainly works best. The following suggestions are specific ways clothing may maximize your ability to keep cool. Cotton and also linen clothing often keeps you cool and absorbs moisture. Clothes that you can hold up to the light and see through are amazing choices to wear. Make sure to apply sunscreen when you are wearing really thin clothing, however, as the clothing does not provide adequate protection from the sun's harmful rays. Synthetic clothing tends to trap moisture, which will make the fabric feel heavier, stick to your skin, and even restrict air flow. When you work in a lower humidity settings with short sleeves has been shown to have a minor benefit. Kindly weigh the options of UV exposure with your choice of clothing. Also, kindly ensure that you are keeping your head covered and also wearing breathable footwear, along with always choosing function over fashion.

USE FANS
While the efficiency of fans during extreme heat and humidity has been questioned, some research suggested that fans are beneficial up to 97 °F (36 °C) with 80% of humidity, and 108 °F (42 °C) with nearly 50% of humidity. Whether hand held or electric, fans can always keep you cooler by continuously circulating air. In your home and office space, try locating fans in rooms where you are working or resting to keep the air circulating freely and in order to reduce the mugginess of heat. Try creating your very own swamp cooler. These evaporative coolers may reduce the temperature noticeably and effectively. A fan should not be your primary source of cooling down in extremely hot weather. Fans do tend to work well, but only if the weather is not extremely hot.

USE AIR CONDITIONING
Even if your home does not have central air, putting a small window air conditioner in one of the rooms in your home may help you to keep it cool during the heat. For instance, you could try placing the air conditioner in the room where you spend the most amount of time, such as the living room, kitchen, or even your bedroom. You may also try running the air conditioner at the highest comfortable temperature possible to avoid racking up a very high electricity bill. You may visit public buildings if you do not have adequate air conditioning back at home. A few possible locations to avoid the heat are the library which is a great place to get cool and to learn new information. Grocery stores are also air conditioned well. And if it is particularly hot, just visit the freezer section and peruse for a while.

SPLASH WATER ON YOUR SKIN
When it starts becoming very hot and sunny outside, taking a dip in cold water can be very refreshing. Jumping into a pool is not always an alternative for everyone. Do not forget the low maintenance options such as sprinklers. You could also try taking more showers or baths with water colder than normal to help you take the edge off. You can fill a spray bottle with pure water and place it in the refrigerator at home or even at work. When you start to feel too hot, just spray a fine mist of the cooled water over your face and your body to help cool you down quickly and for some instance relief from the heat. You may refill it as needed and remember to keep it refrigerated. You can also make a game of staying cool. Gather friends and run through sprinklers. Pepper each other with water balloons. Have a squirt gun battle even.

Thank you.