Every summer, the heatwave returns with its share of stifling days, sleepless nights, and persistent fatigue.
High temperatures can take a real toll on the body, especially for vulnerable people, children, seniors, or those who work outdoors. But a few simple habits can really make a difference in coping with the heat. Here are 5 habits to adopt right away.
1. Drink regularly… even without feeling thirsty
When it's hot, the body sweats more to regulate its temperature, which leads to a significant loss of water and mineral salts. The first rule, then, is to stay hydrated regularly, without waiting to feel thirsty. Drink water throughout the day (at least 1.5 to 2 litres), and more if you're active or sweating a lot. You can also mix it up with cold herbal teas, homemade flavoured water, or cold soups.
On the other hand, avoid alcohol, sodas, and drinks that are too sugary or caffeinated, as they can worsen dehydration.
2. Keep your home cool
It's tempting to open the windows wide in search of some air, but this isn't always the best idea. To cool down your home, it's recommended to:
- Keep shutters, blinds, and curtains closed during the day, especially on the sunny side
- Open windows early in the morning or late in the evening, when the outside temperature drops
- Turn off unnecessary heat sources (lamps, electrical appliances)
- Use a fan with a damp cloth hung nearby or a frozen bottle to cool the surrounding air
If you have air conditioning, be careful not to create too large a gap between indoor and outdoor temperatures, to avoid thermal shock.
3. Eat light and hydrating food
During periods of high heat, the digestive system slows down, making heavy meals harder to digest. The ideal is therefore to favour foods that are water-rich and easy to digest. Make room for fresh fruit (watermelon, melon, berries), crunchy vegetables (cucumber, tomato, lettuce), light proteins (fish, eggs, legumes), and small amounts of good fats (olive oil, avocado, seeds).
Cold meals are welcome: mixed salads, gazpachos, tabbouleh, open sandwiches with raw vegetables… Anything fresh, easy to digest, and nourishing is a good choice.
4. Protect yourself effectively outdoors
When temperatures rise, it's best to stay in the shade as much as possible and avoid going out between 11am and 5pm, the hottest hours of the day. If you do need to go out, dress appropriately:
- Loose, light, pale-coloured clothing, preferably cotton or linen
- A wide-brimmed hat or cap
- Sunglasses with UV protection
- High-SPF sunscreen
Don't forget to carry a water bottle with you everywhere and to take regular breaks in the shade or in air-conditioned places.
5. Listen to your body and slow down
Finally, a heatwave is a time when it's essential to slow down. The body needs more energy to regulate its temperature, which can lead to significant fatigue.
Take care of yourself:
- Limit physical activity to the cooler hours
- Avoid unnecessary trips
- Give yourself rest time in cool or well-ventilated rooms
- Cool down regularly with a damp cloth, a lukewarm shower, or a foot bath
And what about heavy legs in all this?
During heatwaves, many people feel heavy, swollen, or tired legs. This is made worse by the heat, which dilates the veins and slows blood circulation. A few simple habits can bring a feeling of lightness: elevate your legs for a few minutes each day, favour cool showers over your calves, wear compression socks if needed, and avoid staying still for too long.
In a nutshell
Heat, especially when it settles in for a long stretch, can have negative effects on comfort and health. But with these simple habits, you can preserve your energy and wellbeing… and make the most of summer.
Remember: if you experience unusual fatigue, headaches, or dizziness, hydrate immediately, cool down, and seek advice from a healthcare professional.
