Summer’s great, isn’t it? The longer days, the late sunsets, barbecues with friends, the beach trips—it all sounds pretty dreamy until the heat slaps you in the face like a sunburn you didn’t ask for. I learned this the hard way during a road trip to Rajasthan in peak June (yes, I know, poor planning). My water bottle was empty before we even reached the next dhaba, and I felt like I was melting into the car seat. That trip taught me a thing or two about staying hydrated, healthy, and—most importantly—happy when the temperature rises.
If you’re someone who tends to forget to drink water or just feels sluggish in the heat, let’s talk. Here’s what actually helps—not just the textbook advice, but the practical, real-world stuff that works.
1. Hydration is Not Just About Water
Okay, yes, drinking water is the baseline. But let’s be real—sometimes plain water doesn’t cut it. On especially hot days, I like to switch things up: coconut water, homemade lemonade (with a pinch of salt and sugar), or even infused water with cucumber and mint. It’s not fancy; it just makes sipping more appealing.
And here’s the kicker—hydration isn’t just about liquids. Foods like watermelon, oranges, cucumber, and even tomatoes have a high water content. One of my go-tos? A bowl of chilled papaya with a dash of lime. It’s refreshing, filling, and hydrating.
💡 Quick Tip: If your pee is the color of apple juice, you’re probably dehydrated. Pale yellow? You’re good. Weird tip, but hey—works every time.
2. Don’t Wait Until You’re Thirsty
By the time you feel thirsty, you’re already playing catch-up. This one took me a while to get used to. I started setting gentle reminders on my phone—nothing too annoying, just a soft nudge every hour.
You could also try keeping a reusable bottle in your line of sight. On my work desk, it’s right next to my laptop. In the car? Cupholder. Watching Netflix? Yep, the bottle’s within arm’s reach. It’s silly how much a visual reminder can help.
3. Dress Light and Loose (Fashion Can Wait)
Let me be honest—I’ve sacrificed comfort for style more times than I’d like to admit. But sweaty jeans and tight dark t-shirts? Big mistake when it’s 40°C outside.
These days, I’ve made peace with cotton shirts, linen pants, and anything loose and airy. Light colors help too—they reflect heat instead of absorbing it. Bonus? You’ll actually feel like leaving the house again.
4. Keep Your Meals Light
There’s something about hot, greasy food in summer that makes you want to nap immediately after. Heavy meals can leave you bloated and sluggish. I’m not saying ditch your favorites—but maybe rethink the timing.
I’ve started eating smaller meals more frequently—like a quick salad with chickpeas, or curd rice (a summer classic if you’re from South India like me). Cold soups are also underrated, by the way.
5. Protect That Skin and Head
Sun protection isn’t just for beach vacations. If you’re stepping out, sunscreen is non-negotiable. I learned this the hard way after a short walk turned into a week of peeling nose skin (not cute). SPF 30 or higher, broad spectrum, and reapply if you’re sweating.
And please—wear a hat or carry an umbrella. I used to think umbrellas were too much until I actually started using one. Total game-changer. Keeps you cooler and protects you from that harsh sun beating down on your skull.
6. Listen to Your Body (Seriously)
If you feel dizzy, unusually tired, or get a headache out of nowhere, pause. Don’t try to “tough it out”—heat exhaustion is real, and it can sneak up on you. During one of my freelance work-from-café days, I felt faint halfway through a client call. Turns out, I had gone four hours without water or food in a hot, sunlit corner. Rookie mistake.
Hydration, rest, and shade—those are your best friends when your body starts throwing warning signs.
7. Make Cooling a Routine, Not a Reaction
Cooling down shouldn’t be something you only do after you’re already overheated. I make it a point to splash cold water on my face during breaks, use a cold compress on my neck sometimes, and—don’t laugh—keep a small face mist bottle in the fridge. It sounds over-the-top, but it’s such a tiny thing that brings instant relief.
Even indoor hacks like drawing the curtains during peak hours or switching to a cooling bedsheet material (hello, bamboo fiber!) can make a big difference.
8. Happiness in the Heat? Yes, It’s Possible
Look, we all have days when the heat just zaps the joy out of us. But instead of fighting it, I’ve started leaning into slower, more intentional living during hot months. Early morning walks. Evening chai with friends. Cold showers in the afternoon.
Summer isn’t about doing more. It’s about adjusting your rhythm and giving yourself grace when the sun turns up the volume.
Final Thoughts: It’s All About the Little Habits
Staying hydrated, healthy, and happy in the heat isn’t about doing one big thing. It’s about the little habits that add up—sipping water throughout the day, choosing shade over sun, listening to your body, and slowing down when needed.
You don’t need to turn your life upside down for summer. Just tweak it a little. And hey, keep that cold slice of watermelon close by. You’ve earned it.
Over to You:
What’s your go-to trick to beat the heat? Do you have a hydration hack or favorite summer food? Let’s swap tips—I’m always looking to improve my summer survival kit!
