How to Beat the Heat This Summer: Fresh Tips You Probably Haven’t Tried Yet

When summer rolls around and the temperatures start to soar, it's easy to feel overwhelmed. Suddenly, even simple activities like sleeping, eating, or going for a run can feel like a battle against the heat. If you've ever found yourself tossing in sweaty sheets or dreading your workout under the blazing sun, you're not alone.

In fact, back in 2022, the UK faced a historic heatwave, recording some of the highest temperatures ever seen. Across the country, people scrambled for ways to cool down, struggling with restless nights, low energy, and an unfamiliar intensity of heat. It became clear that while we often grumble about rainy days, most of us aren't quite prepared for real summer extremes.

The good news? Beating the heat doesn’t have to mean giving up your routine. With a few clever adjustments — including some ideas you might not have heard before — you can stay cool, energised, and ready to make the most of summer.

Here’s your guide to staying comfortable, active, and healthy when the heat is on.

Sleeping Better on Hot Summer Nights

Few things are more frustrating than trying to drift off when your room feels like a sauna. If you’re struggling to sleep soundly, these tricks can make a real difference:

• Freeze a water bottle: Pop a bottle of water into the freezer, then wrap it in a light cloth. Slip it into your bed before you turn in — it acts just like a hot water bottle in winter but keeps you cool instead.

• Choose cotton pyjamas — or none at all: Cotton naturally absorbs sweat and helps your skin breathe. Alternatively, sleeping in the nude can reduce heat trapped by clothing.

• Cool your wrists: Run cold water over your wrists for 30 seconds. This cools your blood at a pulse point, helping your entire body feel fresher.

• Sip a hot milky drink: Surprisingly, a warm drink before bed can help regulate your body temperature and promote melatonin production, which supports sleep.

• Switch your sleeping position: Sleeping on your side exposes more of your body’s surface to the air, making it easier to stay cool throughout the night.

  
  

Eat Your Way to Feeling Cooler

Hydration isn’t just about what you drink — it’s also about what you eat. Choosing the right foods can help you stay cool, while the wrong ones can leave you feeling more drained than refreshed.

• Load up on hydrating foods: Watermelon, cucumber, celery, strawberries, tomatoes, lettuce, and spinach are all packed with water to help you stay hydrated.

• Keep meals light: Heavy, greasy foods can slow you down. Vibrant salads, lean proteins like chicken or fish, and even chilled soups like gazpacho are perfect choices.

• Add cooling spices: Herbs like mint, coriander, fennel, and cardamom not only add flavour but also have natural cooling properties.

• Mind your electrolytes: When you sweat, you lose essential minerals. Snack on bananas, avocados, leafy greens, or sip coconut water to replenish them.

• Avoid processed foods and sugary drinks: Sweetened beverages and processed snacks can dehydrate you and lead to energy crashes — just when you need stable energy the most.

  
  

Exercising Safely Under the Sun

Summer shouldn't sideline your fitness goals — but it is important to adjust how you exercise to avoid overheating.

• Plan your workouts wisely: Aim to train early in the morning when temperatures are lower. Avoid outdoor sessions between 1pm and 3pm, when the sun is at its strongest.

• Stay ahead on hydration: It can take hours for your body to fully absorb fluids. Drink plenty of water before, during, and after your workout — but sip steadily rather than gulping.

• Dress for the weather: Lightweight, loose-fitting clothes in light colours reflect the sun’s rays rather than absorbing them, helping you stay cooler.

• Take more frequent breaks: Listen to your body. Find shaded spots for recovery and don’t hesitate to pause when needed.

• Adapt your workouts: Lower the intensity or shorten your sessions if necessary. It’s better to modify than to risk overheating or injury.

Stay Cool, Stay Healthy — With a Little Expert Support

Adjusting to the summer heat doesn't have to be a struggle. Sometimes, all it takes is a few small but smart changes to protect your health, boost your energy, and enjoy everything the season has to offer.

If you're ready to take your health goals seriously — even in the toughest weather — personalised support can make all the difference. Our certified health coach is here to guide you through creating sustainable habits that work for you, no matter the season.

Book your FREE consultation today and receive a tailored plan to help you feel your best all summer long. 

References:

Kipling, E. (2023, June 9). 15 tips for beating the heat this summer from sleeping to exercising. Women’s Health.