Five Ways To Beat The Heat When You’re Commuting

by: Jullianne Mora

Photo from: Associated Press

The heat is on! The Philippine Atmospheric, Geophysical, and Astronomical Services Administration (PAGASA) declared March 2023 is the beginning of the summer season and is expected to last until May.

On a hot summer day, going outside might be highly challenging and unpleasant. The sweat and heat can easily lead to heat exhaustion that may include weakness, dizziness, confusion, nausea, and clammy skin, all signs you need to cool off right away.

Things seem fine until you have to step outdoors and commute to work or school – in extreme heat and humidity, your body is working hard to cool itself down, but that can interfere with your blood flow, overall strength, and mental capacity.

Here is a reminder to follow these five tried and tested easy ways to help you cool down while commuting in the summer!

​Stay hydrated

Staying hydrated is the most simple and effective way of surviving the summer heat. Avoid alcoholic, caffeinated drinks or any drinks that have large amounts of sugar as they have dehydrating effects.

Make sure to bring a water bottle and drink small amounts of water more frequently than usual. In other words, drink them on a schedule rather than just when you are thirsty. By the time you are feeling thirsty, you may have already lost enough fluid to affect your performance.

Seek shade

Stay in cool, shady environments and avoid direct contact with sunlight when walking outdoors, especially during the mid-day hours.

It will feel cooler under shade from a tree versus a building and that's all thanks to transpiration – water is released as vapor through leaves helping provide a cooling effect on the surrounding air, something man-made buildings simply do not do.

Take vitamins

It's crucial to take care of oneself so you can take advantage of the warm weather. Making sure you obtain all of your recommended daily nutrients, minerals, and vitamins for the summer is one of the greatest methods to achieve that.

It directly promotes overall systemic health and vigor is the best justification for taking it in the summer.

Vitamin D is one of the most crucial vitamins for summer since in addition to strengthening your bones, it also strengthens your immune system, increases your body's capacity to absorb calcium and phosphorus, and facilitates the development of strong stamina in your body.

Some studies have shown that upping your vitamin C can help keep your body's temperature from rising. This supports your body's response to heat-related illnesses such as heat rash or heat exhaustion.

Wear light-colored clothes

Choose your clothing wisely based on their color – darker materials heat up faster than white ones in the sun and that's because the darker colors will allow your clothes to absorb more heat energy.

In addition, wearing tight-fitted and dark-colored clothes can make you more sweaty. Opt for loose cotton clothes if you intend to stay cool and avoid excessive sweating. Your sweat does not evaporate when you wear thick clothes.

Be Safe in the Sun

You have to conduct errands, walk to the next station, or perhaps you have fieldwork; there is no way to avoid the intense summer sun completely.

Utilize accessories like caps and sunglasses. Sunscreen is crucial; while it won't help you withstand the heat, it can definitely prevent sunburn or other skin diseases that you can get from the sun.

The likelihood of getting burned greatly increases in the sweltering summer heat. For any prolonged outdoor activity such as commuting, sunscreen application, and reapplication are essential to protect your skin from absorbing and reflecting ultraviolet rays from the sun.

Make sure your sunscreen has an SPF of at least 50 and reapply it frequently throughout the day.