How to cool down in hot weather – 14 solutions 

On hot days, everyone wants to hide indoors, turn on the fan and not go outside even for a while. However, when the temperatures are high even at home it can be very hot. However, there are runners who, even in these extreme conditions, do not avoid training and go for a jog. After such a workout, you will need a strong refreshment. That’s why in this article I’ll show you ways to make you cool down. 

How to stay cool in hot weather? Read on to find out. I have 14 effective ways for you. Choose the ones that will suit you and help you survive after training in the heat and make you feel “cooler”.

1. Cool shower 

How to cool down? After your workout, it’s a good idea to throw your sweaty and wet clothes in the laundry basket or straight into the washing machine and take a cool shower. Not freezing cold, just cool. However, don’t set the water at a low temperature right away. Start with warmer water and slowly lower the temperature. This will help your body get used to the stream of water and not get a shock. 

The water can even be lukewarm. Everyone has a different tolerance to temperature, so for one a very cool stream may be uncomfortable. Remember that you need to feel comfortable in the shower, not get tired and gnash your teeth from the cold in a moment. 

It’s a good idea to take a cool shower not only after your workout but also before. If you do it before training, you will have more energy and feel comfortable and refreshed. What’s more, you won’t have to worry about getting smelly through your batteries and sweat from the day. 

Showering after a workout will also give relief to your muscles – it will ease their after-workout pain.

2. Electronic fan – man’s best friend on hot days 

How to fight the heat, when even at home it is difficult to stand? The best way will be to buy a fan or air conditioner. When temperatures are high outside don’t even think about ventilating the room. You’ll only let even more hot air inside. You need to bet on other options. 

How to stay cool in hot weather with the fan? Put the fan in the room where you spend the most time. You can move it to other rooms. When it comes to the air conditioner, it’s a big expense, but definitely, a worthwhile one that will bring you relief.

3. How to cool down in hot weather – choose the right clothes 

If you are not going for a workout, but just want to sit at home in a cool place, then choose clothes that are made of natural materials – linen, cotton, bamboo. Necessarily in bright colors! 

The case is different when you go for a workout. Then the best option will be technical sports clothes made of synthetic materials. 

They will allow comfortable sweating for the cooling of the body subjected to exertion – during exercise sweating should not be stopped. Modern synthetics designed for athletes efficiently wick moisture to the outside, without the feeling of the fabric sticking to the body. 

If you’re going for a workout then also remember the accessories that will help you cope with high temperatures and protect your body:

• running cap – to protect your head from the sun,
• sunglasses – for greater running comfort, visibility, and UV protection, 
• bumbags/waistpack – you can put the most necessary things in it and not hold them in your hands,
• wristbands – with these, you can wipe the sweat from your forehead. Don’t use your T-shirt for this! 
• water bottle – always take it with you to hydrate yourself.

If you want to learn more about the equipment you will need for running in the summer, click HERE and read in more detail the list I have provided above. Take care of your safety while training in the hot weather!

4. Water always near you

Every runner knows that you can’t do without water during training. That’s why on hot days you also need to remember to prepare a water bottle. For a short workout, a 250 ml bottle is enough. If you are going for a longer run take more water or an isotonic drink. An isotonic has carbohydrates and salt, which help keep your deep tissues optimally hydrated. 

However, remember to sip your water slowly every so often. Don’t wait until you get thirsty and devour half a bottle in a few sips. You need to drink a lot during your workout, as you can’t allow your body to become dehydrated. You must also have something to sweat from – sweat will cool your body down. 

Remember to stay hydrated throughout the day, not just during workouts. Especially in the summer, we are more likely to be adequately affected by high temperatures. Therefore, always have water on hand. If you’re not a fan of plain mineral water, add lemon slices, mint leaves, or seasonal fruits to it.

5. Cool drinks – best after a workout 

When you come back from a workout, you not only think about having a good meal but also about having something to drink – especially in the summer. That’s why it’s a good idea to have cool drinks already prepared that you can pull out of the refrigerator and drink. What can you prepare?

• Plain water, which will refresh you after taking it out of the refrigerator.
• Shakes – you can prepare them from protein yogurts, protein nutrients, and cottage cheese. This version of liquids can also be a substitute for solid meals. In hot weather we lose our appetite, so such an alternative will be perfect. 
• Fruit smoothies – use seasonal fruits for them. Blend them and add ice cubes. Store in the refrigerator and enjoy a delicious post-workout drink that will refresh you. 
• Freshly squeezed juices – a decent dose of healthy and needed vitamins. 
• Cold tea – are you a fan of tea, but it’s too hot for you in the summer? Opt for iced tea. Prepare it in advance in a large pitcher and set it aside in the refrigerator. You can add ice cubes, lemon, and mint to it.

6. Cold snacks – which ones to choose in the summer?

If you want to cool down on hot days, then you should bet on interesting, refreshing, and cool snacks that you can quickly and easily prepare yourself. Do it before you go out for a workout so that when you return you can immediately take a delicious cold snack right out of the refrigerator. 

What can you prepare? 

• fruit salad – cut your favorite fruits into cubes, mix, and put them in the refrigerator to chill everything. 
• jellies straight from the refrigerator, 
• fruit sorbets, 
• frozen yogurts, 
• sliced vegetables in strips, e.g. cucumbers, peppers, celery, carrots,
• homemade ice cream made from dairy products with added fruits.

7. Main dishes in a cold version 

Snacks and drinks are not enough. Prepare also a cool version of the main course. Probably no one in such hot weather wants to stand over a hot stove and get even more sweaty and tired. It is worth preparing a cool version of the meal. 

On such days, it is worth preparing a lighter menu. Take advantage of seasonal fruits and vegetables. You can choose a delicious chicken salad served cold, or pasta with vegetables – also cold without heating. Also, try the dishes you eat hot in cold form – who knows, maybe they will be better than you imagined!

8. Cold compresses – how to cool down after training?

Making cold compresses is a very good and pleasant way to cool down, not only after a workout. You can put a wet towel on your face, neck, wrists, bends of your limbs, and other places that particularly bother you in this weather. These are the so-called pulse points – places with a strong blood supply. When you put a cold compress on them, you will get the sensation as if a chill is spreading over you from head to toe. Try it out! 

You can also put the wet towel in the freezer for a few minutes. This will give you a cool compress that will keep the temperature down for a longer period. 

Many people also use ice to cool down. This is a good idea, but only when you put it in a towel. Never put it directly on your body.

9. How to cool down – Put your feet in the water 

Prepare a bowl into which you can pour water. Of course, the water must be cool, but not ice-cold. After all, you don’t want to experience a huge shock putting your feet into the water. This will not only cool your body but also relax your feet. As a result, the next day you won’t feel the effects of the previous day’s training as much. 

10. Pss pss – coolness on the face assured 

During really hot days, it’s worth getting a bottle into which you pour water. However, it must not be an ordinary bottle, but one that has a sprayer that you can spray your face with. It is a good idea to store it in a place where it is cooler and not to expose it to the sun. All this so that the water inside the bottle does not get hot. You definitely want to feel a cool stream of water, not warm. 

You can also take such accessories with you to your workout. In this case, perfume bottles or newly purchased bottles in a small size will work well. You can put it in your kidney or backpack when you go jogging and splash refreshing water on your face at any time. It will surely bring relief during a tiring run.

11. Fan – feel like in Asia 

This is a gadget that I’m sure many people associate with Asian countries – especially China or Japan. Such an oriental accessory will make you feel much better during hot weather. Choose a fan made of dense material, which with its blast will refresh you and make you feel pleasantly cool

Opt for foldable models that you can tuck into your kidney and fan yourself during a break during training. Such an accessory is used not only by women. It will also be ideal for men. The most important thing is to finally feel a pleasant coolness. 

Reject typically oriental, decorative fans, which are made of lacy fabrics. In their case, you will only tire your hand, but will not produce air.

12. Cook more to spend less time in the kitchen 

I guess no one wants to stand over a hot stove. That’s why it’s a good idea to prepare meals for dinner in advance. Prepare a larger portion of the meal and store it in a lunch box. That way, the next day after your workout, all you have to do is pull the meal out of the refrigerator. Depending on what you have prepared, you can eat it cold or reheat it in the microwave.

13. Add hot spices to your meal 

If you like spicy food, don’t avoid them in hot weather. It’s true that after eating something spicy, you immediately get hot. However, capsaicin stimulates sweating. Therefore, spicy food helps the body tolerate heat by promoting the natural cooling mechanism.

14. Avoid certain products – alcohol and caffeine 

Alcohol and caffeine drinking in excess can dehydrate you. Therefore, you should dose these drinks in moderation. Avoid caffeinated drinks in the preceding pre-workout. As for alcohol, it’s best to eliminate it from your life. You’ve probably heard more than once that cold alcohol is ideal for hot days – this is false.

Now you know how you can cool down on very hot days, not just after a workout. Stock up on water, cool snacks, and fan meals, as well as a fan. Prepare well for the coming hot weather.