When the heat builds, staying cool in the heat becomes a real challenge. Knowing how to stay cool in the heat can protect your health, improve focus, and make outdoor activities safer.
High temperatures put stress on the body and can lead to heat exhaustion. These 10 practical, science-backed strategies show how to stay cool in hot weather and stay safe in extreme heat, whether you’re working, exercising, or relaxing outdoors.
Stay ahead of dangerous heat with real-time warnings from the HeatAlert app by Tempest. It’s designed to help you act before conditions become unsafe.
Cool Your Body Down Before Going Outside
Lowering your core temperature before exposure can delay the effects of heat stress. Pre-cooling gives your body a buffer against rising heat.
Take a cold shower, rest in a cool space, or use ice packs on your neck or wrists for 10 to 15 minutes. These techniques circulate cooler blood and ease your body into the heat. It’s one of the simplest ways to stay cool on a hot day before stepping outside.
Drink Water With Salt And Minerals
Sweating causes your body to lose water and essential electrolytes like sodium and potassium. Replacing both is critical to prevent cramps, dizziness, and fatigue.
Make a simple mix using a quart of cool water, a pinch of salt, citrus juice, and a spoonful of sugar. Store-bought electrolyte drinks or powders also work well. Staying hydrated with minerals is one of the best ways to stay cool outside, especially during physical activity and outdoor hobbies.
Understand how conditions affect sweat and hydration with our guides to dry heat vs. humid heat and what dew point really means.
Wear Damp Clothes To Stay Cooler
Damp clothing cools the body through evaporation, helping to stay cool in hot weather naturally. This method works especially well in dry climates.
Use breathable fabrics like cotton or moisture-wicking synthetics. Re-wet shirts, brimmed hats, or towels as needed. Avoid over-soaking to prevent discomfort. It’s a reliable, low-tech option for beating the heat while staying active.
Check Heat And Humidity Before Doing Activities Outside
High humidity reduces the body’s ability to cool through sweat. This is why how to stay cool in humid weather can look very different than in dry heat.
Monitor both heat and humidity levels with the Tempest Weather System or the HeatAlert app. These tools help you avoid peak heat hours and plan around the most dangerous times of day.
Learn how heat index values are calculated in our guide to what “feels like” temperature really means.
Use A Fan With Open Windows Or Mist
Cross-ventilation with fans can replace hot indoor air with cooler outdoor air. Early mornings and evenings offer the best opportunity for this technique.
Add a light mist to your skin or clothing to speed evaporation and cooling. This combo is a top trick to stay cool in hot weather, especially where humidity is low. It’s one of the easiest ways to keep cool in hot weather indoors without relying on air conditioning.
Sleep With A Cool Pillow
This may be the best way to stay cool in the heat at night. Your body cools naturally during sleep, but high temps interfere with that process. A cooling pillow or gel case helps keep head and neck temperatures down, promoting deeper rest.
No specialty pillow? Chill a breathable pillowcase or insert in the fridge for 30 minutes. Even a cold washcloth works. These things to keep you cool while working in the heat at night help you recover and rest more comfortably.
See how nighttime comfort is affected by indoor climate in our blog on recommended thermostat settings.
Drink Really Cold Water Or Ice Slushies
Ingesting cold fluids cools the body faster than room-temperature drinks. Icy drinks bring internal relief and help regulate core temperature.
Sip slowly to avoid cramps. During activity, aim for 6 to 12 ounces every 20 minutes. Ice slushies made with fruit and electrolytes are effective and refreshing. It’s one of the best ways how to stay cool in warm weather, especially when combined with shade or airflow.
Put Something Cold On Your Neck Or Wrists
Pulse points like the neck, wrists, and inner elbows are ideal for rapid cooling. Applying cold to these areas cools the blood and lowers body temperature quickly.
Use a chilled towel, gel pack, or water bottle for 5 to 10 minutes. Always wrap cold items to prevent skin irritation. This is one of the easiest tips for staying cool in the heat, especially during short breaks outside.
Know your limits outdoors with our tips on how hot is too hot to be outside and how to prepare for severe weather.
Wear Light Clothes That Dry Fast And Block Sun
What you wear has a major impact when it comes to how to keep cool in the heat. Breathable, quick-drying fabrics wick sweat and allow airflow, helping you stay dry and cool.
Choose UV-reflective or light-colored clothing made from polyester, nylon, bamboo, or merino wool. Loose fits prevent heat buildup and support comfort during sun exposure. This is one of the most effective ways to stay cool in summer while reducing sun stress.
Go Outside When It’s Cooler In The Morning Or Evening
Avoid the hottest part of the day, usually between 10 a.m. and 4 p.m. Early morning and late evening bring cooler temperatures and less sun intensity.
Shift routines like yard work, exercise, or dog walks to cooler hours. This small change is one of the best ways how to beat summer heat naturally and limit exposure to dangerous conditions.
Get Accurate Heat Warnings With The HeatAlert App
How to stay cool in extreme heat begins with planning. From hydration to clothing, these ways to beat the heat help reduce stress on your body and improve comfort during hot or humid days.
To make these efforts even more effective, use the HeatAlert app by Tempest. It delivers real-time, personalized alerts when local heat and humidity levels reach dangerous thresholds, helping you act before symptoms start. When paired with the Tempest Weather System, you get hyper-local weather insights for smarter planning all summer long.