25 Great Ways to Beat the Heat

When the weather is sweltering, these tips will help you keep cool

Eric Spitznagel,

AARP

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Published May 30, 2025

Older adults are more likely to experience organ damage, a heart attack or stroke, or even die from extreme heat — so do your best to stay cool.

Jared Oriel

We’re going to be experiencing some exceptionally hot weather this summer, according to the National Weather Service’s Climate Prediction Center. In May it predicted “above normal temperatures” for the entire U.S. That’s bad news for everyone, especially older adults — and it’s not just about feeling uncomfortable. Older adults are more likely to experience organ damage, a heart attack or stroke, or even die from extreme heat. And because of climate change, the temperatures are only going to get worse, with the population of older adults globally at risk from chronic extreme heat growing by more than 200 million by 2050, according to a 2024 study published in Nature Communications.

You can’t escape the heat entirely, but you can mitigate the risks associated with it. Here are 25 tricks for cooling down and staying safe when the temperature rises to dangerous levels.

1. Stick to plain water

Although there are plenty of fancy “designer” hydration drinks on the market, your best bet for staying properly hydrated is good old-fashioned H2O. “It’s still the gold standard for maintaining good health, especially as we age,” says Violeta Morris, a registered dietitian nutritionist.

If you expect to be outside in the heat for long periods of time or exerting a lot of energy, you could consider an electrolyte-enhanced beverage like Gatorade, Bodyarmor, Vitaminwater or other similar brands. But a lot of those commercial sports drinks are loaded with sugar and sodium, which won’t do your waistline, blood pressure or blood sugar levels any favors.

A healthier option is to “add a splash of fruit juice, or a few slices of strawberry, orange or cucumber, to your water,” says Melinda Steele, M.D., a double board-certified family medicine and lifestyle medicine physician. It’ll boost the electrolytes and pump up the flavor without the unnecessary additives.

2. Set a hydration reminder

In extreme heat situations, the U.S. Centers for Disease Control and Prevention (CDC) recommends drinking an 8-ounce cup of water every 15 to 30 minutes. That’s easier said than done, so Morris recommends setting a “drink water” reminder on your phone. Plenty of free apps that will do just that, including Waterllama, WaterMinder and Aqualert.

All that extra drinking means extra bathroom visits, of course. “It’s common for older adults to limit fluids while out and about to avoid frequent trips to the bathroom,” says Steele. She recommends scheduling restroom breaks so you can continue prioritizing hydration. “It’s a small adjustment that can make a big difference.”

3. Skip the booze on superhot days

On a hot day, nothing may seem more refreshing than a cold beer or a glass of chilled white wine. But you might want to skip the alcohol, or at least limit it, on oppressively hot days. While booze can “add fluids to our total overall intake, it has some negative side effects like increasing blood pressure and cancer risk,” says Liz Weinandy, lead dietitian at the Ohio State University Wexner Medical Center.

If you do choose to drink, Morris suggests a wine spritzer or a cocktail made with sparkling water, which offers more hydrating benefits. Even then, she recommends “alternating each alcoholic drink with a glass of water to stay better hydrated.”

4. Sip on a hot beverage

It seems counterintuitive, but drinking a hot beverage may have a cooling effect. “The theory is that they add extra body heat, triggering the thermoreceptors to perceive the body as being hotter than it actually is,” says Morris. “This causes the body to sweat more in an effort to cool down. Essentially, by ‘tricking’ the thermoreceptors, the body works harder to reduce the perceived heat, helping you cool off.”

While several studies have confirmed this, Julie Andrews, a chef and registered dietitian nutritionist, says it’s more effective in dry environments. “In a humid environment, it’s less true,” she says. (Research from Canada supports the idea that hot drinks can cool you down but may be less effective in hot, humid conditions.) Steele agrees that it could be beneficial in dry climates, because hot liquids “can trigger sweating, which has a cooling effect.” But for older adults, “this effect is often limited, since we tend to sweat less with age. That means sipping something hot on a sweltering day might not offer much of a cooling benefit.”

Other experts are skeptical. Larry Kenney, a professor of physiology and kinesiology at Pennsylvania State University, considers the hot-drink-on-a-hot-day strategy a complete fallacy. “When was the last time a cup of tea or coffee made you sweat a lot?” he asks. “Why put heat into the body to try to get rid of that same heat?” Your results may vary.

illustration of a person under an umbrella

When outdoors, stick to shady areas if you can, or use an umbrella to block the sun.

Jared Oriel

5. Avoid direct sunlight

Retreating from the sun’s harsh rays isn’t just about protecting your skin, although it’s definitely part of it. “Less exposure to UV radiation helps reduce the risk of heat stress and skin cancer, making shade a key element in any heat-management strategy,” says Ariane Middel, an engineering professor and researcher at Arizona State University who has studied the effects of shading in urban environments. If you’re going to be outside for long periods of time, use a sun-blocking umbrella.

The benefit of shade is that it reduces your direct exposure to solar radiation, “which in turn lowers your body’s heat gain,” Middel explains. Direct sunlight will always feel warmer, by anywhere from 10 to 15 degrees. By standing in the shade, you’re experiencing the actual air temperature.

“There will still be some minor differences because you might be standing over a really hot surface, which increases your heat load through longwave radiation,” says Middel. “But that impact is minor compared to the heat from the sun.”

6. Talk to your doctor about your medications

Some medications can mess with the body’s ability to regulate temperature. For example, beta blockers can “slow the circulation so it takes longer for cooled blood to reach the body’s core,” says Ainsley Hawthorn, a specialist in sensory studies. Anticholinergics like atropine, for slow heart rate, or benztropine, for Parkinson’s disease, can reduce the amount of sweat the body produces.

“Some types of antidepressants affect the function of the hypothalamus, the body’s internal thermostat,” says Hawthorn. “Stimulants, replacement thyroid hormones, and antihistamines can also interfere with temperature regulation.” Anybody taking these medications should take extra precautions on scorching hot days. The CDC recommends consulting your doctor to discuss possibly adjusting your med doses accordingly.

7. Douse yourself in cold water

An icy cold shower or bath may not sound appealing, even if you’re uncomfortably hot, but it’s the best way to reduce your core body temperature quickly and safely. “Plain old cold water is still the most effective cooling method that’s ever been studied on planet Earth,” says Douglas J. Casa, a professor of kinesiology at the University of Connecticut. He’s seen patients suffering from heatstroke experience a dramatic drop in their internal temperature — from 109°F down to 103°F — after less than 20 minutes of soaking in cold water.

How cold, exactly? The Korey Stringer Institute at the University of Connecticut, named for the NFL lineman who died from heatstroke in 2001, recommends between 35°F and 59°F.

It doesn’t have to be a big production. “Even something as simple as soaking your feet in cold water can help you feel cooler,” says Kimberly McMahon, a program manager for the National Weather Service (NWS). Casa adds that if you’ve been working outside all day in the garden, “use the hose to cover your head and back in cold water. Do this for three or four minutes, and you’ll be completely refreshed.”

8. Put some rice in a sock and freeze it

This DIY cold compress is easy to make and much less expensive than store-bought cold compresses. Simply fill a clean sock with uncooked rice, tie it at the end and stick it in the freezer for a few hours.

No, you’re not being pranked. “Rice retains cold temperatures well when placed in the freezer, and unlike water, it doesn’t freeze solid,” says Morris. “This allows it to remain flexible and conform to different body parts, providing consistent and comfortable cooling.” A rice sock also offers a milder cooling effect than traditional ice, which some people find too intense.

9. Apply cold packs strategically

The body has two main ways of cooling itself in hot weather, according to Hawthorn: sweating and vasodilation, which is “the widening of blood vessels near the skin,” she says. “When sweat evaporates, it takes some of the heat from your skin with it. At the same time, expanded blood vessels bring more of your blood close to the skin’s surface to be cooled through this process. That chilled blood then recirculates through your body’s core, cooling you down.”

To encourage vasodilation, focus on cooling your pulse points, which are basically spots on your body where you can easily feel your pulse: the neck, wrists, temples, armpits or groin, “where large blood vessels come close to the surface of the skin,” says Hawthorn.

Apply a cold cloth, ice pack or even a bag of frozen vegetables directly to any of those pulse points. If you choose something frozen, “make sure to wrap it in a cloth or towel to avoid an ice burn,” says Hawthorn. “Placing ice directly on your skin can cause tissue damage.”

illustration of a mouth eating a chili pepper

Eating a chile pepper can trigger heat receptors in your skin, tricking your nervous system into responding with perspiration — and cooling you down in the process.

Jared Oriel

10. Set your mouth on fire

The last thing you probably want in your mouth on a hot day is a chile pepper. But that might be exactly what your body needs to cool down. “Chile peppers contain capsaicin, a natural compound that activates the body’s heat sensors,” says Morris. “This can help with thermoregulation by allowing individuals to sense the spiciness of food, detect changes in external temperature, and maintain a stable core body temperature.”

Capsaicin doesn’t necessarily make you hotter; it just triggers the heat receptors in your skin, tricking your nervous system into responding with all its cooling mechanisms, such as perspiration. However, too much sweat could cause you to dehydrate. “If you do decide to eat something spicy on a hot day, just be sure to still consume adequate fluids,” says Andrews.

11. Make a cucumber salad

Many fruits and vegetables aren’t just good for heart and brain health — they’re also extremely hydrating. “Cucumbers and iceberg lettuce contain about 96 percent water, followed by zucchini and tomatoes at 94 percent, celery at 95 percent, watermelon at 92 percent, strawberries at 91 percent, and plain Greek yogurt around 85 percent,” says Morris. You can’t go wrong with a cucumber salad, not only for its hydrating properties but also because cucumbers are low in calories — 8 calories per half-cup (52-gram) serving — compared to other water-rich veggies.

You may have heard that some fruits, like mangoes, can actually increase body temperature. Andrews says they’re unlikely to heat you up significantly “unless you’re eating mangoes in excess.” But even then, soaking mangoes in water can help reduce the fruit’s thermogenic properties.

12. Enjoy a big bowl of soup

Most people think of soup as a winter food, something to warm us up during frigid temperatures. But it’s actually a perfect meal for summer, especially when it’s loaded with water-dense vegetables like celery, tomatoes and zucchini.

The only problem, says Weinandy, is that soups “are usually very high in sodium.” She recommends paying close attention to the labels, especially if you’re buying canned soups. A serving of Campbell’s Condensed Chicken Noodle Soup, for instance, has a staggering 890 mg of sodium. Opt for healthier options like Campbell’s Low Sodium Vegetable Soup (105 mg of sodium), Progresso Light Savory Vegetable Barley (530 mg) or Amy’s Organic Light in Sodium Lentil soup (270 mg).

13. Avoid the “meat sweats”

Protein requires more energy to digest than many other foods, and burning that extra energy can raise your body’s temperature. A 2020 study from the Yale School of Medicine notes that the human body can heat up mere minutes after eating a meal, especially a protein-rich one. The colloquial term “meat sweats” is actually based in truth — eating meat really can make you sweat.

That doesn’t mean you should cut meat and other protein-rich foods like eggs, beans and nuts out of your diet entirely during hot weather. Getting enough protein is vital, especially as we age. To be sure your diet includes the right amounts of protein and fat, Hawthorn says “it may help to eat smaller portions of those foods throughout the day instead of all at once at big meals.”

14. Set your ceiling fan blades in the right direction

A ceiling fan won’t do much to cool you down if the fan blades aren’t set to create a downdraft. “Your ceiling fan should spin counterclockwise,” says Bonnie Schneider, a New York–based meteorologist and author of Taking the Heat: How Climate Change Is Affecting Your Mind, Body, and Spirit and What You Can Do About It. “That direction pushes air down and creates a breeze.” But that downward flow of air isn’t actually cooling the room; it’s just helping to evaporate the sweat from your skin, which makes you feel more comfortable. The temperature may not change significantly, but your body will believe it’s up to 4 degrees cooler.

illustration of someone sleeping with socks on

When you wear socks to bed, your core body temperature rises, causing blood vessels to dilate to disperse heat and cool your body down.

Jared Oriel

15. Sleep with your socks on

Studies have shown that extreme heat can make getting a good night's sleep almost impossible. A majority of adults (57 percent) claim that they’re too hot to sleep at least occasionally, according to a 2023 Gallup poll. Your instinct may be to wear as little as possible in bed during such nights. But you should definitely leave your socks on. No, seriously.

Once again, it’s all about vasodilation. “When we wear socks, our core body temperature rises,” says Indira Gurubhagavatula, M.D., a professor of medicine at the Perelman School of Medicine at the University of Pennsylvania. “Blood vessels near the skin surface then dilate to disperse heat and cool the body down. The falling core body temperature serves as a signal to the brain to initiate sleep.”

16. Turn off that ceiling fan if you’re not in the room

If a ceiling fan cools only you and not the room, it doesn’t make much sense to leave it running all day. “A fan doesn’t cool air in the way an air conditioner does,” says Middel. “It only makes a difference by augmenting the body’s cooling mechanism. The moving air from a fan helps disrupt the layer of still, hot air that clings to your skin.” If you don’t plan on spending much time in a room, make sure its ceiling fan is turned off when you do leave it.

17. Skip the fan if the air isn’t humid

A fan is only as effective as the humidity in the air. University of Sydney researchers found in 2019 that electric fans are far more effective at cooling in hot, humid conditions compared with hot, dry conditions. Why? Fans increase the rate of evaporation on your skin, but in hot and dry conditions, when you’re not sweating as much, there isn’t anything to evaporate, so the fan is just blowing warm air directly at you.

In a dry heat, fans can actually increase heat stress on the body, raising your heart rate and core temperature. “It’s not beneficial and can actually be harmful,” says Gregory Wellenius, director of the Center for Climate and Health at Boston University. “Newer guidelines [from the Environmental Protection Agency] suggest that most older adults may safely use a fan when temperatures are below about 95°F, as long as they remain appropriately hydrated.”

18. Know when to use a misting fan

A misting fan, which sprays a mist of water into the air to create a cooling effect, might seem like the perfect solution on a hot day. But it isn’t long-lasting and can pose some safety issues. First, that extra moisture can collect on floors, creating a slipping hazard. “It’s something to be especially mindful of for older adults,” says Schneider.

There’s a good reason why misting fans are mostly used in outdoor restaurants or shopping centers in arid places. “Misting fans work best in low-humidity environments, where the fine spray can evaporate quickly, creating a cool breeze,” Schneider explains.

But they should never be used indoors, as they could increase the risk of mold or bacteria forming. All fans, and misting fans in particular, should be cleaned regularly, says Schneider.

19. Go low

If you paid attention in high school physics class, you may remember that heat rises and cold settles. That’s because warm air is less dense, so it rises, while cooler, heavier air sinks. You can see the principle at work in your own home. “The upper levels and floors of buildings are often quite a bit hotter than the lower floors,” says Wellenius. During especially hot evenings, sleeping on the lowest floor of your home, like a basement or ground floor, may be more comfortable.

Middel adds that the extent to which you experience a temperature difference depends on your home’s design, insulation and ventilation. “If your home has effective air circulation, the difference might be minimal,” she says. “But if you’re looking for relief during peak heat, spending time in a cooler basement or on a lower floor can be beneficial, provided it’s well ventilated.”

illustration of sunglasses, socks, pants, baseball cap, sunscreen

Wearing white or light-colored clothing on hot days reflects more sunlight than dark-colored clothing, keeping you cooler.

Jared Oriel

20. Color-coordinate for the heat

Wearing white or lighter-colored clothing on hot days isn’t just a fashion statement. “It reflects more sunlight and energy than dark-colored clothing,” says McMahon. “Dark colors absorb the sun’s radiation and convert it into heat, causing you to feel warmer than if you were wearing white or light shades.”

In the summer of 2023, the NWS in Kansas City conducted an informal study measuring how much heat was absorbed by five different-colored shirts — white, blue, maroon, light gray, and dark gray — during a heat index of 104 degrees. The dark gray and maroon shirts topped 150 degrees within the first hour: nearly 50 degrees warmer than the white shirt, and more than 20 degrees warmer than the blue shirt.

21. Wear lightweight, breathable clothing

The key word when picking an outfit for a warm day is “breezy.” Look for loose-fitting and breathable fabrics. “Natural fibers like cotton or linen are excellent choices,” says Middel. Above all, make sure your clothing isn’t too binding. “Our bodies cool down by sweating and allowing that sweat to evaporate from our skin, and the type of clothing you wear can impact this process,” says McMahon. “If your clothes are too tight or made from non-breathable fabrics, sweat gets trapped and doesn’t evaporate properly, making it harder for your body to cool off.”

22. Make smoothie prep a (cool) breeze

Smoothies are a delicious, nutritious treat for a hot summer’s day. To enjoy them anytime, Steele recommends prepping smoothie ingredient packs ahead of time. “Just portion out frozen fruit, bananas and greens into small freezer bags or containers,” she says. “When you’re ready, add your liquid and blend. It’s a quick, easy way to enjoy fresh-tasting smoothies anytime.”

23. Find alternatives for your biggest heat-generating appliances

When the weather is intolerably hot, limit your use of appliances that generate heat, such as stoves, ovens, dishwashers and clothes dryers. “Try to cook earlier in the day,” says Schneider. “Skip the heated dry cycle on your dishwasher, and let dishes air-dry. Same goes for laundry — run your dryer early, or let clothes air-dry when you can on the hottest days.”

Whenever possible, look for alternatives to heat-generating appliances “like microwaves or outdoor grilling for cooking,” says Middel.

24. Get the right sheets

Some people swear by freezing their sheets and pillowcases, but Middel says doing so provides only a temporary sensation of coolness. “Its overall effectiveness is limited,” she says. “Once you get into bed, your body heat — and the room’s ambient temperature — will quickly neutralize that effect.” What’s more, condensation could become an issue as the fabric warms up. As Schneider puts it, “Once those cold sheets hit the warm, humid air, they’ll get damp fast. You’ll wind up with a bed that’s clammy and not comfy.” Instead, both recommend investing in breathable, lightweight sheets like linen or percale cotton.

25. Visit your local library

Even if you have air-conditioning, staying at home on a hot day can feel like being in a prison cell. So why not get out and explore? “Libraries are a great option,” says Schneider. “They’re cool, quiet and free.” And they’re filled with books to keep you entertained on a lazy summer afternoon. Reading a novel that’s set in a chilly climate, like The Call of the Wild or Doctor Zhivago, can be a form of self-hypnosis, tricking your brain into remembering what it feels like to be cold.

Libraries are also one of many public buildings often designated as cooling centers during extreme heat. To find the one nearest you, call 2-1-1, text your ZIP code to TXT211 (898211), or visit the 2-1-1 website and enter your ZIP code. If there’s nothing in your area, “even a trip to the mall or a large store can offer a break from the heat,” says Schneider.

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