If you only have access to a fan, try dampening your skin with cool water as you sit by the fan. The water on your skin will feel nice and cool you down as it evaporates.
If your fanning motions are too fast, they’ll get your blood pumping and make you hotter. Gentle motions can help the sweat on your skin evaporate, which helps lower your temperature. Dampening your skin with cool water while fanning yourself is also helpful.
If it helps, put on some relaxing music or recordings of soothing nature sounds, like crashing waves or humpback whale songs. You could also give meditation a try. You can find guided meditations for relaxation on YouTube and other services. Relaxation techniques can help you cool off if you’re experiencing hot flashes.
Add ice or refill the basin with cold water when it starts to get warm.
If you don’t have access to a tub, try using a damp sponge, washcloth, or sheet. Having a fan blowing on you while you bathe or sponge yourself can also be effective.
Drink cool water instead of very cold water. If it’s too cold, it can cause stomach cramps or headaches. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Staying hydrated is essential, so avoid soda and other sugary drinks, alcohol, and caffeine. Consuming these can increase your body temperature and dehydrate you. [7] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Avoid high-sugar sports or energy drinks, which can contain caffeine. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source A sports drink that is also an energy drink can increase heat production in your body. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Keep in mind you still need to stay hydrated. Chewing a small amount of ice won’t hydrate you as much as a full glass of water.
Foods that contain lots of water are easier to digest. Easy digestion burns less energy and produces less heat.
Other foods to avoid when you’re hot include red meat, nuts, and brown rice.
If you feel dizzy or confused, ask someone to call for help while you rest. If someone else is feeling overheated, walk them over to a place where they can relax.
If you’re helping someone who’s experiencing heat exhaustion or a possible heat stroke, help them move to a cool location. They may be disoriented.
If you’re outdoors, a hose or body of water might be your best option.
You’re probably going to be okay, but it’s best to be safe.
Seizures Loss of consciousness Confusion Stiff neck Trouble breathing Severe pain
Confusion or agitation Nausea and vomiting Rapid breathing Racing heart rate Changes in sweating Faintness Muscle cramps Being unable to drink Fever above 104 °F (40 °C)
