Grabe na ang init! The heat index has already soared above 40°C in many areas. Some schools have even canceled classes due to heat stroke and dehydration concerns. With summer in full swing, beat the heat and stay cool with simple habits you can practice with the fam.

In this heat, don’t wait until you’re thirsty or experiencing early signs of dehydration (headaches, fatigue, stomachaches, or a bad mood) before reaching for a drink. Keep taking fluids in any way throughout the day.

1. Infuse your water with fresh mint, cucumber rounds, lemon slices, or a fruity tea bag.
2. Make flavored ice cubes from natural fruit juices like buko, calamansi, and watermelon.
3. “Eat” your fluids through frozen treats like popsicles, sherbets, froyos, or slushies. On a diet? Freeze cherry tomatoes, grapes, or pineapple chunks for a cold, low-calorie snack.
4. Track your water consumption with an app like WaterMinder or Aqualert or a water bottle with measurements. You can also set your phone alarm to remind you to refill your bottle.

Running your aircon full blast 24/7 is expensive and harmful to the environment (we’re already feeling the effects of global warming!). Learn how to beat the heat while protecting your budget and the planet with these tips.

1. Hang damp towels on chairs or spritz curtains with ice-cold water to lower room temperature.
2. Place a bowl of ice cubes in front of the fan to cool the air.
3. Switch to LED lightbulbs, which generate less heat and consume less electricity.
4. Use blackout curtains to keep light and heat out of the room.
5. Create cross ventilation with fans. Place a fan in a window with the blades facing outward to expel hot air. Then, position another fan in a different opening with the blades facing inward to draw in cooler air.
6. Invest in a dehumidifier to feel more comfortable even when temperatures spike.
7. Set ceiling fans to spin counterclockwise to push air down and create a breeze.

Quickly lower your body temperature during the hottest hours of the day with these simple strategies.

1. Spritz your face and body with water. Pro tip: store your facial mist bottle in the refrigerator between uses, so it becomes extra cool and refreshing.
2. Wrap an ice cube in a towel and apply it to the wrist, neck, chest, and temples. These areas have veins close to the surface, so cooling them helps lower your body temperature quickly.
3. Prepare a rice compress. Fill a clean sock with rice, tie with string, and freeze for two hours. Use this anytime during the day–or even at night (try sliding it under the sheets or pillow!). Rice can stay cold for long periods because it’s dense and starchy.

What you wear can also impact your body temperature. So, fill your closet with comfortable clothes for easy movement this season.

1. Look for breathable materials like cotton, linen, or chambray that wick away sweat and allow air to circulate. Avoid synthetic fabrics, like polyester and nylon, that trap heat.
2. Pick loose and flowy silhouettes like wide-leg pants and oversized tops.
3. Choose light colors like white or pastels, which reflect heat.
4. Wear sandals or other open-toed shoes. When the sweat on your feet evaporates, it cools the skin and blood in your feet. As the blood circulates, the rest of the body cools down, too.

Using the oven and stove can raise the temperature indoors, making the house feel even warmer. Here’s how to prepare your meals without breaking a sweat.

1. Prepare and freeze food in big batches, so you don’t have to cook during the hottest times of the day.
2. Use small, versatile appliances that emit less heat. Try baking in an air fryer instead of an oven or making one-pot meals with your rice cooker.
3. Consider no-cook meals. Whip up a hearty salad or build a sandwich! Many common salad and sandwich ingredients, like lettuce, carrots, and cabbage, have high water content, helping you stay hydrated.

Avoid going to the playground during the hottest time of the day: 10 a.m. to 3 p.m. Instead, take your pick from these kid-approved indoor activities.

1. Enjoy a family movie date. Good news: Globe postpaid subscribers can get Prime Video for just ₱149 monthly. You can also sign up for Netflix, Viu, and Da Vinci Kids. With so many viewing choices, you won’t be bored even if you’re indoors.
2. Cool off with water activities. Play with water guns or spray bottles or fill balloons with water and hang them on a clothesline for an instant water piñata.
3. Try ice cube painting. Fill a large ice cube tray or several cups with water. Stir in food coloring and insert a small popsicle stick into each. Freeze and then use it to paint on watercolor paper or cardboard.

Make sure everyone in your household, including caregivers, understands the dangers and symptoms of heat stroke.

• What to watch out for: Symptoms include dizziness, headaches, intense thirst, anxiousness, or painful muscular spasms in the leg, arms, or abdomen.
• What to do: Move the person to a cool place and measure their body temperature. Provide fluids or oral rehydration solutions containing electrolytes. Place cold packs on the forehead, neck, armpits, and groin, and spray the skin with water. Ask the person to lie down on their side to promote blood flow to the heart.
• When to ask for help: Seek immediate medical attention if cramps last more than an hour, if the skin is hot and dry, or if signs of delirium are present.