Our company has a Green Division and this what they produced recently: Cooling yourself 1. Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors. 2. If you're wearing a cap or hat, remove it and pour a bit of ice cold water into the hat, then quickly invert it and place on your head. 3. If you don't have air-conditioning, arrange to spend at least parts of the day in a shopping mall, public library, movie theatre, or other public space that is cool. 4. If the heat is intolerable, stay indoors when you can and avoid activities in direct sunlight or on hot asphalt surfaces. Pay special attention to the elderly, infants, and anyone with a chronic illness, as they may dehydrate easily and be more susceptible to heat-related illnesses. 5. Pour cold water over your feet, or dip them in cold water. The colder the water, the faster it will cool you. 6. Keep the back of your neck and head cool. 7. If you have long hair, wear it up and off your face and body. If you have short hair, consider keeping it very short to minimize the insulating effects of hair. 8. Rest is an important way of coping with too much heat. Don't deny yourself the opportunity to rest when you feel fatigued during warm weather. In high heat, consider moving slowly to prevent overheating. 9. Run your wrists under a cold tap for five seconds each every couple of hours. Because a main vein passes through this area, it helps cool the blood. 10. Take a tepid bath or shower just below body temperature, especially before bedtime. Although a cold shower might sound more tempting, your body generates heat afterwards to compensate for the heat loss. 11. If you have a basement, use it during the hottest hours of the day when the sun is highest. Basements are usually 10-15 degrees cooler than the upstairs part of the house. 12. The night before you go out for the day in the sun, roll up some damp face washers and pop them in the freezer. Take them with you in a plastic bag. Then, when you start to feel hot, unwrap them and place them over your face. 13. Sit back, close your eyes and picture snow. Research has shown that the body reacts to these daydreams, reducing its overall temperature. Food 14. Instead of hot foods, try lighter summer fare including frequent small meals or snacks containing cold fruit or low fat dairy products. As an added benefit, you won't have to cook next to a hot stove. 15. Eat to stay cool. Food can keep you cool provided you make the right choices. Prefer salads, fresh raw food, vegetables and fruit. Avoid eating meat and protein-heavy foods during the heat of the day because these can increase metabolic heat production, which can add to loss of water. 16. Avoid eating junk food––it lacks healthy nutrients, is often hot and greasy and won't give you the energy needed to cope with the heat. If you must eat junk food, keep it for the cooler hours of the day or year. 17. Find foods that don't need cooking, so that you don't have to turn on the stove. This might be a good time to experiment with some raw or paleo food choices––check out recipes online, in a good book or from your local library. 18. Cold soups are great in warm weather. If you haven't tried them yet, hot weather is the excuse you need! 19. Have an afternoon of making and eating your own frozen treats, including ice cream, ice blocks, slushies, frozen fruit, etc. Invite friends around to make it a party event. 20. Eat small meals and eat more often. The larger the meal, the more metabolic heat your body creates breaking down the food. 21. Eat spicy food. Although this may be the last thing you fancy in hot weather, curries and chillies can stimulate heat receptors in the mouth, enhance circulation and cause sweating, which cools the body down. 22. When it gets cooler in the evenings, cooking in the backyard or at the BBQ at the local park can be a lot nicer than cooking in a sweaty kitchen. Pull out the bean bag, garden furniture and mozzie coil and make your outdoor space a nice place to hang out. Drinks 23. Avoid soft drinks, caffeine and alcohol as these will promote dehydration. Better choices are mineral water or low-sugar fizzy drinks. 24. Be sure to keep an eye on children's water intake and give them plenty of water during hot weather. 25. Stay hydrated. Water is essential for keeping your cool during hot weather. Water keeps your body cool and should be drunk even if you don't feel thirsty. It's okay to also drink commercial waters (such as Vitamin Water) or energy drinks such as Powerade or Gatorade but they're usually not necessary unless you're deliberately replenishing lost vitamins/electrolytes or energy following a sporting activity. 26. Purchase a durable water bottle or water pack that you can tote everywhere and refill at any safe water tap. The best way to check your hydration level is to measure your urination frequency and colour - if you haven't gone in a while, you need to drink more water and if the color is dark, you need more water. 27. Freeze a bottle of water to carry around with you. It'll be solid when you leave the house but the heat will start melting it from the moment you take it out of the freezer and you'll benefit from the continuously chilled slowly thawing water. Wrap in towelling or similar to prevent water condensation affecting other items in your bag. 28. Drink chrysanthemum tea. Practitioners say chrysanthemum is a cooling herb which clears the head. Clothing 29. Wear loose-fitting clothing, preferably of a light colour as this will reflect the heat and sunlight better. 30. Cotton clothing absorbs perspiration and its evaporation causes you to feel cooler. Avoid synthetics, although some synthetic clothes are specifically made to reduce heat (check the labels). 31. Wear footwear that breathes. Thongs are great for some activities, but more strenuous activities require arch support, durability, and comfort. Sport sneakers are great, but be sure you have worn them beforehand, so they won't rub your feet and give you blisters. Remember to wear socks, preferably ones that wick away moisture to help keep you cool and comfortable. If you're going to the beach or pool, wear water shoes to protect your feet from the heat of beach sand and from sharp items in the water. For urban wear, sandals and thongs are generally ideal for keeping your feet cool. 32. Dress simply. Shorts and short sleeved shirts are good choices, although a lightweight long sleeved shirt and pants are preferable if you're hiking or working outdoors for any length of time, as this provides more protection against the UV rays. 33. Don't forget your head. Wear a wide-brimmed hat, as this helps to keep you cooler by providing shade. However, in extreme heat, a hat will retain heat. Try using a bandanna folded into a triangle and wrapped over your head - this actually wicks sweat away from your head, spreads it over a large area where it evaporates and reduces your scalp temperature. And always add sunglasses. 34. Wear less accessories during hotter weather. Metallic accessories can heat up considerably and less is always best when it comes to keeping cool. 35. If you're worried about body odour, you might want to skip camisoles and tank tops, as these can make body odour more noticeable. 36. Be careful if you decide to go barefoot. Many artificial pavements become unbearably hot during warm weather and can scald your feet. Also watch out for sharp objects and doggy-do when going barefoot in places such as parks and the beach. Exercise and Travel 37. Alter your pattern of outdoor exercise to take advantage of cooler times (early morning or late evening). If you can't change the time of your workout, scale it down by doing fewer minutes, walking instead or running, or decreasing your level of exertion. 38. Stay out of the sun while it's at its hottest. This common-sense approach isn't always easy to adhere to when summer fun beckons, so it bears repeating. Avoid exercising, travelling, sitting and walking about in the midday sun as much as possible. It's best to limit your sun exposure between the hours of 10 a.m. and 4 p.m. each day during warmer months. When you are outside during these times, limit your exposure to heat by retreating to shade as much as possible and not exerting yourself. 39. Plan ahead. Whatever you're doing outdoors, having a plan will help cut down on unnecessary activity in the heat. For example, if you're hiking, study the map at the beginning of the day and calculate the best route, especially one that makes the most of shade where possible. 40. If you have to travel a lot during hot days in your vehicle, plan ahead by having your vehicle inspected and ensuring that your air-conditioning is in working order; also, keep a plentiful water supply on board for constant re-hydration. 41. Swimming is a great way to stay cool but don't stay in sun-exposed water for too long when it's between 10 a.m. and 4 p.m. 42. Allow yourself time to acclimatise if traveling. Travellers often make the mistake of trying to maintain normal levels of activity when arriving in a country warmer than the one they've left. This is a mistake that can result in harm. Rather than pushing yourself, give yourself time to acclimatise to the new warmer environment, which means minimising physical activity until the heat feels more tolerable. This will usually take a few days, so plan a restful period at the commencement of a holiday in a warmer place. Once you feel more comfortable in the heat, gradually build up your physical activities until you're back to your normal level. 43. Turn on the sprinklers, gather your friends and run through them for a time. 44. Increase the fun by making water balloons and throwing these at each other. The aim is to get hit in order to cool down, so remind everyone to stay in the spirit of cooling down instead of trying to dodge them. 45. Have a pool party. Cover the pool with a shade cover if it doesn't already have one and spend time partying by, and preferably in, the pool. Have plenty of cool and refreshing chilled mocktails and other cold non-alcoholic choices for everyone to enjoy. No pool? Get a kiddy pool and fill it up and paddle in it under shade. Sunscreen 46. Reapply sunscreen according to package directions. Always apply 20 to 30 minutes before heading out into the sun. Sunscreen should have an SPF factor of at least 15+ but not higher than 50+. Remind children to reapply, as they can easily forget. 47. While sunscreen and sunglasses don't necessarily have a cooling effect, their protective effect is vital during warmer weather. As well as being painful and damaging, sunburn reduces your ability to release heat from your body and causes you to lose body fluids. Lotions, Cosmetics and Medicinal Aids 48. Women should replace their usual body moisturiser with a cooling aloe vera after sun product to use morning and night. This will help lower your skin temperature. 49. Try storing lotions or cosmetic toners in the refrigerator to use on hot, overtired feet. 50. Don't wear perfume in the sun as it can attract insects. 51. Wear deodorant when it's warm. This will keep you smelling good and feeling good. However, antiperspirant deodorant will make you sweat less (sweat will help you cool down). 52. Consider wearing less make-up. Too much make-up can impede sweating and make you feel hotter, especially around your facial area. A little matte powder for oil control may be suitable. 53. Get Liquid Ice. This re-useable ice wrap is perfect for cooling hot skin. The cloth, pre-soaked in the Liquid Ice solution, cools instantly when removed from the packet without need for refrigeration. 54. Get some Mentholatum Migraine Ice patches. These soft gel patches - designed to soothe headaches - come into their own during heatwaves as they instantly reduce skin temperature when applied. They can be found in chemists. 55. Try a Native American herbal remedy called Black Cohosh which has been clinically proven to relieve hot flushes and night sweats in menopausal women. Recent research suggests it works on the hypothalamus, where it may help regulate body temperature. Cooling your home 56. Just cool the room you’re in and you’ll save lots of energy, and give your cooler a chance to work properly. Instead of trying to cool a bigger area than it’s capable of, shut the doors to this room and seal the gaps so your nice cool air doesn’t sneak out under the door. Weather strips are a cheap and easy way to do this, and will also keep the heat in when you want it, in winter. 57. Insulation doesn’t just keep your house warm in winter; it also keeps it cool in summer, particularly if you combine bulk insulation (big batts) with foil insulation (thin sheets). Ceiling insulation can cut your energy use by 45%, which means it pays for itself in reduced energy bills. 58. Paint your roof and walls a light colour! This will keep your house cooler, by reflecting heat (but you might want to check with your council — some have rules around roof colour). 59. Outdoor paving can store heat, making your house cool down slower in the evenings. You could replace it with plants, or a drought tolerant lawn, or simply try to shade it. 60. Keep the house closed tight during the day to keep out unwanted heat and humidity. Then ventilate at night either naturally or with fans. 61. At night, provided the outside temperature is 25oC or lower, you can help to cool your house much more quickly by opening all windows, then locating a fan on the downwind side of the house facing out. This pushes hot air out of the downwind side of the house and draws in cooler air from the upwind side. All interior doors should remain open during the process. 62. The standard human comfort range for light clothing in summer is 25-26oC. A slow-turning ceiling-mounted fan can extend the comfort range to 28oC, 63. Plant shade trees, preferably deciduous, on the northern and western sides of the house. These will reduce the amount of solar radiation reaching the house in summer but will still allow the winter sun to warm the house. 64. An incandescent bulb is a "little heater," radiating 90% of its energy as heat. Replace them with energy star-qualified compact fluorescent bulbs, which emit 75% less heat. 65. Dishwashers, televisions, computers, and other appliances generate heat, so whenever possible limit their use, and switch electronics like computers to sleep mode. Cooling your windows 66. Shade north and west facing windows with awnings, deciduous trees, or pergolas with deciduous vines. 67. Put a reflective film on the glass. There are some available that are removable, which means that the winter sun is still able to come through. 68. Thick curtains with block-out backing, or solid blinds (not Venetians) will reduce the amount of heat coming into the building. 69. If there are rooms that are not being used, close the door to those rooms. This will reduce the area that the air conditioner has to cool. 70. Install white window shades or mini-blinds. Mini-blinds can reduce solar heat gain by 40-50 percent. 71. Hang tightly woven screens or bamboo shades outside the window during the summer to stop 60 to 80 percent of the sun’s heat from getting to the windows. 72. Consider exotic infills in your windows, a new technology that fills the space between panes with krypton or argon, gases that have lower conductivity than air, and which boost R-values. 73. If you’re buying new windows, go for ones that open wide, so that lots of cool air can enter the house quickly. Also avoid aluminium frames, because heat passes through them easily. Air Conditioners and Fans 74. If you’ve got an air conditioner, keep the outdoor part of it shaded (e.g. with plants). 75. If you’re thinking of buying an air conditioner, think about ceiling fans and good insulation first. Then make sure you get one with a high star rating for energy efficiency, and one that is the right size for the area you will be cooling. 76. If you have an older central air conditioner, consider replacing the outdoor compressor with a modern, high-efficiency unit. Make sure that it is properly matched to the indoor unit. 77. If buying a new air conditioner, be sure that it is properly sized. Get assistance from an energy auditor or air conditioning contractor. 78. Try not to use a dehumidifier at the same time your air conditioner is operating. The dehumidifier will increase the cooling load and force the air conditioner to work harder. 79. Maintain your air conditioner properly to maximise efficiency. 80. Clean your air conditioner’s air filter every month during hot weather. Normal dust build-up can reduce air flow by 1% per week. 81. Turn off your air conditioner when you leave for more than an hour. 82. Whether hand-held or electric, fans can keep you cool by continuously circulating air. Paper or battery-operated fans can be used almost anywhere–at work, at home or on-the-go. In your home and office space, locate fans in rooms where you are working or resting to keep the air circulating freely and to reduce the mugginess of heat. 83. Try making your own "swamp cooler". This can be done by simply placing a bowl of chilled water in front of a fan and letting the fan air blow over it. Other methods include wetting a large piece of fabric, such as a towel or sheet, and hanging it in front of a fan (taking care to angle it so that it cannot catch in the fan) and let the air blow through the wet material. 84. Fans tend not to be useful when temperatures hit the high 30s (Celsius), although a swamp cooler arrangement might still work. 85. Instead of turning on the air conditioner as soon as it gets warm, turn on a fan. Then, if it becomes too hot for the fan, try the fan and air conditioner together to help move the air around the room. Fans cost virtually nothing to run, while air conditioners can use lots of electricity. Evaporative coolers are more energy efficient than refrigerated air conditioning but they use a lot of water – as much as 60litres/hour for ducted systems. 86. Hot weather can make you want to set the cooling all the way down to 21°C but cooling to just 26° should keep your home comfortable and save you money — setting your thermostat just 1° cooler can increase your cooling bill by 15%. Sleeping Comfortably 87. Sleep on a feather or down pillow with a cotton pillowcase. Synthetic pillows will retain heat. 88. Ditch your doona and sleep under a sheet instead. Even better, put your sheets in a plastic bag and stick them in the fridge a couple of hours before going to bed. As we fall asleep our body temperature lowers, which is why it's difficult to sleep in hot weather. Cold sheets straight from the fridge should help you sleep better. 89. Keep cool with cotton sheets and loose-fitting pyjamas. Cotton is a breathable fibre that lets air circulate, so your body heat can dissipate to the surface and sweat can evaporate. 90. Open the bedroom window as early as possible (before 9am is best) in summer to let in the cool morning air. Leave for 15-30 minutes to cool the room down, then close and draw the blinds and curtains shut and close the door. This will keep the room cooler for the day, resulting in a more comfortable temperature when you’re ready to go to sleep or take less time to cool further when/if you use a fan or air conditioner at night. Pets 91. Put ice cubes in your pets’ water bowl inside and especially outside to help keep them cool. 92. Keep pets cool during warm weather too––they have limited ability to cool down, especially if they're not able to leave an environment where you've enclosed them. 93. Keep their bedding off the hot cement if outside by using a suspension bed (great for older pets with sore joints) or give indoor pets access to rooms with tiling to help keep them cool. 94. Make ice-pops for your dog by blending & freezing equal portions of water and wet pet food and freezing them in ice cube trays (best to feed outside as they can be a bit messy). 95. Plug the drain hole in an old bathtub then fill with water so that dogs can have frequent baths during the day. This also provides a drinking place for native birds.
