How to stay cool and feel fresh during the summer

Beating the heat isn’t just a matter of comfort. According to the Center for Disease Control and Prevention, about 618 heat-related deaths occur each year, and most of these fatalities are preventable. Brush up on these tips for staying cool in the summer with the help of Simplefill, so that you can focus on what counts: Enjoying the season.

1. Keep a water bottle handy at all times to stay hydrated. This is arguably the best way to stay cool: If you’re not in the habit of regularly drinking water, consider setting an alarm for yourself as a reminder. Try to drink a minimum of 6 to 8 glasses of water a day.

2. Maximize your air flow. Cross-ventilation is one of the best ways to stay cool at night. After the outdoor temperatures cool down, open your window and place a fan directly across from it. Leaving your bedroom door ajar will also increase air flow.

3. Be sun-smart. The sun’s UV rays are strongest between 10am and 4pm. Avoid spending too much time under direct sunlight during this peak heat hours. Don’t forget your sunscreen. SPF 30 and above are better.

4. Give hot meals a break. If you’re wondering how to keep your house cool, stay away from the oven or stovetop. Opt for meals that don’t need to be heated instead. Salads, wraps, sandwiches and fresh fruit are all good options for those hot days when you don’t want to introduce more heat to your home.

5. Stay comfortable. Loose-fitting clothes made from lightweight fabrics are more effective when trying to stay cool. Wear layers so that you can be prepared for temperature variations.

6. Take a cool shower. A fast dip in the water will regulate your body temperature and serves as a great way to cool off if you don’t have access to a pool.

7. Draw the shades. Even without an air conditioner, you can take steps to cool your home during the day. Close your curtains while the sun is out and only open your windows after the temperatures drop in the evening.

Integrate these tips into your life to enjoy a safe, healthy, and happy summer season. Do you have more suggestions to add to the list? Share this post with your family and friends and spread your knowledge.

How to Make Face Mask for Summer Skin At Home

Do you feel exhausted all the time in summer? This is a common issue, and many of you have a burning sensation when it is summer. The harsh summer not only affects your health but also, it damages the beauty of your skin. Because of excessive sweating in summer, you have to face itching and rashes on your skin. Also, your skin gets oilier and you get acne and pimples on your skin. So, it becomes difficult for you to take care of your skin. Because of the burning rays, your skin color also gets dark. For all of your skin issues, here, I have the best remedy. In the video below, I am going to share with you the best face mask for summer skin at home. This mask helps you stay cool and feel fresh during summer. The mask also keeps your skin protected from infections.

How to Take Care of Your Skin in the Heat

To make the best face mask at home to keep your body and skin fresh and cool in summer, the ingredients you need are


  • Spinach leaves
  • Lemon juice
  • Rosewater
  • Honey
  • Gram flour


  • Boil spinach leaves for one to one and a half minute. Blend the leaves and make a fine paste.
  • After this, add two tbsp of lemon juice.
  • Take blended spinach, blended tomato, and blend all the ingredients in rosewater.
  • After this, add honey to it, and mix well the ingredients.
  • Next, add some gram flour to get the required consistency.
  • Now, the best remedy to stay cool and feel fresh during summer is ready.

How to Use:

Apply this pack to your skin, and let it sit for 10 minutes. You can use the mixture as a facial wash.

This homemade face mask to stay cool and feel fresh during summer is very effective. It is easy to make and use. So, make and use this mask in summer and keep your body and skin fresh and healthy.

How to stay cool and feel fresh during the summer

Summer is a wonderful time of year. We rediscover our gardens, parks and promenades after a long winter of neglect in the darker, damper months. Days get longer, the sky stays clearer and people seem happier.

Now, we don’t want to sound like we’re complaining but… with the heat there are a couple of downsides. Public transport can be overcrowded and sticky, office buildings may become stuffy and airless and we can get just a little too hot for comfort.

If, like us, you’re loving the sun but are struggling to beat the heat this summer, here are some ideas to help you keep cool on these warmer days.

17 ways to stay cool this summer

Close the curtains

If you’re coming back from a long hot day at the office, the last thing you want is for the inside of your home to be even warmer than it is outside. While you’re out of the house, keep the curtains closed. This stops the sun coming in and heating rooms during the middle of the day when the temperatures are highest.

Ditch the duvet

Trying to get a good night’s sleep can hard enough without feeling all hot and sticky. Roll up your big winter quilts and put them away for the time-being. Instead, opt for sheets alone which are much lighter in the summer months.

Keep out of the heat

We all know that the sun is at its highest at midday, but the hours around 12pm can also host soaring temperatures. If possible, avoid being outdoors between 11am and 3pm, as this period usually sees the sun at its strongest.

Create an ice mist

Desk fans can seem like a simple fix in a stuffy office or workspace, but often all they are able to do is move hot air around the room. To counteract this, try placing a bowl of ice in front of the fan. As it blows over the ice it will a light mist and mimic a fresh breeze.

How to stay cool and feel fresh during the summer

Stay hydrated

It may sound obvious, but drinking lots of water is essential to keep your body going. It is also important to replace sodium lost through sweat which our bodies need to function properly. This can be rectified with a simple salty snack. You should also avoid sugary drinks, alcohol and caffeine which can risk dehydrating you further.

Let your body breathe

Wearing loose-fitting clothes made from lighter fabrics will allow the air to circulate around your body. Open sandals or shoes made from breathable materials will also make the world of difference to your daily comfort in the heat.

Eat lighter meals

Large meals and foods which are heaving in protein, such as meat, require more metabolic processing, using more energy and water. Instead, try to eat lots of hydrating foods such as watermelon and cucumber whilst stocking up on salads for lunch.

Cool your system

If you feel yourself getting too warm and need a quick fix, place your wrists under a cold running tap. Because the veins are closest to the surface of your skin here, the cooling sensation works much faster to lift the heat from your whole body.

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Blast your bedsheets

For an extra comfort boost at bedtime, gather your bedsheets into a bag and place them in the fridge or freezer for a few minutes before bed. This way, they will be nice and cool and should help you finally get a refreshing night’s sleep (just don’t forget about them!).

Tie your hair up

Long or thick hair can feel heavier than usual in hot weather, especially if it’s dark as it absorbs more sunlight. Keep it back from your face and tied up away from the back of your neck to help you feel cooler quickly.

Close the car windows

Driving along on a warm day, it may seem like common sense to open all the windows. In fact, your car’s air-conditioning system is likely to be much more efficient. However, keeping the windows open just lets the cool air escape. Instead, keep them closed with the AC going and you will soon have a haven of cool to keep you going on your journey.

Protect your pets

If you have any four-legged friends at home, be mindful of the hot pavements on their sensitive paws and that they could risk overheating in the sun. To help keep them cool and calm, walk your pets during the early morning or late evening when the sun is least intense. A couple of ice cubes in their water bowl can also make a big difference and, of course, keep them out of hot cars.

Freeze your hot-water bottle

Taking inspiration from your winter night routine could be the key to a good night’s rest this summer. Turn your hot water bottle into an ice-pack by filling it up and popping it into the freezer. Before bed, take it out and place it between the sheets to cool your covers for a refreshing rest.

How to stay cool and feel fresh during the summer

Make cooling treats

There are few things better than ice cream or a cold dessert on a hot day. Have a go at making your own by pouring a fruit syrup like grenadine over ice or freeze cordial in ice-lolly moulds to refresh yourself on a stuffy afternoon.

Stay low

If you feel yourself overheating, lie down on the floor. It may not be the most practical advice, but heat rises and the lower you are, the cooler you are likely to be.

Switch it off

Although small, the heat emitted from all of your household gadgets can quickly add up. Turn off all of the plugs and appliances in the house which aren’t being used. Not only will this prevent excess heat, but you will also be doing your bank balance a favour, as well as the planet.

Get creative

With the sun glaring outside as well as beaming through the windows inside your home, it can feel like there’s no escaping the heat. Think outside the box by hanging a damp sheet in front of an open window. This will help provide shade as well as cool the warm breeze drifting in from outdoors.

No AC, no problem. There are plenty of ways to stay cool with just a bit of ice, a fan, and these tricks

This article was originally published July 10, 2018 and was updated July 3, 2020.

With summer comes outdoor festivals, airy dresses, picnics in the park, naps on the balcony, green on the trees… and restless, sweaty, impossibly hot nights. What can a poor city-dweller with no air conditioning do when the temperatures hit 40C+ degrees?

Plenty, as it turns out. Get yourself a few ice packs and a fan; you're five minutes away from cutting that grueling summer heat wave in half!

Eat spicy foods

This might sound like a terrible idea on a hot day, but "hot" foods like cayenne, jalapeño, and habanero peppers get their heat from the chemical capsaicin, which acts as an irritant in humans and gets us to sweat more, cooling us down. As Yale professor Barry Green explained in Scientific American: "Spicy foods excite the receptors in the skin that normally respond to heat…Therefore, the pattern of activity from pain and warm nerve fibres triggers both the sensations and the physical reactions of heat, including vasodilation, sweating, and flushing."

Sleep under a damp towel or sheet

This will feel especially nice if you have a fan running at the same time. The evaporation of the cloth's water will keep you cool all night, and the sheet or towel will most likely be dry by morning. Dr. Shubhayu Saha, a health scientist at the C.D.C.'s Division of Environmental Health Science and Practice, explains in a recent New York Times article that "when parts of the body with a high concentration of blood vessels near the skin come in contact with the cold, it helps transfer heat out of the body to cool down faster."

Set your ceiling fan to run counter-clockwise

The blades on your ceiling fan are tilted slightly in order to push air either upwards or downwards. In winter, you'll want the blades to turn clockwise, which will pull the cooler air in the room upwards and displace the rising warmth. In the summer, you should switch the rotation to counter-clockwise, pushing more wind currents into the room below. You can do this easily, just find the switch on the body of the fan (there should only be one!) that changes the direction.

Eat less salty food and protein

Salty foods and protein produce metabolic heat when digested and cause water loss. Eat more fruits and vegetables (no need to turn on the oven) and smaller, more frequent meals throughout the day. Scientists have known about this relationship between digestion and metabolic heat for many years. In 1936, Dr. G. Booth and J.M. Strang showed that "eating ground beef steak and stewed tomatoes to satiety raised skin temperature an average of 2°C about 1 hour after the meal." That's a lot!

Wet your curtains

This trick has been around for a long time, but I very rarely see my friends trying it at home. Spritzing or soaking your curtains, or leaving the bottoms to sit in buckets of water, is a great way to cool down any incoming sunlight or breeze from the outside. This trick only works if you can get air circulating to evaporate the water, so run a fan at the same time or chose a window with a draft coming through.

Buy or build an ice-pack hat

Strapping a cold compress to your head can work wonders in the blistering heat, especially if you're prone to headaches. You can buy or build your own ice-pack hat, to varying degrees of effectiveness and cost.

For a cheap chill, throw a couple of wet dish towels in the freezer (coil each of them into a "C" beforehand to fit your head when frozen) or pick up two malleable ice-packs from the dollar store. There are specifically designed icy-headbands available online for purchase as well.

Put a bowl of ice in front of your fan

This uber-easy trick is the very best of the DIY air conditioners: just toss a bunch of ice cubes into a metal bowl (or freeze some water straight into the bowl), and set it in front of a running fan. Tilt your fan or the bowl in such a way as to get air flowing directly onto the icy surface, cooling down the blowing air. You'll feel the effect immediately. Remember to refill your ice trays right away to be ready for the next load.

Keep your moisturizers in the fridge

Imagine rubbing cold moisturizer on your forehead — or your feet — in the middle of a hot day. What a relief! And it might be something worth keeping in mind all year long. According to board certified dermatologist Dr. Shirley Chi, M.D., applying your moisturizer after a stint in the fridge can help reduce puffiness and the appearance of rosacea, though oil-based products should not stay in long or they won't absorb as well. For a doubly cooling experience, try this with a tube of aloe vera.

If you're in dry heat: drink something hot

Matter over mind is the rule for this trick. Drinking a hot cup of tea might be the furthest thing from your thoughts right now, but there's a scientific reason for why it, paradoxically, will help cool you down. Dr. Ollie Jay, a researcher at University of Ottawa's School of Human Kinetics, and his team published a study in 2012 proving the effectiveness of this technique. "What we found is that when you ingest a hot drink, you actually have a disproportionate increase in the amount that you sweat," Jay says. "Yes, the hot drink is hotter than your body temperature, but the amount that you increase your sweating by more than compensates for the the added heat to the body from the fluid."

Keep in mind that this trick will only work if your sweat can evaporate off of your body, meaning this won't work very well in humid areas.

Chloe Rose Stuart-Ulin (@chloerosewrites) is a journalist and editor based in Montréal. Her previous publications on tech security, gender politics, and finance have appeared in Quartz, CBC, Ha'aretz, Lilith, and The Syrup Trap.

How to stay cool and feel fresh during the summer

Summer weather brings with it so many amazing things — days at the pool, trips to the beach, adorable dresses. But it also brings hellishly hot weather and the feeling that you could very well melt down into a puddle at any moment. This level of sticky humidity and sweltering heat can leave you wondering how to stay fresh when it’s hot outside.

At least, I know that’s my first thought upon stepping out onto the smoldering streets. After spending the morning showering and smearing on deodorant, it’s never fun to have sweat instantly soak through my shirt. Besides feeling less-than-pleasant, I then have to spend the rest of the day feeling weird about my armpit stains. (Cute, right?)

And that’s not even talking about what happens to the rest of me. When it comes to my hair, instant grease. That’s all you need to know. And my makeup? Well, after meticulously applying foundation and lipstick, I can feel it sliding right off my face. Sad times, indeed.

With all of that imagery now in your head, I’m happy to say there are ways to reign in the sweatiness, keep the grease to a minimum, and stay feeling fresh, even on the hottest of summer days. Here are some tips for doing just that:

1. Wear Loose-Fitting Clothing

Even though form-fitting tank tops and tiny shorts are cute, they aren’t going to be the best choices in hot, sticky weather. Instead, you’ll want to be all about tunics, flowing skirts, and loose dresses — preferably bought a few sizes up. "The cardinal rule to hot-weather dressing is that bigger is better. . The extra wiggle room will allow air to circulate a lot better," said Connie Wang on Not to mention, you’ll be extra comfy.

2. Mop Yourself With Cleansing Cloths

Whatever you do, don’t leave home without a fully stocked stash of cleansing cloths. Tote them around everywhere, and shamelessly mop your brow. Whip them out on the subway, or pat them on your face as you walk down the street. I promise, you’ll feel so refreshed.

3. Try Wearing Patterns Or Darker Colors If Sweat Stains Make You Self-Conscious

All the antiperspirants in the world can’t save you on the hottest summer days. Take one step outside, and the sweat will start to flow in abundance. So, what’s a girl to do? Wear patterned shirts and dresses, of course. "Patterns camouflage perspiration a whole lot better than solid colors do," noted Wang. But if designs aren’t your jam, go for darker colors, which hardly ever show wetness.

4. Soak Sweat Up With Dry Shampoo

Sweaty bangs and oily strands are going to happen. There’s not much you can do about it, besides doing your part to soak things up with dry shampoo. Spray it on your part, let it sit, and then brush it out. It should leave your hair looking fresher, and far less. moist.

5. Own Your Greasy Hair

Is the constant cloud of dry shampoo is doing nothing to rein in your grease? Then it might be time to start rocking the wet look. Or, at least, the oily look. This can be achieved with a healthy dose of hair oil, or even some leave-in conditioner. Besides being shiny and sleek, you’ll also be treating your damaged hair. "Sun, chlorine and wind aren’t kind to your strands," noted Maria Ricapito on Health. "Your savior: oil you spritz on wet or dry hair to add moisture and glossiness." Look for an oil in the drugstore, and start embracing your look.

6. Be All About Hats

If you want to stay cool, whilst also protecting yourself from the sun, then a big old hat is the way to go. "Though a hat might seem like it’ll suffocate your head, protecting your scalp from UV rays will eventually keep you cooler," Wang said. "Built-in ventilation doesn’t hurt, either."

7. Cool Down Your Pressure Points

OK, so let’s say you’re totally melting and need to cool off fast. You can go find some A/C, sit in front of a fan, or chill out with some ice. If you choose the third option, just make sure you apply it to the right spots. "To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees," said Sophie Breene on No ice? Try a cold water bottle, or cool water from the tap, instead.

8. Drape Yourself In Natural Fibers

Now is not the time for the likes of polyester, if you can help it. Not only do synthetic fibers prevent the flow of air, but they lock in sweat in a pretty unappealing way. So, go for tops made out of cotton or linen. "Natural fibers are way more breathable than anything synthetic," Wang said. "But, since they’re also way less stretchy, make sure you’re, again, going for something bigger in size."

9. Wear Cotton Undies

Do yourself a favor, and skip the synthetics when selecting underwear, too. "When it comes to your underwear selection, your vagina has a preference: cotton," said Ashley Oerman on Women’s Health. "That’s why most underwear comes with a thin strip of cotton fabric in the crotch." It helps air flow, and let’s your nether regions breathe.

10. Put Your Perfume In The Fridge

When you’re hot and sweaty, it’s not likely you smell too great. (I mean, who does?) That’s why chilled perfume is going to be your new best friend. Simply pop your favorite scent in the fridge, and give yourself a spritz (preferably to those pulse points), according to Ricapito. You’ll feel fresher in no time.

11. Lighten Up On The Makeup

If you want to feel light and fresh all day, then don’t cake your face with makeup, as it has a tendency to melt and pool uncomfortably on the skin. If you need some coverage, think along the line of a BB cream instead of a heavy foundation. But if you can’t go that route, make sure you use a primer. "You won’t regret the few seconds it takes to apply a primer, which goes on after moisturizer but before face makeup," said Alyssa Kolsky Hertzig and Sam Escobar on Good Housekeeping. It’ll help things stay put.

And that’s really all that matters on hot days, right? Feeling put together, fresh, and clean, despite the environment’s desperate attempts to make you feel otherwise. If you’re like me (and most people), and you dread the heat, then I hope these tips work for you.

30 Jun Beat the Heat: Here's How to Stay Cool in Hot Weather

How to stay cool and feel fresh during the summer
We’re quickly rolling into the month of July, and judging by the way that things are going, it’s going to be a scorcher this summer.
While hot weather is nice, and you’ve never looked better than with that killer tan, it’s crucial to know how to keep yourself cool.
Heat stroke—or worse, hyperthermia—are very real things. When your body produces way too much heat, or absorbs way too much heat, it can cause some serious damage.
Without further ado, here are some tips on how you can keep yourself cool, even when it’s heating up.
How to stay cool and feel fresh during the summer

1. Drink lots and lots of water

How to stay cool and feel fresh during the summer

Hydration is key when your body is trying to maintain homeostasis, or the regulated state (in this case, at a decent temperature). Sweating, though kind of unappealing sometimes, is your body’s way of cooling you down.
Contrary to popular belief, while iced water is your safest bet in cooling you down, things like pop or energy drinks will also help you cool down. Any liquid is better than no liquid.
Having said that, make sure you’re not drinking coffee, as it’s a diuretic and can have dehydrating effects.

2. Avoid the sun between 11am to 2pm

How to stay cool and feel fresh during the summer

The sun is the hottest between 11am and 2pm, and sunburns are most likely to happen during that period. Limiting your exposure will limit your chances of overheating.
If you can’t get around not being outside during those hours, make sure you dress appropriately.

3. Dress appropriately

How to stay cool and feel fresh during the summer

Wear loose, breathable (think: cotton) clothing and footwear that won’t leave your feet sweaty. Hats are also crucial for blazing hot weather, keeping you cool by providing shade. Sunglasses will protect your eyes from damaging UV rays.

4. Refrigerate or freeze your bedsheets

How to stay cool and feel fresh during the summer

Once you try this trick, you’ll wonder why you haven’t thought of it before. Place your bedsheets in your fridge or freezer for a half an hour before you sleep, and you’ll never have trouble falling asleep because of the heat again.
Also consider investing in soft gel packs that you can place underneath your sheets, or tucked between your legs (wrapped in a tea towel).

5. Cool down your “hot zones”

How to stay cool and feel fresh during the summer

Your pressure points are your secret key to happiness! Applying a little ice pack or a bottle filled with iced water will help you cool down immediately.
These pressure points are:
– Ankles
– Behind the knees
– Wrists
– Elbow bends
– Neck
– Temples

6. Get spicy

How to stay cool and feel fresh during the summer

Weird but true: spicy foods actually help you cool down. Spicy food increases your blood circulation, which in turn gets you sweaty. And, as we discussed before, sweating cools you down when the sweat cools down.

7. Eat a popsicle

It was the best way to cool down when you were a kid, and nothing has changed. Cool down by eating a popsicle!
Try these basil watermelon popsicles, adapted from Williams-Sonoma and beat the heat!

Handful of Urban Cultivator-grown basil
1/2 seedless baby watermelon, peeled and flesh cut into large chunks
Juice the basil and watermelon in an electric juicer according to the manufacturer’s instructions. Stir the juice with a spoon. Working in batches, pour the juice into the wells of an ice pop mold and freeze according to the manufacturer’s instructions. Makes 8 pops.

How to stay cool and feel fresh during the summer

8. Make a smoothie to cool down

Don’t feel like a popsicle? An ice-cold smoothie will bring your temperature right down, not only because of its chilly factor, but also because it’ll keep you hydrated.
Smoothie hack: add liquids like coconut water or blend some wheatgrass in, both of which have hydrating properties.
Try this strawberry-watermelon hydrating smoothie, adapted from Pop Sugar.

1 cup watermelon
1/4 cup strawberries
1/2 cucumber
1/2 cup pure, unsweetened coconut water
4 ice cubes
1 handful of wheatgrass
Add ingredients to a blender until smooth, and enjoy!

How to stay cool and feel fresh during the summer

9. Have more salads

How does a hot bowl of soup sound on this hot sunny day? Not so good?
Choose chilled items for lunch instead. Salads are a great option, and you’ll also be feeling healthier than if you downed a burger for lunch.
Try this spotted prawn summer salad, featuring an assortment of Urban Cultivator-grown microgreens and herbs!

By following these tips, you’ll be able to enjoy your summer without suffering through the heat. Remember to reapply sunscreen every few hours to make sure you reduce the risk of burning!
If you want fresh vegetables through the hot summer months, but don’t want to garden in the sun, growing in an Urban Cultivator is answer.
You’ll get nutritious microgreens and herbs for smoothies, popsicles, and salads all summer long!
Have any tips to stay cool? Let us know in the comments section!

How to stay cool and feel fresh during the summer

For many travelers, going on trips during the summer will give you the best weather and allow you to take advantage of things like breaks in school and move flexibility with working hours. However, traveling to certain places in the summer will also mean that you’re going to be visiting an area when it’s at the hottest part of the year. And while this might be inconsequential for some areas, for others, it could be quite miserable if you’re not able to cool off.

So if you’re planning to travel somewhere hot this summer, here are three tricks for staying cool while traveling during the hottest parts of the year.

Plan Your Day Properly

If you know that you’re going to be in an area that’s very hot, you’re going to want to plan your day around this fact.

Ideally, you shouldn’t be out in the elements during the hottest parts of the day. And since the afternoon is going to be the hottest part of the day, since that’s when the sun is going to be the strongest, you’ll want to plan your travel days so that you’re doing indoor activities in the air conditioning or water activities during this time. If you’re wanting to walk around and explore the city or do outdoor adventures that don’t involve water, plan those for earlier in the morning or later in the evening so that you can keep your body cool and healthy.

Eat The Right Foods

The foods that you choose to eat while you’re traveling can also have a big impact on how hot or cool your body is able to stay.

If you eat foods that are inherently hot, like soups, you’re going to heat your body up, too. So to help yourself stay cool, try to avoid foods that are hot in and of themselves or foods that have a lot of salt and protein in them. Because it takes your body a lot of energy to digest foods that are salty or high in protein, the use of that energy will heat up your body. So if you can, try to eat a lot of cool, fresh foods.

Keep Your Neck Cool

One part of your body that you’ll want to focus on in order to stay cool when it’s hot outside is your neck. If you can keep your neck cool, you can help the rest of your body stay cool, too.

To keep your neck cool when you’re traveling around in the heat, bring a hand towel or bandana with you everywhere you go. Then, with a water bottle or other water, try your best to keep the towel or bandana wet so that the water will cool your skin and help keep your body from overheating.

If you’re going to be traveling during the hottest part of the year, consider using the tips mentioned above to help you learn how to keep yourself cool.

How to stay cool and feel fresh during the summer

Summer is synonymous with cold beers, days by the pool, and frozen desserts. It’s all about beating the heat.

Surprisingly enough, though, foods that seem like chill choices may actually have the opposite effect. According to traditional Chinese medicine, there are “warming foods” and “cooling foods”—and the definitions have nothing to do with their temperature.

“It is said that cooling foods help to clear heat and toxins from the body, whereas the warming foods increase circulation and raise ‘qi,’ or vital energy,” explains Kerry Bajaj, a certified health coach at Eleven Eleven Wellness Center in New York City. Reach for the following eight foods this summer for some sweet, healthy relief.

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How to stay cool and feel fresh during the summer

1. Cucumber

Being “cool as a cucumber” might actually have some weight to it. Cucumbers are incredibly hydrating, and staying adequately hydrated during the hotter months is crucial. Snack on cucumber slices and hummus, or if you’re truly desperate for some heat relief, “a green juice with lots of cucumber and lemon is a great way to stay hydrated and cool,” says Bajaj. Either way, you’ll reap the benefits.

How to stay cool and feel fresh during the summer

2. Watermelon

No day at the beach is complete without some fresh slices of watermelon, and you’re actually doing your body a favor by keeping the tradition alive. “It’s so helpful to eat seasonally, says Bajaj. “In the summer, cooling foods like watermelon can act like internal A/C, while in the winter, warming foods like meat, spices, and root vegetables can act like an internal space heater.”

How to stay cool and feel fresh during the summer

3. Peaches

Originally cultivated in China, peaches are another cool, seasonal pick. Not only are they delicious this time of year, but they also contain vitamins A and C, which promote healthy skin—and at 35-50 calories a pop, they make the perfect diet-friendly dessert.

How to stay cool and feel fresh during the summer

4. Apples

Pair apples with peanut butter for the perfect snack that will cool you down and fill you up. Apples contain about 4g fiber for around 95 calories. They also contain a type of soluble fiber called pectin, which has been found to stop hunger in its tracks and aid in weight loss.

How to stay cool and feel fresh during the summer

5. Pineapple

Along with banana, spinach, kale and cucumber, pineapple makes for a kick-ass green smoothie booster. In fact, all of these ingredients are considered to be cooling, so blend away. Pineapple is also the only known source of an enzyme called bromelain, which is credited for reducing inflammation in the body.

How to stay cool and feel fresh during the summer

6. Leafy greens

Is there anything that leafy greens can’t do for your body? Spinach, kale, collard greens, and romaine take the nutritional cake (so to speak) for healing and helping your body. Since greens have a high water content, they’re easy to digest. This means your body doesn’t have to work as hard, which saves you energy and keeps you cool.

How to stay cool and feel fresh during the summer

7. Lemon

Citrus has a cooling effect on the body and promotes detoxification. Everyone knows how important it is to drink a ton of water every day, but plain ol’ H2O can be boring. Time and time again experts recommend adding lemon to your water not only for its skin and immune-boosting benefits, but because it actually encourages you to drink more water overall.

How to stay cool and feel fresh during the summer

8. Zucchini

Zucchini is actually a type of summer squash that can range in color from yellow to a dark green. In addition to containing vitamin C and important phytonutrients, zucchini is a great source of manganese. The mineral can help protect your body from free radicals (particularly of concern during the summer months when you’re more susepatble to sun damage) and also promotes collagen production and healthy bone tissue growth.