9 tips to keep yourself cool without air conditioning

Prices are accurate at the time of publication. Fans can help you stay cool, but they won’t lower the temperature of an entire room. humonia/Getty ImagesWhen you buy through our links, Insider may earn an affiliate commission.

Learn more. If you don’t have AC in extreme heat, it’s important to keep your body cool and healthy. Drink plenty of water, eat chilled foods, and use cold washcloths on your pressure points.

Wear loose, breathable clothing, and, if you’re at home, make use of window coverings and fans.   If you don’t have air conditioning, you’re at a higher risk of overheating during the hot and humid summer conditions.  Overall, air-conditioning is the best protective factor against heat-related illness and death.

And this is something to take seriously. Not only are heat stroke and heat exhaustion a risk, but extreme heat can also increase the chances of dying from cardiovascular conditions like heart attack and respiratory conditions like pneumonia.  In fact, in a 2020 study, researchers estimated that 5,600 deaths per year were related to heat in the US.

Note: For more information about heat stroke and heat exhaustion, read our heat illness guide. If you’re unable to invest in an air conditioner during the summer, or can’t access indoor locations with air conditioning, such as community cooling centers, it’s imperative that you follow these recommendations to stay cool.  1.

Drink lots of waterDon’t wait until you’re thirsty to drink water — dehydration can set in before you notice any symptoms. BraunS/Getty ImagesFrequently drinking water is one of the best protective measures against heat-related illness. That’s because when you’re well-hydrated, your body is able to sweat, and when you sweat it evaporates off your skin, cooling you down.

But when you’re dehydrated, you can’t sweat as effectively which makes you less able to deal with hot temperatures. Usually your body will become dehydrated before you notice the signs, so it’s important you don’t wait until you feel thirsty to drink.  2.

Use cold washclothsUse a washcloth, ice bag, or ice pack to cool your pulse points. Liudmila ChernetskaApplying a cold, damp cloth directly to your skin can help lower your temperature. The Mayo Clinic recommends placing it on your pulse points — such as the back of your neck, under your armpits, on your wrists, or on your groin.

 In these areas, your blood vessels are close to the surface of your skin, meaning the cold will extract more heat from your body and bring your temperature down more quickly.  Prepare a cold washcloth by:Wetting a towel with cool waterSqueezing out excess water, so that the towel is dampLeaving it in the refrigerator — the longer you leave it, the colder it will beIf you use ice packs, make sure to never apply ice directly to the skin, as this can burn it. Instead, wrap the ice in a towel or blanket and apply for no more than 20 minutes every two to four hours.

 Although it can give temporary relief, taking a cool bath or shower actually increases our core temperature. Your skin temperature falls and you’ll feel cooler, but the cold water reduces blood flow to the skin, so you’ll actually keep more heat inside.  Important: As counterintuitive as it might seem, warm showers — with a water temperature of about 91.

4 °F — can actually keep us cooler by increasing blood flow to the skin, allowing more heat to escape the body once you’re out of the shower. 3. Eat cool foods and avoid alcoholA salad with watermelon, cucumber, and mint makes a nutritious, cooling snack or side dish.

margouillatphotos/Getty ImagesHere are some of the best foods and drinks to cool yourself down:Salads Vegetables contain lots of water, which can help hydrate you and keep you cool. Lettuce, for instance, is 95% water and cucumber is 96% water. In addition, salads require no cooking, and anything you can prep on hot days without your stove or oven is best since it’ll help keep your house, and you, cooler, according to the CDC.

 Watermelon Not only is watermelon a summer staple for picnics and barbecues, but it’s also 90% water.  “The pink flesh contains vitamins C and A and the antioxidant lycopene, which helps in protecting you from the sun too,” says Tanya Zuckerbrot, a registered dietitian at a private practice. “This is the perfect snack to cool off and replenish electrolytes that are lost as you sweat in the sun.

“MintFresh mint can be grown in the garden and provides an instant cooling sensation. It’s a zero-calorie addition that will freshen any drink or snack. Hot peppers”Ironically, spicy foods are a great way to beat the heat,” Zuckerbrot says.

“Eating something that will cause sweating, nature’s way of cooling us down, will allow you to withstand the sun. ” Sweating can lead to dehydration, though, so make sure to consume substantial water throughout the day. Frozen treatsIn addition to drinking water, adding some ice to it is not such a bad idea when you’re trying to stay cool.

According to a small 2016 study, men who exercised in the heat were able to stay cooler when drinking “ice slurry,” a mixture of crushed ice and water. And, a small 2021 study also found that drinking the ice and water mixture during post-workout recovery brought down subjects’ core and skin temperature more effectively than a beverage with no ice.  If straight water and ice sounds boring, try frozen fruit instead.

Or make your own homemade popsicles with fresh fruit and juices. Just be aware of how much sugar is in those juices since consuming too much sugar may dehydrate you. Non-alcoholic beverages “Skip the margaritas and mojitos,” says Karen Ansel, MS, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

“A summertime cocktail might seem like just the thing for a warm evening, but too much alcohol can cause your body to lose water. ” If water starts to sound bland, rethink your ice cubes, Ansel says. Adding frozen berries, grapes, or melon chunks to sparkling water is a refreshing way to switch things up.

4. Dress lessWear loose clothes made of natural materials like cotton. Teraphim/Getty ImagesClothing layers can trap heat and sweat.

So, when dressing for heat, wear as few layers as possible and be prudent about which materials you choose — some fabrics are better than others. While light-color clothes may reflect a bit more heat from the sun, the main goal is to ensure there’s airflow. Think: loose T-shirts and shorts or flowy dresses.

 Go for natural materials like cotton and linen, which better absorb sweat and encourage airflow to the skin. Specifically, researchers from the University of Oregon found that wearing a fabric made of 95% cotton and 5% spandex is the best choice in hot weather. These materials will feel cooler to your skin in the heat, because they transfer less heat than other materials.

You can also wear something with ventilation holes, such as mesh, which allows for more airflow. If you’re working or exercising in the heat, you’ll want to dress in moisture wicking materials, such as polyester or nylon, according to a small 2014 study. These materials protect you from the sun while also encouraging sweat evaporation to keep you cool.

5. Use fans properlyFans have a wind-chill effect that helps your sweat evaporate efficiently and cool you off. JGI/Jamie Grill/Getty ImagesFans can’t lower the temperature of an entire room.

However, fans can create a wind-chill effect, so you feel cooler.  Basically, when a fan blows air around, it helps sweat evaporate from your skin, which cools you down.  Ceiling fans are considered the most effective, according to the Department of Energy (DOE), because they circulate the air throughout the entire room.

But turn them off when you leave the room; ceiling fans cool people, not rooms.  Also, when buying ceiling fans, look for the ENERGY STAR® label since fans that earn that label move air 20% more efficiently, on average, than standard models, according to the DOE.  If you have a tower fan, try placing frozen water bottles or a bowl of ice in front of the blowing air.

It can provide a cool breeze when you need it most. Window fans, or portable fans, can also work well in many climates, but they are only effective if you use them correctly. To do so, you’ll only want to use them when the air outside is cooler than the air inside, which is usually at nighttime.

 Important: Avoid using a fan when it’s hotter than 95 °F (or when the heat index is higher than 99 °F). A fan blowing hot air makes your body work harder to stay cool and may exacerbate overheating. Additionally, as more sweat evaporates, you can become dehydrated more quickly — especially in hot and dry conditions.

Best fansOwen Burke/InsiderChoosing the right fan for your space is key to achieving a refreshing wind-chill effect. Our guide to the best fans has tested and recommended picks for any budget.  Best fan overall: Vornado 660 Large Whole Room Air Circulator Fan, $99.

99 on AmazonBest budget fan: Genesis 20-Inch Max Cool Box Fan, $33. 99 on AmazonBest tower fan: Genesis Powerful 43-Inch Tower Fan, $94. 50 on AmazonBest desktop fan: Genesis 6-inch Clip Convertible Table-Top Fan, $14.

10 on Amazon6. Get lowYour floor is likely the coolest part of your home. blackCAT/Getty ImagesIn general, you’ll stay cooler if you hang out on the lowest levels of a structure.

This is because hot air rises and cool air settles. Instead of hanging out upstairs, try moving your normal activities to your lowest level or basement.  You can also try sitting and sleeping on the floor, since it’s likely the coldest part of your house.

7. Cool down at bedtimeChoose breathable materials to sleep in, such as cotton, linen, or wool. invizbk/Getty ImagesSleeping in the heat doesn’t have to be miserable.

Try these tips to feel cooler at night:Sleep alone. If you’re struggling to keep cool at night, stay away from other sources of heat, including the body heat from your partner or pets.  Wear the right materials.

Go for cooling pajamas made of materials specifically formulated for cooling, or wear natural materials, including wool. A small 2019 study showed that wearing wool sleepwear in a room with the temperature set at 86 °F helped subjects get to sleep faster than when they wore cotton or polyester sleepwear of similar thickness. This could be because wool is breathable, wicks moisture, and helps regulate body temperature.

Let the cool night air in. If it’s cooler outside at night, and you feel safe doing so, open a window. Better yet, open two windows to encourage a cross breeze.

You can also set up window fans to help blow the hot air out and the fresh, cool air in.  Take a warm shower or bath before bed. Taking a warm shower or bath before bed will not only keep you cooler, but it can also help you fall asleep more quickly and enjoy better sleep quality, according to a 2019 review.

 Invest in cooling bedding. Stay cooler at night by investing in breathable bedding materials made of linen or cotton. There are also brands that make cooling pillows, mattresses, and mattress toppers that can be a game-changer for hot sleepers.

8. Treat yourself with a cool mistClose curtains, blinds, and shades when the sun is out to prevent extra heat in your home. Grace Cary/Getty ImagesSpraying yourself with cool water sounds like a no-brainer on a hot day.

But it could be just the balm against uncomfortable heat that you need.  In fact, it might even cool you down more than ingesting an icy beverage.  According to 2016 research, applying cool water to skin and letting it evaporate helps your body lose more heat than it would if you drank an ice slurry.

Researchers noted that this works best in dry, breezy climates, rather than humid ones, since humidity keeps liquid and sweat from evaporating as efficiently. Add an electric fan, and you’ll have even more cooling power. A 2020 review compiled evidence that spraying water on people’s skin while they were using a fan could help them stay cooler.

9. Keep out sunlight  Close curtains, blinds, and shades when the sun is out to prevent extra heat in your home. Grace Cary/Getty ImagesAbout 76% of the sunlight that falls on standard double-pane windows turns into heat and raises the temperature in your home, according to the DOE.

The rise in home temperature due to sunlight is called solar heat gain. During summer, windows facing west and east allow in the most heat, while north and south facing windows only give small solar gains.  Fortunately, there are many ways to reduce the amount of heat that enters your home from sunlight.

Here’s how: Close the curtains or blinds Covering windows with curtains or blinds is especially important on windows receiving direct sunlight — though the effectiveness can depend on the type and color of the material.  According to the DOE, medium-colored draperies with white-plastic backings can reduce heat gains by up to 33%. When choosing curtains, go for tightly woven materials.

Multiple layers of fabric will also do a better job of keeping heat out. Additionally, lining your curtains with light-colored fabrics, if they are not already light, will help reflect the sun.  Use shutters, shades, or awnings Shutters.

Exterior shutters and shades are most effective at reducing solar heat gain, according to the DOE. Shades are typically fabric or vinyl and the material may have openings that allow some visibility through the window. The larger the openings, the less protection from solar gain.

 Cellular shades. Insulated cellular shades — for a window’s interior — are made of pleated materials that can fold up, like an accordion. They can reduce solar heat gain through windows by 60%, making it a very effective way to insulate your home from solar heat.

 Window awnings. An awning is a roof-like shelter on a home’s exterior that shades windows from the sun’s heat and glare. Window awnings can reduce solar heat gain in the summer by up to 65% on south-facing windows and 77% on west-facing windows.

 Apply high-reflectivity window filmWindow films can be useful if you don’t want to block views since they are semi-transparent. They’re also useful if your windows are difficult or expensive to fit with other treatments.  They typically have three layers: an adhesive layer that sits against the glass, a polyester film layer, and a scratch-resistant coating.

As solar radiation strikes the glass, window film acts as a sunscreen to block harmful ultraviolet (UV) rays as well as reduce the levels of heat and light passing through the glass.  A 2013 study showed that most of the relatively low-cost window-tinting films successfully reduced the heat that came through by 41 to 50 °F. They can be professionally applied or are available for do-it-yourself installation at home improvement stores.

 Quick tip: For more ways to cool down your home without air conditioning, see our 10 best suggestions for cooling down a room. Insider’s takeaway While these tips can help you stay cool, extreme heat can sometimes be too much to bear without air conditioning.  If you’re unable to keep yourself cool with these strategies, you may develop the symptoms of heat exhaustion, which, if left untreated, can turn into heat stroke — a serious medical emergency that can lead to organ damage or death without immediate attention.

 When temperatures are high, such as during a heat wave, check in frequently on young children under the age of four, as well as older people above the age of 65, because they are more susceptible to heat-related illness. Read the original article on Insider.