Dog Days of Summer
"I'm hotter than a burnt clutch."
It’s summer! And it is HOT. And HUMID. There is no getting around it. So instead of being irritable and wishing it away, embrace all that summer’s bounty has to offer. Winter’s biting chill will be here soon enough.
The 'Dog Days of Summer' is celebrated each year from July 3 to August 11 which usually is the hottest and most unbearable days of the season for much of the country.
The phrase, however, is a reference to Sirius, the Dog Star. During the “Dog Days” period, the Sun occupies the same region of the sky as Sirius, the brightest star visible from any part of Earth. Sirius is a part of the constellation Canis Major, the Greater Dog.
Enjoying the heat of the summer can be wonderful, especially after those long, chilly winter and spring months. But the heat and humidity can quickly leave you wondering how you can stay cool in the extreme heat. Here are some tips!
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General
Think ‘Magic Minimum’
Summer isn’t the time for major outdoor projects or even indoor ones. Get your deep cleaning done in the spring and fall when temps are more agreeable.
When it comes to cleaning, the only goal during the dog days of summer are to keep the household clean(ish), fed, and on time.
Make a short list of essential household tasks. It’s a bottom-line list of chores and activities necessary to keep things running at a basic level.
Basic accounting chores: bank deposits and bill paying
Meals and menus: clean dishes, grocery shopping
Laundry: necessary clean clothing, sheets and towels
Home management: once-a-day pick-up, weekly cleaning of bathrooms and kitchen
Mow lawn
Everything else can wait. I don’t even make appointments such as Dr./Dentist or oil changes during the summer if possible. If you have kiddos at home, slow down and enjoy this time with them. They will be grown and gone before you know it.
Wear Less Clothing
This one seems pretty obvious. Time to put the jeans and leggings away and get out the shorts, tank tops and skirts. But what are they made of? For summer, you want light, breathable, loose clothing. Cotton fabrics are best. Light colors reflect the heat. Wear a sun hat and sandals. Let them toes breathe!
Dress in layers if staying out after sunset. It can get a bit chilly, especially if you have been sweating during the days heat.
Indoors
If you have trouble sleeping when it is hot, put your PJs in the freezer for a few hours. When it’s time for bed you’ll have nice cool clothes to jump into. Use cotton sheets. You can also get cooling pillows and mattresses for extra comfort.
If you have bedrooms on the 2nd floor, go camping in your living room on especially hot nights.
Fans
Ceiling, pedestal or tabletop fans are very useful in keeping
temperatures down. Put a bowl of ice in front of a tabletop fan for extra cooling.
Open windows in late evening/early morning to let cool air in.
Use blackout curtains on windows that let in a lot of sunlight.
Close doors to unused rooms
Have a Winter Movie Fest or Christmas in July.
Outdoors
Avoid being outside during the peak hours between 11 and 3. If you have lawns to mow or gardens to tend to, get up early before it gets too hot.
On a side note, be sure to get some sunshine - 20 min. WITHOUT sunscreen a few times a week. Sunshine helps our bodies make its own vitamin D, which is essential for immune and mental health. It is one reason people tend to get sick and get the 'blues' more often during the winter season because they tend to stay inside more. No sunshine, no vitamin D. You can also supplement with vitamin D tablets, but natural is always best.
The easiest way to cool yourself outside, of course, is by sheltering in the shade.
Bring a sun umbrella in case shade isn’t available.
Use frozen water bottles, washcloths or ice packs on pressure points (the ankle, behind the knees, elbow bends, neck, and temple) to lower body temperature.
Water, Water Water!!
Get spray bottles and fill with cold water. Mist your head and body and then let the outside breeze cool you. Or if there is no breeze, get a water bottle with a built in fan.
Patio misters are a great way to cool down your space by 10 degrees.
Feet are a critical component of regulating your body temperature because as an extremity, they have slower blood circulation. This makes them very sensitive to temperature variations.
Dunk your feet in cold water, or spray them with cold water from the hose. Once your feet are cold from the water, the rest of your body will quickly follow suit, helping you feel cooler.
Oceans/lakes and public swimming pools a great place to spend a hot day. Don't have access or any of these? Don't fret! There are plenty of other ways to beat the heat.
Pools, play mats, slip and slides, and sprinklers available for most every budget. Keep an eye out for summer clearance sales if you want to upgrade for next year.
Keep in mind, the bigger the pool, the more maintenance there will be. Pools that stay filled all summer will need daily testing and care to keep the water from turning green.
Kids (big and little, young and old) can enjoy water games. Whether it be water guns or water balloons, playing in the water will certainly help beat the heat.
Check out these water game ideas from Playtivities:
Food and Drink
Digestion raises the body's core temperature, so during the summer months, stick to lighter, smaller meals. A lot of people naturally have less of an appetite when it gets hot, and that's OK! You don't have to eat, but you do need to stay hydrated.
Avoid heating up the kitchen.
Now is not the time to be cooking a pot roast in the oven for 2 hours. Think grilling outdoors, crockpot, instapot, sandwiches/wraps, salads and fruit.
Set up a grill station outside in the shade. A chair, fan, spray bottle for misting, a cool beverage and your favorite playlist will make your grilling experience better.
Grill Once, Eat Thrice
Grill enough meat for 3 meals so you don't have to cook everyday. Grill up some chicken breast. Day one have chicken breast with tuscan salsa and grilled veggies. Day two, cut up some leftover chicken breast for stir fry. Day three use the last of it to add to a big salad.
Eat Spicy Food
I know this is strange but true. Spicy food enhances your blood circulation which consequently makes you sweat. And as you probably know, sweating helps you to cool down through evaporation.
Breakfast
Put away the oatmeal and heavy breakfast casseroles. Start the day with some lighter fare such as:
cold cereals
yogurt and fresh fruit
smoothies - add leafy greens to get a serving of veggies in without even realizing it.
english muffin with peanut butter and fresh fruit
avocado toast
Choose food with high water content such as spinach, lettuce, cucumber, celery, and radishes which will help the body hydrate. Melons are also a great cooling and hydrating choice to enjoy.
Keep your fruits in the freezer or fridge. Frozen bananas or ice cold grapes make a great snack.
Hydration
Staying hydrated during summer is imperative. You are not just replacing fluids, but electrolytes. Electrolytes are very important in your bodies digestive, nervous, cardiac and muscular systems. The most common sign of low electrolytes is muscle cramping. So drink more fluids, even if you are not thirsty.
Sports drinks are not the best option for replacing electrolytes. They are full of sugar. Better options are no-sugar vitamin waters and coconut water. Or you can make your own drinks with electrolyte powders. I use this one from Amazon. It comes in blueberry pomegranate, lemon lime, and raspberry lemonade. I mix it up and drink it over ice just like a regular lemonade or ice tea, except it doesn't contain
sugar.
Also, Pink Himalayan Salt. Use it instead of regular table salt. Add a pinch or two to your water or favorite beverage. This kind of salt is actually good for you and is important in keeping your body functioning properly. Be sure to get the food grade salt, not the bath salts.
Avoid extra caffeine and alcohol as they can encourage dehydration.
Meal Ideas
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