When summer overdoes it - what you can do to combat the heatwave

When the thermometer climbs above 30 degrees and the sun burns mercilessly from the sky, the weekend quickly turns into a heat battle. But instead of wallowing in your own sweat or spending the day in complete inertia, there are many clever ways to make the hot days pleasant. With simple means and a well thought-out plan, even a tropical weekend can be transformed into a relaxing break. From the right cooling to the right diet to refreshing sleeping tricks, this will not only make the hot weekend bearable, but actually really nice.

Climate-friendly cooling: How fans provide efficient cooling

Fans are real saviors in the summer heat, and without a guilty conscience towards the environment. In contrast to energy-guzzling air conditioning systems, fans work with a fraction of the energy and still ensure a noticeably more pleasant indoor climate. They do not cool the air directly, but generate an air flow that allows the sweat on your skin to evaporate more quickly. This evaporation effect lowers the perceived temperature by several degrees, which provides relief, especially in stuffy indoor spaces.

To increase the effect, you can hang a damp cloth in front of the fan or place a bowl of ice cubes in front of it. This transforms the draught into a refreshing breeze. The location of the fan is also crucial: placed near an open window, it can distribute cool morning or evening air more effectively in the room. It is also important to only run the fan when you are in the room - unlike an air conditioner, it cools the body rather than the air in the room.

Hydration is the be-all and end-all - why drinking is even more important now

At high temperatures, the body loses significantly more fluid than usual through sweating. This loss must be continuously replenished to prevent circulatory problems, headaches or poor concentration. On hot days in particular, you should therefore not wait until you feel thirsty to drink, because by then it is often too late. Instead, it is advisable to drink small amounts of liquid regularly.

Water, unsweetened teas or diluted fruit juices are ideal. A splash of lemon or fresh mint can also enhance the taste of drinks without putting additional strain on the body. Alcoholic and highly caffeinated drinks, on the other hand, are counterproductive as they can even accelerate fluid loss. If you like variety, you can also opt for isotonic drinks or homemade infused waters with cucumber, ginger or berries, which not only cool you down but also provide important minerals.

Light and delicious: summer dishes with watermelon & co.

Especially when it's hot outside, hardly anyone feels like eating heavy, greasy meals. The body now needs light, water-rich dishes that don't weigh you down and are refreshing at the same time. Watermelon is a real classic, with over 90 percent water content it is not only deliciously refreshing, but also helps to keep you hydrated. Combined with feta, mint and a hint of lime juice, it is the perfect summer starter.

Salads with cucumber, tomatoes, peppers or melon are also ideal as they provide important vitamins and minerals and are quick and easy to prepare. If you fancy something warm, go for grilled vegetables or light fish dishes. Cold soups such as gazpacho also provide variety and cool you down from the inside. On the other hand, you should avoid strongly seasoned, overly salty or very fatty foods, as they put a strain on your circulation and make you tired instead of alert.

Ventilate properly in the heat: tips for a pleasant indoor climate

A common mistake in the summer heat is incorrect ventilation. Instead of leaving the windows open all day, you should use the cool hours in the early morning and late evening to let in fresh air. During the day, on the other hand, it makes sense to close windows and darken them with blinds or curtains. This keeps the heat outside and the rooms heat up less.

Cross-ventilation - i.e. opening opposite windows at the same time - ensures an effective exchange of air and can provide noticeable freshness in just a few minutes. If you live in an attic apartment or are particularly exposed to the sun, you should also use reflective window film or heat protection blinds. Plants such as aloe vera or indoor ferns can also help to improve the indoor climate by providing humidity and filtering pollutants.

Clothing that cools - materials and styles for hot days

The right clothing can make a big difference when it comes to surviving the summer heat. Synthetic fabrics such as polyester or nylon retain heat and encourage sweating, natural materials such as cotton, linen or bamboo are better. These fabrics are breathable, absorb sweat and allow air to reach the skin.

The cut also plays a role: wide, loose clothing allows air to circulate better and prevents heat build-up. Light colors also reflect sunlight, while darker shades absorb more heat. Airy dresses, linen pants, wide T-shirts or tunics are particularly comfortable. If you are out and about, you should also think about headgear; a sun hat or cap not only protects you from sunburn, but also from overheating.

Enjoy the outdoors cleverly: use shady spots and timing

A sunny weekend is perfect for spending time outdoors, but caution is advised in extreme heat. The midday heat between 11 a.m. and 4 p.m. should be avoided if possible, as UV radiation is strongest at this time. In the early morning or late afternoon, the sun is less intense and temperatures are more pleasant.

If you want to be outside, you should look for a shady spot - it's much easier to stay cool under trees, parasols or pergolas. Parks or forests also offer an ideal destination for an outing due to their natural cooling effect. Make sure you have adequate sun protection: sun cream with a high sun protection factor, sunglasses and headgear are a must. Special care is required for children and older people - they are more sensitive to heat and should take regular breaks in the shade.

Sleep better at night: the perfect cooling strategy

If the heat won't go away even after sunset, sleep can become a challenge. But with a few tricks, you can make the night more pleasant. First of all, it is important to keep the bedroom as cool as possible during the day - darken the windows, close the doors and, if possible, let the cooler air in at night. A fan can also be useful here, especially when combined with a bowl of ice.

Light cotton or linen bedding, a thin sheet instead of a blanket and minimalist sleepwear will make you feel comfortable. Some people also swear by a lukewarm shower before going to bed - this helps to lower the body temperature without shocking the body with ice-cold water. A damp cloth on the forehead or neck can also bring relief. If you want to be particularly creative, put your pillow in the fridge during the day or freeze a hot water bottle with water, both of which provide a cooling effect and help you fall asleep.

A hot weekend doesn't have to be a reason for despair, with the right measures you can not only bear the heat but even enjoy it. Whether through clever cooling with fans, refreshing food with watermelon, airy clothing or relaxing hours in the shade outdoors: If you prepare yourself, you can enjoy summer to the full. And if the nights stay warm too, little cooling tricks can help you get a good night's sleep. This turns the heatwave into a short break from everyday life - without any stress, but with plenty of well-being.