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How to Cool Down in Hot Weather

By Joe Boland

July 16, 2025

Hot weather can be draining, especially for women over 40 who are already navigating natural hormone changes, slower metabolism and shifts in energy levels. As temperatures soar, your body works harder to stay balanced, and small lifestyle tweaks can make a big difference in how you feel.

When the heat ramps up, your body has to work harder to regulate temperature, stay hydrated and maintain energy. That's why learning how to cool down and protect your overall wellness during hot weather is so important.

Whether you're heading outside for a workout, spending time with family or just trying to stay comfortable throughout the day, knowing how to cool down safely and effectively can help you avoid fatigue, dehydration and even heat-related health risks.

From hydration hacks to smart skincare and gut support, here are the top ways to beat the heat, feel energized and stay healthy all summer long.

1. Drink before you're thirsty

In hot weather, thirst can be a sign you’re already slightly dehydrated. Drink water consistently throughout the day, especially if you’re active, sweating or outdoors.

Set reminders if you tend to forget.

2. Stay hydrated all day long

Proper hydration is the foundation of wellness in hot weather. Aim for water infused with electrolytes to replenish what you lose through sweat.

Try a superfood-based electrolyte blend like Ancient Nutrition’s Rapid Hydration (which comes in strawberry lemonade or lemon lime) for hydration support.

3. Add electrolytes

When you sweat, you lose more than water; you lose electrolytes like potassium, sodium and magnesium. Replenish with coconut water or a clean electrolyte drink like this Homemade Citrus-Flavored Electrolyte Drink made from real superfood ingredients.

Ancient Nutrition’s Multi Collagen Advanced Hydrate Lemon Lime and Mixed Berry also work for making hydrating drinks. It contains collagen powder as well as twice the electrolytes vs. leading sports drinks.

4. Skip sugary and alcoholic beverages

Sodas, sweet teas and cocktails may seem refreshing, but they can actually dehydrate you further and may interfere with sleep and hormone balance.

If you want a flavorful option, try a summer mocktail using AN’s Organic SuperGreens Mango and Multi Collagen Advanced Hydrate with sparkling water and fruit.

5. Swap out coffee when possible

Caffeine acts as a diuretic, which may worsen dehydration in hot, humid weather. Instead of multiple cups of coffee, try a lighter alternative like AN’s Collagen Matcha Energizer. It has less caffeine and includes adaptogens that help with energy and stress.

6. Spend time in cool indoor spaces

Seek out air-conditioned environments when temperatures peak. Think your home, a library, grocery store or designated cooling centers in your community.

7. Take cool (not ice-cold) showers or baths

A slightly cool shower can reduce core body temperature without shocking your system. It’s a quick and soothing way to refresh after time outdoors.

A lukewarm or cool shower also can soothe sun-exposed skin and help you reset during mid-day heat.

8. Dress to beat the heat

Choose loose-fitting, breathable clothes made from cotton or linen. Light-colored fabrics reflect sunlight, helping you stay cooler compared to dark, synthetic options.

9. Avoid peak sun hours

The sun is at its strongest between 10 a.m. and 4 p.m. If possible, shift outdoor exercise or chores to early morning or evening hours to avoid overheating.

If you're working out in hot weather, aim for early mornings or use an air-conditioned space. Hydrate before, during and after exercise to help avoid heat exhaustion.

10. Use sunscreen and protective gear

Apply SPF 30+ sunscreen every two hours, especially after sweating or swimming. Add a wide-brimmed hat and UV-protective sunglasses for extra sun safety.

11. Moisturize to hydrate skin

Heat and sun exposure can dry out your skin. Keep it hydrated and resilient with a gentle, nourishing moisturizer (bonus if it contains aloe or hyaluronic acid).

12. Focus on gut health

Gut function plays a major role in regulating temperature, digestion and even mood. Support your microbiome with gut-friendly foods or a supplement like AN’s Colostrum, especially in the summer when heat can affect digestion.

13. Support hormone balance

Hot weather can magnify symptoms like hot flashes or fatigue. A supplement like AN’s Hormone Balance + Collagen can support estrogen levels, reduce cortisol (the stress hormone) and help you feel more in control.

14. Eat light, cool meals

Heavy, greasy foods can make you feel sluggish in the heat. Choose lighter meals that include proteins, healthy fats and cooling veggies to stay nourished and energized.

15. Know the signs of heat illness

Watch for symptoms like dizziness, nausea, excessive sweating or confusion. These may signal heat exhaustion or heat stroke. If they occur, move to a cool place, hydrate and seek medical attention if needed.

16. Plan ahead for outdoor activities

Whether it’s gardening, walking the dog or running errands, try to schedule tasks early in the day when it’s cooler. Don’t forget sun protection and a water bottle on the go.

17. Check in on others

Hot weather can be dangerous for the elderly, children and those with medical conditions. Check on friends, family and neighbors to make sure they’re staying hydrated and cool.

18. Choose cooling and hydrating foods

Water-rich, hydrating foods like watermelon, cucumber, strawberries, citrus fruits and leafy greens not only help quench thirst, but also provide key nutrients that support digestion, circulation and skin health. They also help cool the body from the inside.

Eat them fresh, or blend into smoothies for a hydrating treat.

19. Don’t be afraid to ask for help

If the heat becomes overwhelming or you’re not feeling well, reach out. Community centers, wellness groups and even neighbors can provide support and resources during extreme temperatures.

20. Use a cooling facial mist

A spritz of cooling mist with ingredients like aloe vera or rose water can help regulate skin temperature and feels refreshing during heat waves.

21. Keep your environment cool

Use fans, block direct sunlight with blackout curtains and keep windows open during cooler hours. Don’t forget to switch off heat-generating electronics when not in use.

22. Elevate your legs

Hot weather can lead to swelling in your feet and ankles. Elevate your legs for 15-20 minutes a day to help with circulation and reduce discomfort.

23. Try supplements for energy and hydration

Look for blends that support energy, gut health and hydration without overstimulating your system. Bonus: Choose those with real-food ingredients for extra wellness benefits. For instance, you can make a refreshing, hydrating Strawberry lemonade mocktail with Ancient Nutrition’s Multi Collagen Protein Strawberry Lemonade, perfect for the hot weather.

When hot weather hits, your body needs extra support to stay cool, hydrated and balanced. The best way to thrive (not just survive) through the summer months is to build daily habits that nourish from the inside out.

From drinking smarter and dressing cooler to supporting gut and hormone health, these hot weather tips can help you stay energized, protected and refreshed all season long.

Remember: You don’t have to wait until you feel uncomfortable to take action. Use these tips to stay ahead of the heat, and enjoy summer with confidence and vitality.