Whether it is a heatwave at home or while on summer holiday, a soar in temperature can make us feel hot, exhausted, uncomfortable and sometimes bloated.

Here are some ways to help cool you down this summer so you can enjoy the long, hot days.

Stay Hydrated

Keeping well-hydrated is key to feeling cool and comfortable. If you sweat without replacing the water, your body will get hotter and in extreme circumstances heat-stroke could result. This means drinking at least two or three glasses of water every hour; don’t wait until you feel thirsty though. But when you do, try not to be too tempted by alcohol or by sweetened and caffeinated drinks, as they dehydrate the body; so it’s best to avoid or reduce them.

It is also good to know that caffeinated drinks, such as coffee and cola, increase metabolic heat in the body and are best kept to a minimum. Sweetened sparkling or still water, kombucha, coconut water, fruit smoothies and vegetable juices, as well as cooling herbs teas, such as mint, chrysanthemum and fennel, are good choices in hot weather.

Eat hydrating foods

Eat fruit and vegetables with a high-water content; they will also contain important electrolytes such as magnesium, potassium, calcium and sodium. These will help you maintain fluid balance and help prevent dehydration. They also help keep blood pressure stable.

Some of the best fruit and vegetables for hydration are: watermelon, oranges, grapefruit, grapes, kiwi, avocado, bananas, pineapple, blueberries, lettuce, cucumber, tomatoes, carrots, peppers, courgette, coconut water.

You can also try delicious hydrating drinks such as Rejuvenated H30 Hydration, just one scoop of rehydration salts added to 400-500ml of water provides all the key minerals for skin and ions necessary to create super healthy and hydrated cells. Also, through its combination of organic coconut water, aloe vera and lemon myrtle, The Beauty Chef’s Hydration Inner Beauty Boost, helps hydrate skin, making it appear less dull while also combating fine lines and free-radical damage. When mixed with water the formula is activated to help improve gut health, circulation and oxygenation of the blood, to boost overall skin health.

Your diet

It is best to avoid meals that are high in animal protein as this increases metabolic heat. Smaller meals with fresh fruit and vegetables will demand less of your digestive system and in turn will help to keep you cool. The best protein sources in hot weather are nuts, seeds, tofu, quinoa and buckwheat.

Avoid too much salt as this will encourage the body to retain water which can then cause swollen hands, ankles or feet. Some foods are natural diuretics which increase urine production which can be helpful if there is fluid retention. These foods include asparagus, beetroot, spinach, lettuce, onion and lemon.

Skincare for summer

Some skin conditions are aggravated in hot weather so careful skincare choices are needed to protect skin and also allow it to breathe. Sometimes sweat and air conditioning make skin dry, yet, conversely, it can also make it appear oily and too shiny. Washing your face in cool water and using a very gentle face wash or micellar water followed by a splash of cool water. You could try Madara foaming facial cleanser, A’kin micellar water or Verso Foaming Cleanser.

Natural anti-inflammatory skincare ingredients will help to soothe and calm skin. Aloe Vera has soothing, healing and cooling properties. Aloe is found in Madara Micellar water, Dr Jackson’s 05 Face and Eye Essence, Evolve Hyaluronic Serum 200 and Kimberly Sayer Aromatic Night Repair cream. Green Tea soothes redness inflammation and helps to detoxify the skin. Try The Konjac Company Green Tea facial Sponge, A’kin Replenishing Antioxidant Night Cream and A’kin Micellar Water.

Witch Hazel calms clarifies and hydrates skin, this is found in Dr Hauschka Facial Toner as well as other Dr. Hauschka products. Pure & Light specialise in gentle formulations for problem skin. Their Organic essential Face Cream has inti-inflammatory properties and soothes redness and irritation.