Drink plenty of cool water throughout the day
Eat water-rich foods like cucumber, watermelon, oranges, and lettuce
Avoid spicy foods and heavy, oily meals
Limit caffeine and alcohol
Wear loose, light-colored, breathable clothing
Stay in shaded or air-conditioned places
Take cool showers or baths
Use a fan or cooling towel
Avoid intense exercise during peak heat hours
Rest often and reduce physical exertion
Eat smaller, lighter meals
Include mint, coconut water, and yogurt if tolerated
Keep windows open for airflow when safe
Sleep in a cool room with light bedding
Seek medical help if heat symptoms are severe or persistent