Lately I feel like the Wicked Witch of the West from the Wizard of Oz. Specifically her, in the scene in which she is doused with a bucket of water and exclaims, “I’m melting! Melting!” No one has thrown water on me, at least not lately, but I resonate with her sentiment. I feel like I am melting. Recently, I wrote about this unusual hot humid streak we’ve been experiencing in my Cool Foods, Hot Days post. The heatwave is continuing to linger, hopefully just one more week…whew!
To beat the heat while I’m waiting, I’ve been taking my own advice and have stocked up on cool foods for these hot days. Our refrigerator shelves and kitchen counters are abundant with bunches and bowls of cucumbers, celery stalks, tomatoes, leafy greens, and bell peppers, as well as watermelon, oranges, strawberries, grapefruit, apples and more. All this fresh produce is being juiced, added to smoothies, and chopped for salads galore. Delicious, nutritious, and energizing, for sure!
In addition, I’ve been exercising outdoors before the mercury and humidity rise to uncomfortable levels. I’ve been drinking water. Lots of it. Water with lemon slices. Water with a touch of grated ginger. Water with a squeeze of lime. And I’ve been staying inside during the hottest part of the day.
From my journal: July 15, 2026, Newbury Park, California
“…hot and humid…still! Staying cool in the AC…got lots of fruits and veggies for the week…”
All of these tips have helped, but what more can someone do? Turns out, much more. First off, find some green. Trees offer shade, and as outdoor plants release moisture from their leaves this water evaporates which chills the air. Backyards, parks, and public green spaces make terrific cooling centers. Can’t get to one? Simply hanging out with greenery inside or with potted plants outside on a patio or deck will also provide a chill effect.
Cover up. It may seem counterintuitive, but covering up instead of shedding clothes is better for cooling off. When the sun’s rays touch bare skin, it raises its temperature, making you hotter. Light colored cottons and linens work well as they don’t absorb heat like darker colors do, and natural fabrics contain small openings that allow for airflow and help sweat evaporate faster. Sweat is our body’s air conditioner. As our internal heat converts sweat to vapor, the heat is pulled away which lowers our temperature.
Shield your neck. Covering your neck with a bandana helps protect against heat-related illnesses. Our necks contain large blood vessels and by keeping them cool, blood on route to our brains stays cool, too. This keeps our body temperature in check. You can buy specially made 100% cotton bandanas like MiraCool or Chill-Its which contain super absorbent polymers that are activated by soaking in cold water. But if you have a lightweight bandana on hand, just wet it with cold water and wrap it around your neck.
Eat spicy foods. Although eating spicy foods makes your temperature rise and blood circulation increase, it’s what produces sweat. And as mentioned above, once your sweat evaporates, your body is cooled.
Chill your pulse points. Simply running cold water over your wrists and splashing water on your face and temples is revitalizing.
Other advice is to enjoy a slushie or ice slurry as they contain tiny crystals. When these ice bits are ingested, they absorb heat in our bodies faster than drinking cold beverages alone. Also, adding mint to food or a drink can make us feel refreshed. Another suggestion I really like a lot is…reading! It was recommended to specifically read a book set in winter so that it will distract you from the summer heat! Ha!
With all of these new ideas, I think it’s time for me to go splash some cold water on my face and hands, slip on a long-sleeved white cotton tee shirt, and tie a wet bandana around my neck, then head out to our shady backyard with a serrano pepper and mint watermelon salad, cherry slushie, and a copy of Boris Pasternak’s classic novel, Doctor Zhivago. Ahh…it sure sounds cool to me!
A Journal Journey 