During a heat wave, the best way to stay cool is to stay indoors as much as possible during the hottest parts of the day, drink plenty of water, and actively cool your body down. The key is combining practical measures at home with smart choices about when and where you go. Below, we answer the most frequently asked questions about what you can do in extreme heat.
How do you stay cool during a heat wave?
You stay cool during a heat wave by avoiding the sun between 12:00 and 16:00, shielding your home from heat as effectively as possible, and regularly cooling your body with cold water. Combine this with light, breathable clothing and adequate hydration to prevent overheating.
Closing curtains and shutters on the sun-facing side of your home is one of the most effective ways to keep heat out. Open windows at night when the outside temperature drops, and close them again during the day as soon as it is warmer outside than inside. This principle, also known as night ventilation, can keep your home noticeably cooler.
For your body itself, cold showers, wet cloths on the back of the neck, and drinking cold water without ice cubes are effective ways to regulate body temperature. Ice water sounds tempting, but lukewarm water is absorbed more quickly by your body. Wear light, breathable clothing made from natural materials such as cotton or linen, and avoid strenuous activity during the hottest hours.
Which activities are suitable in extreme heat?
In extreme heat, activities inside cooled spaces are most suitable, such as visiting a museum, going to the cinema, or exploring a covered arts venue. Outdoors, early morning activities before 10:00 or evening activities after 19:00 are safe, provided you drink enough and use sun protection.
Swimming in an outdoor pool or at the coast is popular in hot weather, but this too is best done outside the hottest hours. Walking in forests or shady parks is more pleasant than walking in full sun, because trees provide natural cooling.
For those looking for a sensory indoor adventure, an art experience like the Doloris Maze offers a refreshing alternative. The locations in Tilburg and Utrecht are equipped with climate control, so the outside temperature has little effect on the indoor environment. You wander at your own pace through rooms full of art and imagination, completely removed from the heat outside.
What are the best places to go during a heat wave?
The best places to go during a heat wave are cooled indoor spaces such as libraries, museums, cinemas, and covered shopping centres, or naturally cool environments such as forests, lakes, and coastal areas early in the day. Choose places where you can find shade and relief without standing in the sun for long.
Libraries and museums are underrated destinations in hot weather. They are free or affordable, pleasantly cooled, and offer plenty to keep you occupied for a few hours. City parks with lots of trees and water features are also a good idea, as long as you go early and bring enough water.
If you want to do something more active, covered experiences are an excellent choice. Think of a bowling alley, a film marathon, or an artistic experience in a cooled building. The point is to seek out an environment where the temperature is manageable and you are not dependent on the weather outside.
What can you do indoors when it is too hot to go outside?
When it is too hot to go outside, you can read, watch films, cook, be creative, or learn a new skill through online courses indoors. The key is to choose activities that require little physical exertion and that you can do in the coolest room of your home.
The coolest spot in the house is usually the ground floor or a room on the north-facing side of the building. Set up your activities there. A good book, a puzzle, a drawing, or a film marathon are all excellent ways to get through the hottest hours without unnecessarily burdening your body.
Cooking is best done in the early morning or late evening, so you do not create extra heat in the house during the day. Meals that require little or no cooking time, such as salads, cold soups, or wraps, are ideal in hot weather. This way you keep the temperature in your home as low as possible.
What should you eat and drink during a heat wave?
During a heat wave, it is best to drink at least 1.5 to 2 litres of water per day, more if you are active or sweating. Eat light and fresh: vegetables, fruit, cold salads, and light protein sources are better than heavy, fatty meals that cost your body extra energy to digest.
Foods with a high water content also help keep you hydrated. Think of cucumber, watermelon, tomatoes, strawberries, and yoghurt. These products provide moisture and nutrients at the same time, without burdening your digestion.
Avoid alcohol and caffeine as much as possible during extreme heat. Both substances have a diuretic effect and can accelerate dehydration. Fizzy drinks with a lot of sugar give a brief sense of refreshment, but do not help your body regulate its temperature. It is better to choose water, herbal tea at room temperature, or diluted fruit juice.
When does a heat wave become dangerous and what are the warning signs?
A heat wave becomes dangerous when the body temperature can no longer drop sufficiently, which can lead to exhaustion or heat stroke. Warning signs include persistent heavy sweating followed by dry skin, dizziness, confusion, nausea, a rapid heartbeat, and the feeling of about to faint.
Vulnerable groups are at greater risk, including the elderly, young children, people with cardiovascular disease, and people who work or exercise outdoors. For them it is especially important to regularly check that they are drinking enough and to spend the hottest hours of the day indoors.
At signs of heat stroke, such as stopping sweating while it is still very hot, severe confusion, or loss of consciousness, call 112 immediately. Move the person to a cool environment, place wet cloths on the neck, armpits, and groin, and give small sips of water if the person is still conscious. Do not wait with these signs, as heat stroke can quickly become serious.
Frequently Asked Questions
How do I know if I am drinking enough during a heat wave?
A simple way to check your hydration is to monitor the colour of your urine: light yellow or straw yellow means you are drinking enough, dark yellow or orange is a sign that you need to drink more. Also put yourself on a schedule, such as a glass of water per hour, so you do not forget to drink even when you do not feel thirsty. Remember that feeling thirsty is already an early sign of dehydration, so do not wait until you are thirsty.
What is the best way to keep my home cool without air conditioning?
The most effective approach without air conditioning is to combine night ventilation with daytime shielding: open windows and doors at night to let cool air in, and close them early in the morning before the outside temperature rises. Keep curtains, shutters, or blinds closed on the sun-facing side of your home during the day. Also avoid using heat sources such as the oven, dryer, or washing machine during the day, as these add extra heat to your living space.
Can I exercise during a heat wave, and if so, how do I do it safely?
Exercising during a heat wave is possible, but requires extra precautions. Limit intensive exertion to the early morning (before 10:00) or late evening (after 19:00), when the temperature is considerably lower. Drink extra water before, during, and after exercise, wear light and loose clothing, and stop immediately if you experience dizziness, nausea, or a pounding headache. Consider temporarily switching to indoor sports such as swimming in a covered pool or working out in a cooled gym.
How do I protect vulnerable family members, such as the elderly or young children, extra well during extreme heat?
Check on the elderly and young children several times a day, even if they say they are fine, because they sometimes recognise heat symptoms less well. Make sure they always spend the hottest hours of the day indoors in the coolest room, and offer them something to drink regularly without waiting for them to ask. Never leave young children alone in a car, even for a short time, and consider scheduling a daily check-in for elderly people who live alone.
What are common mistakes people make during a heat wave?
A common mistake is thinking that a fan always provides cooling: at temperatures above 35°C, a fan only blows warm air around and can even accelerate dehydration. Other mistakes include drinking large amounts of ice water (which can cause stomach cramps), staying in the sun too long because you (still) feel fine, and drinking alcohol to cope with the heat. Forgetting sun protection in cloudy weather is also a risk, because UV radiation penetrates through clouds.
How do I plan outings or activities smartly during a heat wave?
Plan all outdoor activities before 10:00 or after 19:00 and choose your destination deliberately: shady forests, covered attractions, or cooled indoor spaces are ideal. Prepare well by always bringing enough water, using sunscreen, and wearing a hat or cap. Also check in advance whether the location you are visiting has climate control, so you are not caught off guard.
How long does it take for my body to get used to extreme heat?
The human body needs an average of 7 to 14 days to acclimatise to sustained extreme heat, a process in which your heart rate, sweat secretion, and blood circulation adjust. During that first period you are most vulnerable and it is especially important to be cautious with exertion and sun exposure. If you know a heat wave is coming, you can gradually prepare yourself by doing activities outdoors in the morning and slowly building up your exposure.
