It is no secret that Singapore has been experiencing increasingly hotter days as of late. While we navigate this seemingly never-ending bout of heat, we have rounded up some important tips to help you keep your cool and protect yourself from the sun!
Stay Under The Shade
While a controlled amount of exposure to sunlight is beneficial for our bodies as it helps us produce Vitamin D, too much of it can also be dangerous. Prolonged exposure to UV radiation can cause sunburns, skin aging, eye damage as well as skin cancer. Therefore, it is advisable to limit the amount of time spent under direct sunlight, even on a cloudy day. The sun’s rays are the strongest between 10 a.m and 4 p.m., so during these hours, remain indoors as much as possible to keep you and your skin safe!
Slather On Some Sunscreen
Singapore’s close proximity to the equator means that it has one of the highest UV Index scores – an indication that we are exposed to high levels of UV radiation. Singapore has been averaging six to nine on the daily maximum UV index, placing it in the “high” to “very high” region. As such, it is worth investing in a good sunscreen that offers the right level of protection against harmful UV rays.
Check to ensure that the sunscreen that you are using has a Sun Protection Factor (SPF) of 30 and above, and is one that uses a broad-spectrum formula. A broad spectrum formula protects against both UVA and UVB rays – which penetrate different layers of the skin and can cause varying amounts of skin damage. Ensuring that your sunscreen fits both criteria will give your skin the highest level of protection possible!
It is equally important to ensure that you apply the right amount of sunscreen! It is recommended that the average adult use a minimum of 7 teaspoons of sunscreen to cover the entire body. A good way of ensuring that every part of your body is covered is to use 1 teaspoon for:
- The ears, face, and neck
- Each arm
- Each leg
- Chest and abdomen
- Back
The protection from sunscreen is also limited to no more than 2 hours, or less if you are perspiring or coming into contact with water. So, be sure to constantly reapply sunscreen every 2 hours if possible to ensure full protection.
Choose The Right Clothing
In Singapore, common outfits on a hot day often include a short-sleeved top or a pair of shorts. However, long-sleeved shirts and pants that cover up as much skin as possible might be the right choice as they provide a much higher level of protection for your skin.
Opt for lightweight and loose-fitting clothing as it allows for better air circulation and keeps you cooler. Clothing with denser weaves, such as denim, corduroy, and polyester also offers more UV protection when compared to clothing with loose or open weaves, like most Dri-FIT fabrics, bleached cotton and knits. A good gauge is to hold your clothing up to a light source – the more opaque it is, the more difficult it is for UV radiation to penetrate the fabric and reach your skin.
Wear The Right Accessories
The right accessories make up an essential part of your sun-protective wardrobe. A good pair of sunglasses is the first item that you should own. Always opt for lenses that offer 100% UV protection, and make sure to read the product label to confirm that they have a UV400 rating, or any similar level of protection against UV rays. Wrap-around sunglasses are also a great choice that offers even more all-round protection against the sides and the front of your eyes.
A hat is also a must-have as it offers good protection for your head, face, ears, and neck from the sun. Your best bet is a wide-brimmed hat with edges at least 7.5cm in width, as it provides the most extensive coverage against the sun rays.
Drink Up
Water is your body’s best friend on a hot day as it keep you hydrated and also helps regulate the internal temperature of your body. You’ve probably heard of the “eight glasses a day” rule and while it’s mostly a guide, be sure to listen to your body and drink up whenever you feel thirsty, especially on days where you perspire excessively.
Beverages rich in electrolytes are also great as they help to replenish essential nutrients that are lost from your body when you sweat. Coconut water is the go-to drink, as it is rich in electrolytes like potassium, sodium, and magnesium. Another great option is watermelon juice! It is a good source of antioxidants like Vitamin A and C, and contains natural sugars that give you a boost of energy after a tiring day under the sun.
A general rule of thumb is to avoid caffeine and alcohol, as they may worsen the effects of dehydration on your body on a hot day. However, as long as you ensure that your water intake is adequate, the occasional ice-cold pint of beer or a glass of your favourite cocktail can provide some much needed relief from the heat! If you’re not a fan of alcoholic drinks, you can make some mocktails instead.
Eat Light
When the temperature of the external environment is high, a lot of energy is spent trying to regulate our body’s internal temperature. Therefore, the amount of energy that is available for other bodily processes like digestion is reduced, meaning that it takes a longer amount of time to digest the same quantity of food.
You can assist your body by avoiding calorie-heavy foods that are high in carbohydrates and fats. Eating these types of foods will make you feel bloated and fatigued on a hot day, as your body is faced with the additional load of breaking down such a heavy meal. Instead, you should eat light foods such as fruits and vegetables. Their high water content will help to provide your body with additional fluids and is easy to digest, giving your body the boost it needs on a warm day.
Set Up Your Fans The Right Way
The ceiling fan in your home should be set to spin counter-clockwise during warm days. The counter-clockwise fan direction creates a downdraft that sends cool air straight down to the floor, creating a cool breeze closer to you. In order to change the direction that your ceiling fan rotates in, you have to locate the direction switch that is usually positioned on the motor housing of the fan. Flip the switch in the desired direction and you should be good to go! This video serves as a handy guide:
If you have two portable fans at home, you can also try out this method that should cool your home in a jiffy! Place one fan near an open window in your home that blows air into the room, drawing it in from the outside. Find as straight of a path as possible to another window or ventilation source in your home, while trying your best to avoid any objects that are in the way.
Place another fan at the second window that blows air out, essentially creating a cross-breeze that moves cool air in and hot air out of the house simultaneously. This method will help to cool down your room without the need for an AC!
Seek Refuge In An Air-Conditioned Place
Singapore certainly has no shortage of air-conditioned places, and it is common to find many flocking to the nearest shopping mall to find some shelter on a hot day. However, malls are not the only place where you can find solace on a hot day. You can try your hand at indoor rock-climbing at Climb Central, admire the Rain Vortex at Jewel Changi, immerse yourself in the local café scene and so much more!
Singapore also has more than 20 public pools spread across the island. Most of these only charge a few dollars for entry, and they are a great source of comfort on a hot day that can be enjoyed by everyone. If you want a more exclusive experience, book a staycation at a swanky hotel like Andaz Singapore or Marina Bay Sands, and take a dip in the infinity pools while admiring Singapore’s skyline.
DIY Air-Conditioning
This may sound like a tall tale, but placing a bowl of ice directly in front of a fan can have a cooling effect that simulates having an air-conditioning unit. When ice melts, it absorbs the heat from the warm air passing over it. As a result, the wind from the fan is cooled as it blows over the ice, creating a cooling mist that can then circulate throughout the room. While this is not a permanent solution, it sure can provide some temporary relief on days where the heat is unbearable!
Cool Your Bedsheets Before Bed
Nothing beats the feeling of heading to bed after a long day and sinking into nice and chilled sheets. Unfortunately, with the news headlines showing temperatures at record highs as of late, it can be difficult to experience this if you do not have the luxury of having air-conditioned rooms. There’s a quick and easy hack for this though – you can simply gather your bed sheets and pillowcases, put them in Ziploc bags, and put them in your freezer for a few hours. When it is time for bed, you will have cool and crisp bedsheets to lay your head on, and get your beauty sleep!
Perk Yourself Up With A Quick Facial Mist
Being exposed to the sun throughout the day can make your skin dry and dull. The salt and acidity from excess perspiration dries out the skin and can even clog pores, causing acne. A facial mist can give your skin a quick spritz of hydration – most mists contain moisturizing properties that soothe skin and provide relief! On hot days, a few sprays of facial mist can transform the way you feel, giving you that added burst of energy to power through the day.
A great free hack is to use peppermint tea as a facial mist! All you have to do is brew a pot of peppermint tea and refrigerate it until chilled. After which, you can pour it into a spray bottle, and you have your very own DIY facial mist. Peppermint tea contains menthol which gives your skin a refreshing, tingly feeling that will help you beat the summer heat!
We hope that these tips will come in handy in helping you stay protected against the heat! What are some of the things that you do to keep cool in Singapore’s tropical climate? Share them with us in the comments below.
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