Health and fitness

Beat the Summer Heat Like a Boss

Ah, summer—the season of sun-kissed skin, lazy beach days, and the unbearable heat that makes you question your life choices. But as much as we love the summer vibes, it's important to remember that the scorching heat can take its toll on our bodies. So, here are some friendly tips to beat the summer heat and keep your cool like a boss. Plus, learn first aid for heat stroke!

FWD Life Philippines

PAG ASA predicts a really hot summer


According to the experts at PAGASA (Philippine Atmospheric, Geophysical, and Astronomical Services Administration), the peak of summer heat is expected to hit us with full force in April and May. Brace yourselves for temperatures ranging from a balmy 25 to a sweltering 38 degrees Celsius (don't fry an egg on the sidewalk just yet though!) in Metro Manila alone. Mountainous regions in Luzon may experience temperatures ranging from 12 to 30 degrees, and parts of the Visayas and Mindanao can reach a scorching 24 to 38 degrees.

And get this, not only is it hot, but the added humidity also adds to the discomfort. When temperatures soar and the air is thick with humidity, that supposed heat index of 38 can easily feel like 40, 41, or even 42—making it quite uncomfortable for us to bear. PAGASA mentioned the potential of a heat index reaching as high as 50 degrees! Talk about a hot summer!

How to stay cool in hot and humid weather


First and foremost, stay away from the scorching heat of the sun. Steer clear of outdoor activities between 12 p.m. and 3 p.m., when the sun is at its peak and temperatures are soaring.

Avoid strenuous activities during peak heat index times and listen to your body when it needs to rest. This will help protect you from heat-related complications like heat stroke, which is a life-threatening condition.

If you must venture outside, seek shade from time to time. Wear a hat and bring an umbrella. Protect your skin from the sun's harmful rays by applying sunscreen with a high SPF. Bringing a portable fan can also do wonders for your health and your mood. And remember, dark-colored clothes may be fashionable, but they absorb more heat, so opt for light-colored and loose-fitting outfits to keep yourself feeling breezy and comfortable.

It's also essential to stay hydrated. Carry a water bottle with you and drink plenty of fluids throughout the day like your life depends on it, because it really does.

Embrace the power of frozen treats. Halo Halo, ice cream, smoothies, popsicles, and chilled fruits are not only delicious but also a surefire way to beat the heat.

Ventilation is your friend. Keep the cool air moving with fans and air-conditioning. We can’t control the heat outside so let’s do everything to keep ourselves cool where we can.

Extend the chill vibes to our furry friends, too!


Our pets rely on us to keep them safe and comfortable, especially during hot weather. So, here are some effective ways to ensure your pets stay cool and comfortable.

  1. Hydration is key. Just like us, pets need to stay hydrated during hot weather. Make sure your furry friend always has access to fresh, cool water.

  2. Create a shady spot for your pet to escape the scorching sun. Set up a canopy or even plant some trees if possible. Make sure their outdoor living area has proper shelter to shield them from direct sunlight.

  3. Adjust your walking schedule to avoid the hottest parts of the day. The sidewalks and pavements can become incredibly hot and burn their paws, so always check the temperature before setting out.

  4. Treat your pets to some icy delights. Freeze pet-friendly treats like raw carrots or small chunks of fruit in ice cubes or ice molds. It's not only a delicious treat but also helps keep them cool from the inside out.

  5. Never leave your pets unattended in a parked car, even for a few minutes. Cars can quickly heat up to dangerous temperatures, even with the windows cracked open. It's always better to be safe and leave your pets at home if you need to run errands.

  6. Give your pet a summer cut. Trimming their hair or getting a professional grooming session can help prevent overheating. Brushing their coat also removes excess fur, allowing better air circulation and reducing the risk of matting.

  7. Stray animals need your help, too. If you can, leave sources of water where there are stray animals. It’s a dry summer so there are days when they don’t even have access to water. But do remember replacing the water often so it doesn’t turn stagnant and be a breeding ground for mosquitoes, especially the dreaded Dengue mosquitoes.

Heat Stroke and Heat Exhaustion First Aid

Heat stroke happens when your body overheats and is unable to cool itself down. It occurs when the body can no longer control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. When heat stroke occurs, the body temperature can rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause permanent disability or death if the person does not receive emergency treatment.1 It's crucial to be able to recognize the signs and take prompt action to keep yourself and others safe.


The main symptoms to look out for include a high body temperature (above 103°F or 39.4°C), a rapid and strong pulse, flushed skin, headache, dizziness, nausea, confusion, and even loss of consciousness2. If you notice someone experiencing these symptoms, it's vital to take immediate action to prevent further complications.

When you suspect someone is suffering from heat stroke, time is of the essence. Here's what you can do to help:

  1. First, move the person to a shaded or cool area, away from direct heat.
  2. If possible, lay them down and elevate their feet slightly.
  3. Try to cool them down by removing excessive clothing and applying cool water or ice packs to their body.
  4. Encourage them to drink small sips of cool water if they are conscious and able to swallow.
  5. Seek medical help promptly, as heat stroke is a medical emergency that requires immediate attention.

Put your health first this summer

It’s important to prioritize your well-being when the mercury rises. Taking care of yourself during hot weather can make a world of difference in avoiding heat-related conditions. Just like how FWD Set for Health insurance plan is there to protect you financially by providing coverage for 42 major critical illnesses and 9 minor illnesses, or if the unexpected happens.

1Center for Disease Control – Heat Related Illnesses
2Mayo Clinic - Heatstroke