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Tips to Stay Cool While Working in the Summer Heat

Tips to Stay Cool While Working in the Summer Heat

For gardeners and homesteaders, summer is a blessing and a challenge. Tomatoes are ripening, pollinators are buzzing, and days stretch long enough to get (almost) everything done, until the sun starts to feel less like warmth and more like a warning. Whether planting a late crop, tending the compost, or enjoying your green sanctuary, the summer heat can sneak up quickly, knocking you for a loop if you’re not careful.  So let’s cover some tips to stay cool!

Sustainable living means staying in rhythm with nature, but even the most seasoned gardener isn’t immune to sun fatigue, exhaustion, and dehydration. Thankfully, there are smart, natural ways to work with the heat rather than against it.

From food choices to clothing and cooling techniques, here’s how to combat the heat without breaking stride or limiting your commitment to living off the land.

Understanding the Risks of Working in Extreme Heat

Gardening in the blazing sun may feel like a badge of honor, but it comes with real risks. Once the temperature climbs above 90°F, especially with humidity, your body begins struggling to regulate internal temperatures. Dehydration, heat exhaustion, and heat stroke can creep in slowly but escalate quickly.

For those who spend hours outside with few breaks or shade (hello, weeding marathons), it’s vital to know that core body temperature over 103°F can lead to confusion, nausea, and damage to internal organs. Sustainable living thrives on consistency, so keeping yourself safe and hydrated ensures you keep up with the land for seasons to come.

Hydration is Key: What (and How) to Drink

Water isn’t just something to nourish your plants; it’s your best tool for keeping cool. Sipping water steadily throughout the day is more effective than chugging a bottle after two hours of trenching.  On a side note, you also have to take into account how your homestead animals need hydration…

If you’re sweating a lot, consider tossing a pinch of sea salt and a splash of lemon into your water to replace lost electrolytes naturally. Herbal teas, like hibiscus or peppermint, served over ice, can be refreshing and hydrating. And, if you’re running a small homestead or garden stand, keep a jug of water near your tools or greenhouse so you’re never far from a quick drink.

Smart Food Choices to Beat the Heat

When digging, weeding, or harvesting under the summer sunshine, what you eat impacts how you feel. Fruits and vegetables (and some herbs) with high water content can help keep your core temperature down while delivering nutrients your body craves. Steer clear of heavy junk foods or sugary drinks. Reach for these smart food choices instead:

  • Watermelon is over 90% water and loaded with lycopene, protecting your skin from sun damage.
  • Cucumbers are nearly 96% water, acting like natural electrolyte boosters. Eat them raw with a sprinkle of sea salt to boost electrolytes.
  • Freeze grapes or melon cubes for hydration that cools you from the inside out.
  • Add fresh mint or basil to iced water or fruit for optimal thermoregulation.
  • Snack on tomatoes and peaches for a hit of vitamin C and potassium, two nutrients that help your body manage heat.

You should also graze on hydrating snacks throughout the day. Think carrot sticks, snap peas, or cherry tomatoes. And skip caffeine during peak heat to avoid feeling sluggish and overheated when your metabolic temperature rises.

Cooling Gear and Clothing Essentials

Forget fashion. Gardening in summer heat calls for function and comfort. Lightweight, loose-fitting clothing made from natural fibers, like cotton or linen, allows your skin to breathe and your sweat to evaporate.

Opt for light colors that reflect the sun, not dark ones that soak up the heat. A wide-brimmed hat is your best friend in July, protecting your scalp, face, and neck from the harshest rays. Keep a damp hand towel or cooling cloth around your neck or wrists, and refresh it with cold water from your garden hose when it starts drying out.

Shade and Scheduling Strategies

One of the most sustainable things you can do is listen to your body’s natural rhythm and the sun’s. Plan your most intense gardening work, like digging, hauling mulch, or harvesting, for early morning or late evening when temperatures are lower.

Reserve shaded tasks, like seed sorting or tool maintenance, for the hottest parts of the day, when the sun is highest in the sky. Set up a shaded rest station under a tree or canopy with a chair, cold drinks, and a cool cloth.

There’s no shame in taking breaks, only wisdom.

Body Cooling Techniques That Work

  • Use a couple of drops of peppermint or lavender in cold water in a spray bottle for an energizing cooling mist across the back of your neck, wrists, and legs.
  • Store a wet towel in the freezer for 15 to 20 minutes before gardening for a cold compress when you need it.
  • Use a solar-powered handheld fan while sitting in the shade to enhance evaporation and airflow.
  • Chill a metal spoon in ice water, then press it against your forehead or temples for a quick burst of relief.
  • My personal ‘go to’ is a battery operated neck fan.

Recognizing the Signs of Heat Exhaustion

If you start feeling dizzy, weak, excessively sweaty, or nauseous, stop what you’re doing immediately and find shade. Other warning signs include headache, clammy skin, and a racing pulse.

If you’ve stopped sweating but still feel overwhelmingly hot, confused, or experience vomiting, it may be heat stroke. Get inside and ask for help to cool your body. Heat-related illness isn’t something to “tough out.”

Summer gardening doesn’t have to be a survival sport. With mindful decisions, you can enjoy your time outside, protect your health, and keep harvests rolling in. Looking to deepen your knowledge of sustainable living and seasonal health? Contact Stoney Creek Farm in Tennessee for hands-on workshops and information that nurtures your mind, body, and land.