Summer in full swing: Top tips to stay cool, healthy, and heat-proof this 2025

The sun is out, the skies are clear, and the vibes are all about island getaways and weekend adventures — but don’t let the tropical thrill fool you. This year’s Philippine summer is coming in hot — literally.

According to PAGASA’s April 3 forecast, nine areas in the country are facing a “danger level” heat index, with Hinatuan, Surigao del Sur hitting a scorching 45°C, and Dagupan City at 44°C. Several others, including Iloilo, Butuan, and Puerto Princesa, are not far behind at 42°C — putting residents at risk for heat cramps, heat exhaustion, and even heat stroke.

Metro Manila is also sweltering, with temperatures expected to feel like 40°C in Quezon City and 38°C in Pasay. That means the need for summer safety is not just optional, it’s essential.

So, whether you're planning a beach escape or just surviving the urban heat, here are fun, but life-saving tips to beat the blaze this summer:

1. Stay hydrated, stay happy

Let’s be real — sweat is your constant companion during summer. That means your body is losing fluids faster than usual. Drink at least 8–10 glasses of water a day, even if you’re not feeling thirsty.

To make your water "cooler" (pun intended), infuse your water with summer fruits like cucumber, mint, or watermelon. It’s hydrating and Instagrammable!

2. Avoid peak heat hours

PAGASA and global health agencies agree: the sun is at its strongest between 10 AM to 2 PM. Try to avoid outdoor errands or exercise during these hours. If you must head out, seek shade, use umbrellas, or find refuge under trees and tents.

3. Sunscreen is not optional

If you’re stepping out, even for a quick errand, lather up! Use a sunscreen with at least SPF 30, broad-spectrum protection, and water resistance. Reapply every two hours or after sweating.

Don wide-brimmed hats, UV-protective sunglasses, and loose cotton clothing to give your skin a break from the harsh rays.

4. Move, but make it smart

Yes, summer workouts are great for those beach bod goals, but heatstroke isn’t. Stick to early mornings or evenings when it’s cooler. Try home workouts with fans on blast or hit air-conditioned gyms if possible.

CDC Tip: You still need 150 minutes of physical activity weekly to stay fit and fab.

5. Watch out for common summer sicknesses

More heat = more health risks. Here’s what to watch out for:

• Dehydration – Causes dizziness, fatigue, and dry mouth.

• Heatstroke – Warning signs include nausea, high body temp, and confusion.

• Heat rash (Bungang Araw) – Those red itchy bumps are common in humid areas.

• Food poisoning – Heat + spoiled food = a recipe for disaster.

• Sunburn – Painful now, potentially dangerous later (skin cancer risk!).

6. Keep it fresh and clean

Summer’s heat also welcomes bacteria. Take cool showers, wash your hands regularly, and disinfect kitchen tools and surfaces — especially if you’re prepping perishable food. Never eat leftovers left out for more than two hours!

7. Stay in (If you can)

If it’s just too hot out, don’t force it. Plan errands during cooler hours and embrace indoor alternatives — movie marathons, DIY spa days, or maybe even learning to make that viral halo-halo recipe.

8. When in doubt, ask a doc

If you're feeling dizzy, excessively tired, or just unsure about any symptoms, consult a health professional. It’s better to be safe than sorry — especially in 45°C weather!

Have fun, but don’t fry

Summer in the Philippines is a beautiful thing — but it’s also no joke when it comes to health. With record-breaking heat waves sweeping across the islands, being informed and prepared is your ultimate summer weapon.

So go ahead, make those plans, soak in the sun, but stay safe, stay smart, and stay hydrated. Summer fun is better when you don’t spend it in a clinic!