How to Stay Cool at Work

Co-authored by Victor Belavus and Hunter Rising

Last Updated: February 12, 2023 References

When temperatures start to rise and you feel like melting, your workplace is probably the last place you want to be. If you’re lucky, you may have air-conditioning to beat the heat. If not, there are easy ways for you to keep cool, whether you work indoors or outside, and stay comfortable while you get the job done.

Method 1

Method 1 of 3:

Maintaining Body Temperature

1
Drink 8 glasses of cold water per day. Have a reusable water bottle that you can refill with cold water throughout the day. Not only will water keep you cool throughout the day, it can keep you hydrated and avoid fatigue throughout the day.^{[1]
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Expert Source

Victor Belavus
Air Conditioning Specialist
Expert Interview. 6 May 2020.}^{[2]
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Research source}
- Avoid caffeinated drinks like coffee or tea. The caffeine increases blood flow and raises body temperature, regardless of if the drink is hot or cold.
2
Eat smaller lunches. Not only do large meals make your body work harder, they can also make you more sluggish.^{[3]
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Research source} To avoid the afternoon slump, consider grazing on healthy snacks, like nuts and fruits, throughout the day rather than eating a hearty lunch. Stick to cold foods like light salads or sandwiches if you can.
- Frozen fruit throughout the day is a healthy alternative that will also cool you down as you eat it! Let the fruit thaw for 10 minutes before eating it, either with a fork or your fingers.
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3
Wear your hair up. To stop your hair from getting too warm on your neck, wear your hair in a high ponytail or bun. Use fabric hair ties to keep your hair up and avoid the sweat.
- Use barrettes or bobby pins to keep hair out of your face and off your forehead.
4
Rinse your wrists with cold water. To help cool the main veins that move blood through the body, go to the bathroom and run cool water over your wrists for 30 seconds.^{[4]
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Research source} Not only will it be a refreshing feeling immediately, it can help keep you cool for a little while afterward too.
- To avoid getting up from a desk or job site, hold a cold water bottle to your wrists for the same amount of time for a similar effect.
5
Wear light-colored, thin fabrics. Materials like cotton or linen will be more breathable and help control your body temperature, unlike thick fabrics like polyester or rayon. Use light colors in your outfit since they reflect heat while darker colors will absorb heat.
- Wear looser fit clothes if possible so air can circulate through them more efficiently rather than being trapped.^{[5]
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Method 2

Method 2 of 3:

Cooling Down Your Desk Area

1
Shut the windows and close the blinds. Although a breeze may feel comfortable coming from outside, an open window will let warm air into the building. By keeping the windows shut and closing the shade, you block the hot air and direct sunlight from coming inside.^{[6]
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Expert Source

Victor Belavus
Air Conditioning Specialist
Expert Interview. 6 May 2020.}^{[7]
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Research source}
- Use a sun lamp, or light therapy lamp, to replace natural without a majority of the warming effects. These can be purchased online.
2
Keep electronic devices away from your body. Electronics generate heat, especially if they are battery operated. Keep your personal devices in bags, cases, or on your desktop so they are not in direct contact with your body.
- Use external keyboards if you work on laptops to avoid overheating components right underneath your hands.
3
Purchase a small personal fan. Small fans can help reduce heat while sitting at your desk.^{[8]
X
Expert Source

Victor Belavus
Air Conditioning Specialist
Expert Interview. 6 May 2020.} Place them next to your computer or under your desk to keep your feet cool. Personal fans can be purchased online or many big-box retailers.^{[9]
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Research source}
- Personal fans range from basic AC adapters to USB-powered. Find one that fits best in your workspace.
4
Use a cooling spray. A spritzer with aloe or peppermint is a quick and easy way to cool yourself down in a pinch. Many of these sprays can be purchased online or even made at home with water and essential oils.
- Make your own spray by filling a spritzer bottle with distilled water and adding 8 to 10 drops of peppermint essential oil.

Method 3

Method 3 of 3:

Working Safely Outdoors

1
Work in the morning or late evenings if possible. Peak sun hours happen between 10 AM and 3 PM. Start outdoor work early and continue in the late afternoon and evenings. If it is not possible to avoid working midday, find areas to take breaks in well-ventilated areas or in the shade.^{[10]
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Research source}
- If you have to be in the sun, wear a high SPF sunscreen to protect yourself.
- Bring a small dehumidifier into your office if possible.^{[11]
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  Expert Source
  
  Victor Belavus
  Air Conditioning Specialist
  Expert Interview. 6 May 2020.}
2
Designate a shaded area for frequent rest breaks. If there is no shade nearby, plan on bringing umbrellas or canopies to prevent exposure to the sun. If you feel overheated, take 5-minute breaks in the shade and rehydrate.^{[12]
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- If possible, move some jobs into shaded areas to avoid constant sun exposure.^{[13]
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3
Wear a cooling bandana. Cooling bandanas work by soaking them in water and wearing them either around your neck or over your head. The water evaporates, effectively cooling you as you work outdoors.^{[14]
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Research source} They can be purchased online or through other big-box retailers.
4
Don’t wipe away sweat. As sweat evaporates, it actually cools the body.^{[15]
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Research source} Wiping away sweat will make you warmer than if you leave it on your skin. Let your body perspire and cool itself on hot days.
5
Stay hydrated throughout the day. Continue to drink cold water or liquids with electrolytes, like Gatorade. Avoid dehydration by refilling your water throughout the day and drinking when you are noticeably fatigued.^{[16]
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Expert Source

Victor Belavus
Air Conditioning Specialist
Expert Interview. 6 May 2020.}
- Use a large water tumbler that is double-walled so ice will melt slower and keep your water cooler for longer.

Warnings

Watch for the signs of heat exhaustion. If you develop a rash, or experience dizziness, nausea, or a headache, take a break in the shade and rehydrate.^{[17]
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