Heatwaves are coming to countries that have never really lived over 30ºC so here is some advice from Spain
@seven-oomen (I think you are already doing the best you can, given the circumstances, from what you mentioned, but just in case).
You have to turn your house into a cave. Many countries don't have blinders or anything thicker than a light curtain in their windows: you want your house to be as dark as possible during the day. Cover your windows with thick opaque curtains or with cardboard if you can't find/buy those curtains. I found isolating curtains a couple of years ago and, sure, they are a bit expensive, but they are a lifesaver (for both winter and summer). This one is harder up North because nights are way shorter than in Spain, but still worth a try.
Open only at night. All windows open to the max all night. If in the morning there is some breeze and it's fresh, leave it open until it stops being fresh. If you have to go to work before that, close everything, make it dark. Avoid opening during the hottest hours.
If the floor is not wooden and not carpet, mop it with water at night so that it evaporates and makes everything fresher. If it's wooden or carpet, I'm sorry (maybe wood also accepts being mopped, but I don't know enough about any kind of floor that's not some variation of stone or cement).
Fans are your friends. I have seen the "put ice in front of the fan" advice but never tested it, so if you do that, share how it goes.
Have all kinds of vegetables and liquids at home. Avoid cooking during the hottest hours. Here is some specific advice for food:
Cook early in the morning or late at night. Find recipes of salads, pures or any other kind of food that can be eaten cold. Brine foods are excellent: they're already cooked and vinegar is refreshing.
Some drinks that are also food are: gazpacho (there are many variations, find the one you like), ajoblanco (better than it looks like, it's like a watered up alioli with bread), tarator (Bulgarian drink with yoghurt and cucumber), ayran, fruit smoothies. None of them require heat to be prepared.
Keep a wet towel nearby to wet your neck and forehead. If you struggle to sleep at night, you can also cover yourself with a wet towel.
For daily life outside of home:
If you need to leave the house during the hottest hours: cover up. Wear a hat or a scarf or something on your head. People do not cover their heads enough and it helps in regulating temperature. You can also wet a scarf and put it in your head.
(Personally, I have realised that more layers is actually better: a hat may be itchy but a scarf and a hat is excellent because the scarf keeps the sweat which is refreshing and the hat has a layer of circulating air around. Similarly, an under t-shirt will keep the sweat and an over t-shirt will create circulating air. Long sleeves prevent the sun from touching your skin and this is sun protection but also protection from the actual sensation of burn. But that's just me and people tend to not like when I say it/not believe me, I'm putting it out here in case it helps someone)
If you don't want to cover your body, wear sunscreen for love's sake.
Carry a hand fan, water or other liquid at all times.
If you work from home or are otherwise not required to leave the house during the hottest hours, DO NOT. Buy groceries early in the morning or late in the evening. Live early in the morning or late at night. People say Spanish people like to party because we are out in the street late at night, but could there be another reason for this?
I am going to insist on this: do not be outside when it's hot and there is no shadow in the street.
And this is mainly it.
i hope it's okay if i add onto this as someone from a humid climate, a lot of this is really good advice but some of it isn't applicable or is sometimes worse when the air is wet.
bowl of ice or water in front of a fan is called a swamp cooler. these are helpful! but if it's humid, it will make the air muggier and nasty.
you don't want to add water to the air when it's already muggy if you can help it, so i'd advise against mopping the floors if it's humid
if it's humid, you're going to want less layers, thinner stuff; natural (or mostly natural) fabrics. synthetic, plastic materials will trap your body heat
in a similar vein, if you're able to (socially/financially/etc), i would strongly suggest wearing long skirts. my comfy around-the-house clothes have been skirts for the last couple years even though i don't really wear them when i go out and it's SO beneficial in the summer.
stepping into the shade does virtually nothing when it's humid unfortunately, so (especially if you're sensitive to heat or on a medication that makes you more sensitive) i'd suggest getting anything you need to do outside done in the early hours of the day. like it's not getting down to 80°F/26°C here until midnight now, and it's down to 75°F/24°C by 6 in the morning. i try to get stuff done outside before it's back up to 80 by 8 am.
since you'll be needing to hydrate: make sure you're having salty snacks, too - get your electrolytes. you need sodium to hold onto water you're drinking!!
for the love of all that's good: don't try to "tough it out", and do NOT forget to drink water it's so so so important. way too many people think they'll be fine despite the fact calls to first responders about heat exhaustion/stroke spike during heat waves. i see and hear so many ambulances/fire trucks when it's hot out because of it.
TAKE CARE OF YOURSELF !!!! 🫵
