Plus

The heat is on. Struggling through sweltering days and sticky nights with not even a cool breeze or light shower to refresh us, for most Sri Lankans this is as bad as it gets. The question is as simple as it is crucial – what can you do to beat the heat? The Sunday Times looked for some answers.

If you are not fortunate enough to have air conditioning in your home, these hot months can be an ordeal. Sleeping becomes a sweaty, disturbed event, while cooking takes on the proportions of a nightmare. Iyoni Liyanasuriya, an Interior Architect, gave us some tips on how to make the best of an uncomfortable situation.

Fabrics are key to feeling comfortable and cool at home. Light fabrics like cotton, linen and voiles are better suited for the warm humidity of Sri Lanka, Iyoni explains, and are therefore easier to live with. Simple embroidery, beading on cushion covers or brightly contrasting colours can liven up upholstery. As for your windows, stripping away heavy, rich fabrics and replacing them with light-weight translucent materials can work wonders, says Iyoni.

Keeping the windows open for the cool airy effect makes the most of our abundant sunshine, she says. However, you do want to avoid direct sun coming in. A sunshade over the window will do the trick. Pedestal fans are a wonderful way to find some relief from the heat. When combined with cross ventilation, such fans ensure that the air in your house is fresh and constantly moving. You need only place a fan near your bed when you sleep to feel the improvement or take it into the kitchen for instant relief. For those who can afford it, fans with an antique finish will enhance the look of any room.

“You can do wonders with colour,” she explained, adding that modern technology has made thousands of shades available to consumers. Paint one wall a dark, rich colour, and the other walls in a lighter complimentary shade, advises Iyoni explaining that such a choice will make a room appear larger. In addition, colours such as blues and green are known for their cooling properties.

Removing all the clutter is the next step. Fewer items in the room will not only make it look bigger, it will also add to the serenity of the room, she says. However, the occasional summer accessory will do wonders for the look of a room - you can choose paper fans, birdhouses, fruit bowls, coloured stones, and marbles or beach shells. “Roll up your floor rugs and opt for bare flooring instead,” says Iyoni, adding that such items simply tend to gather dust anyway.

Bring your garden into your home. A potted plant placed in a circular basin (to prevent dirt spilling over) adds a nice touch to any room. Another simple method is to strategically hang a large mirror in your living room, so that it reflects the beauty of the garden into the living room. Just the sight of water on a hot day is a blessed relief and as for the sound…Iyoni swears by its relaxing properties. An elegant basin of water with pebbles or even a lotus looks beautiful. With a simple motor and pump one can even arrange for the water to flow from one basin to the next and back, she says.

Michael Wijesuriya, one of the island’s favourite designers was our next consultant.

While increasing numbers of the work force now take shelter in cool air-conditioned offices; most of us however must still brave the blazing sun on occasion. “Dressing down is the trend,” states Michael, “people are beginning to look more at comfort than at fashion,” he says adding “in this heat, what else can one do?” Fortunately, one need not throw away all sense of style. “Salwar kameezes, kurtas and kurtis are, despite their length, very comfortable garments,” says Michael, adding that loose clothing is a must in this weather.

“You need to start right at the basics,” he says, referring to underwear. “Try to wear under clothing that is pure cotton,” he advises, adding that most such garments on the market consist of polyester mixes which are rather uncomfortable. The same applies to outer garments. Clothes made of 100% cotton or voile are the way to go. These are, of course, already well known summer fabrics – the only catch lies in the 100%. Michael explains that synthetic blends are fairly common and are to be avoided where possible.

Excessive sweating can be a bit of an embarrassment and for those who must wear a uniform to work or are obliged to don sarees; Michael suggests the use of sweat pads. These pads absorb your sweat, prevent staining of your garments and can be easily purchased at a local pharmacy. In addition, it is both fashionable and sensible to abandon heavy make-up and weighty shoes. Women should stick to light eye make-up and a little gloss, advises Michael, adding that simple pretty sandals look and feel best on the feet. As for your hair, keep it up and away from your face for most comfort.

What you eat

Sigrid de Silva, consultant dietician, gave us a little insight into what you should have on your menu during these months.

“It’s not so much the types of food you eat,” she revealed, “but the quantity – keep your portions light and small.” In fact, it is advisable to eat a little less than you really need, says Ms. de Silva adding that this is only appropriate for those who have a few kgs to spare. In particular, she recommends a light dinner - ideally restrict yourself to fruit or salad – you’ll sleep much better.

As for what you drink – choose between water, water and more water. “Take small sips of cool water throughout the day,” she says. Someone who works in an air-conditioned environment needs approximately 2 to 2 ½ litres a day at least, while those without the benefits of A.C are looking at a minimum of another litre and a half more. Drinking a whole bottle of cold water at once though, is most inadvisable and will result in an abrupt drop of your core temperature, explains Ms. de Silva.

“In this heat it is best to stay away from sweet fizzy drinks and even fruit juice,” she says, revealing that such liquids not only dehydrate you they also result in your body expending more energy. “This won’t help you feel any cooler,” in essence, “they only make you feel better for as long as they’re in your mouth,” she says. The same applies to caffeine rich substances – specifically tea and coffee, as well as to alcohol (that cold mug of beer is not as refreshing as you think it is).

Most people take care to stay away from ‘heaty’ foods – mango or prawns for example, says Ms. de Silva. However this does not necessarily have anything to do with actual body heat. “As far as I know, these foods are comparatively difficult for your body to cope with, especially in the case of people who are very allergy prone,” so while it may be advisable to go easy on them, one need not anticipate sweating it out after indulging.”
Finally, if your children are spending a lot of time playing outside in the sun, or your own work requires you to venture out, you must be careful to ensure your fluids and minerals are regularly replenished, warns Ms. de Silva.

The best way to do this is to take regular sips of diluted fruit juice with a little salt, she says, adding that even thambili with salt will do.