夏季不用空調(diào)也涼爽的8個小妙方（雙語）

　　1. Sleep cooler.

　　睡覺的時候弄得涼快點兒

　　If the heat is keeping you from resting at night, try these ideas:

　　· Get a fan for your room. A fan on a low setting that can keep a light breeze blowing across your room can work wonders. If you dislike like air blowing directly on you while you sleep, you can still make your room cooler by using a fan in your window to circulate fresh air.

　　· Get a waterbed. A waterbed is like an air mattress, but full of non-pressurized water that supports the body by buoyancy. Water conducts and absorbs heat far more than air, so a waterbed, like a pool, feels cool in practically all weather. (It will need a small, low-power heating pad under itself to run most of the year.) They are very smooth but tend to "hammock", more as one is bigger and heavier (as with most sleeping difficulties) so if possible try before you buy.

　　· Put a small pillow in the freezer an hour or two before you go to bed. Put a few plastic shopping bags over it to keep ice from forming on the fabric.

　　· Hang up your bedding in the coolest part of the house during the day. As soon as you get up, take your bedding to the coolest room in the house (in the basement, or where there is the most shade) and hang up the blankets and sheets so that each side is exposed to the air. Take them down and put them back on your bed just before you go to sleep.

　　· Use silk or satin pillowcases, and satin sheets. Crisp cotton sheets are also good. These fabrics will feel smoother and cooler as you sleep. Put away your flannel sheets until the weather cools down.

　　· If you wake up too hot, consider removing bedclothes. Throw aside the blanket and go with just a sheet.

　　2. Just add water.

　　多用水、涼快多多

　　The relief is almost immediate, and will last for up to one hour or more.

　　· Drink water frequently. Your body will feel cooler if you are hydrated. Try drinking eight ounces of water at least every hour. Adding mint leaves, or orange, lemon or cucumber slices to your water makes it more refreshing. Many people will drink more if water has more flavor.

　　· Get a spray bottle - fill it with water, adjust it to fine mist and spray it on your exposed skin for an instant chill-zing cooling effect.

　　· Keep the back of your neck in shade (wear a cap backwards, or raise your collar) or put a wet handkerchief on the back of the neck. The sensor for our body temperature control system is in this area, and so with this method you can make the rest of your body think that you are "cool".

　　· Place or tie an icepack behind your head.

　　· Wet all your hair, or just all along the hairline in a pinch. The evaporation of the water will cool your head (though it may make your hair a bit frizzy if it's curly!).

　　· Wear a bandana with water soaked on it and put it on your head. Or you can relive the 80's and wear a wet terrycloth headband on your forehead.

　　· Try using a water misting fan. These portable devices are battery operated so you can take them with you wherever you go. As you mist and fan yourself, the water is evaporated on your skin, giving you an instant cooling sensation.

　　· Soak a t-shirt in the sink, wring it out and put it on. Sit in a lawn chair (or other chair that lets air through to you) in front of a fan. Re-wet as it dries. Use lukewarm or cool water (not ice-cold) for this so you do not "shock" your system.

　　· Wear a short sleeved shirt and put water on the sleeves only. If there is a breeze or fan blowing on you, you can actually get cold! Use a squirt bottle, the sink or hose if outside to keep your sleeves wet. If you are outside and wearing long pants and you put water on your legs, the water will cool your legs. Long skirts are also good for this. Just sprinkle the hemline with water.

　　· Run cold water over your wrists for 10 seconds on each hand. This will reduce your temperature for roughly an hour.

　　· Soak your feet in a bucket of cold water. The body radiates heat from the hands, feet, face and ears, so cooling any of these will efficiently cool the body. Kiddie wading pools are great for adults feet too.

　　· Fill your bathtub with cool water and get in. Once you are used to the temperature, let some water out and refill with cold water. Keep doing this until you are sufficiently cold. Your body will stay cool for a long time after you get out. For a fast cool-down, add ice!

　　· Go for a swim. Visit the swimming pool, lake, ocean, or river and unwind.

　　3. Dress appropriately.

　　穿著要適宜

　　There are several strategies to dress (or undress) for the heat, depending on your situation:

　　· Wear nothing. If you are in a situation where you can go without clothes, this can be the most comfortable and natural way to stay cool.

　　· Wear next-to-nothing. Put on a swimsuit, or wear your underwear at home.

　　· Wear natural fiber summer clothing. Wear loosely-woven natural fabrics (cotton, silk, linen) rather than polyester, rayon, or other artificial fibers (with the possible exception of performance fabrics).

　　· Wear light colors. Darker colors will absorb the sun's heat and stay warmer longer than light or white clothing, which reflects light and heat. Wear natural summer clothing.

　　· Cover yourself up. Covering up may actually keep you cooler, especially if the heat is low in humidity. In the scorching temperatures of the Middle Eastern deserts, traditional cultures wear clothing covering from head to toe. By protecting your skin from the sun beating down, you'll also shade your skin. Be sure your clothing is made of natural fabrics and is loose-fitting.

　　4. Alter your diet.

　　改變你的飲食

　　What you eat and drink can help keep you cool as well.

　　· Stock your freezer with flavored ice treats. Freeze a bag of chopped fruit such as watermelon, pineapple or lemons. Cooling down can be a tasty experience too!

　　· Use a hint of mint. Mint refreshes the skin and leaves a nice cooling sensation. Try a few minty or menthol products to cool your skin. Slather on lotion with peppermint (avoid your face and eyes), shower with peppermint soap, use a minty foot soak or other powders with mint. There are even a few minty recipes you could try, for example:

　　· Candied Mint Leaves

　　· Watermelon Yogurt Mint Smoothie

　　· Mint Tea

　　· Irish Cream Mint Chocolate Drink

　　· Minted Fresh Green Pea Soup

　　· Mint Truffles

　　· Basil Mint Orange Pesto

　　· Dark Chocolate Dipped Mint Leaves

　　· Pudina Aloo (Potatoes in Mint Sauce)

　　· Green Pea and Mint Sandwiches

　　· Use cucumbers. Slice a thin piece of cold cucumber (from the fridge or a cooler) and stick it in the middle of your forehead! This feels fantastic on a hot day or when stuck in a hot car and works almost immediately! An ice cube or a cold soda can work similarly, though the astringency of the cucumber is more refreshing for your eyelids.

　　· Eat spicy food. It's not a coincidence that many people in hotter regions of the world eat spicy food. Spicy (hot to the taste) food increases perspiration which cools the body as it evaporates. It also can cause an endorphin rush that is quite pleasant and might make you forget about the heat.

　　5.Go downstairs and lie on the floor.

　　下樓，躺到地板上

　　Warm air rises (since it's less dense than cooler air) so it's layered on top of the downward moving cooler air, which sinks lower. If you're in a house, for example, stay lower than the warm air. Make your way to the basement or lower level. It will be coolest near the floor in the basement or on the ground level.

　　6. Try a heat snorkeling system.

　　試試“制冷系統(tǒng)”

　　Take a glass and fill it almost to the brim with ice cubes. Hold it up to your mouth and blow gently into the cup. The ice causes the air you are blowing into the cup to cool down drastically, and since the air only has one way out of the cup (the hole which should now be aiming right at your face) the cold air is forced out over your skin.

　　· To put the "snorkeling system" to more efficient use, point a fan into a square of four cups filled with ice water and ice cubes. The cooler air in the cups has nowhere to go but out. Each night, refreeze the cubes and open the windows instead.

　　7. Think cool.

　　想想讓你能涼快起來的事情

　　Read books about climbing Mount Everest, visiting Antarctica, or watch winter movies like "March of the Penguins" and "Ice Age." You might not be physically cooler, but if your mind envisions a cold environment, you might feel a bit cooler.

　　8.Rest smart.

　　休息時也要避免熱著

　　Relax and cool down at the same time with these tips:

　　· Sit still. Physical activity in the heat is a bad idea. Save that walk, weeding the garden, or vacuuming the floor until the cool of evening.

　　· Get Made in the shade. Trees and other greenery usually provide superior shade, but get out of the sun.

　　· Avoid peak sunlight hours. Take a cue from people in extremely hot climates and avoid going out between 10 a.m. and 3 p.m., when the sun's rays are hottest. You will also avoid a sunburn this way.