Cool ways to chill out

It's hot and getting hotter still, but we're not complaining! Here's our A to Z of the foods, drinks and gadgets that can keep you cool when the temperature soars so you can enjoy yourself in the summer sunshine!

A

Aloe vera, a cactus-like plant related to the lily family, has been used as a skin-soother for centuries. There are many aloe-based creams and gels available, look for those with a higher percentage of aloe, such as Higher Nature's Ultimate Aloe Skin Gel, £7.90 for 60ml (0845 33 00012)

B

Beta carotene is a nutrient which helps to quell the effects of free radicals (molecules which accelerate cell degeneration) in the skin which are produced as a result of sun exposure. Mangoes and carrot are rich in betacarotene - and have far fewer calories than ice-creams.

C

Curry might not be your first food choice in a heatwave, but it is a good one. "Hot and spicy food is fantastic when it's hot because it provokes sweating, the body's cooling mechanism and defence against heat," says Cyrus Todiwala, owner of Café Spice Namaste (Prescot Street, E1).

D

rug-induced photosensitivity. If you are on particular medicines, such as thiazides (diuretics), tetracyclines (antibiotics), or NSAIDS (a kind of painkiller), then overexposure to bright sunlight may cause you to develop a rash. A GP or pharmacist can tell you which medicines are less likely to cause this reaction.

E

Essential fatty acids. "The cells of your body are 'waterproofed' by fats," says nutritionist Kate Cook, "so if you don't have enough EFAs, water will evaporate faster from your cells, leaving you at greater risk of dehydration. Oily fish, nuts and seeds are all good sources of essential fatty acids.

F

Fan. The most innovative portable fan is the Aeromist fan from Design Go, which pumps out a fine mist of water as well as moving the air. £6.99, from travel equipment stockists.

G

Good hygiene. Take plenty of cooling showers. Feet, in particular, sweat more in hot weather, which can cause fungal infections to flare up.

H

Hair "You can lose up to 50 per cent of your body heat through your head," advises Sharon Landmann, technical director of Headmasters' chain of salons, "so a shorter summer haircut really is a heat-reducing measure."

I

Ice-cold fizzy drinks seem an appealing option when it's hot, but your body would prefer sips of water, at room temperature. "It is better to sip water slowly," says Kate Cook. "Gulping it down flushes electrolytes and minerals through the body, whereas sipping water slowly rehydrates the body."

J

Juice may seem a more pleasant alternative to water when you are trying to drink more fluids, but it is not as effective at rehydrating the body unless it is diluted.

K

Kale has a goitrogenic action which slightly suppresses thryoid action, which will make you feel less susceptible to heat," say nutritionist Ian Marber of The Food Doctor. Try a salad of wilted kale, dressed with olive oil and lemon juice.

L

Lavender essential oil is remarkably good for burns, and is one of the few aromatherapy oils that can be applied neat to the skin. For scorched skin, mix 10 drops of lavender oil and two drops of camomile oil, in 20ml of carrier oil.

M

Menthol-based products have a cooling effect and are particularly good for relieving hot, swollen legs. Marks & Spencer has a Body Treatment Ice Cool Gel (£5) and a mentholandglycerine based Cooling Foot Reviver (£1).