Hygiene tips for hot weather: Take warm showers, wear wool socks, use antifungal powders

With above-average temperatures baking much of the United States this summer, Americans are getting sweaty. But sweat is a good thing, it's just the body’s way of cooling the body down. When it comes into contact with bacteria on the skin, however, that’s when body odor happens. BO is the most obvious concern when it comes to hygiene and heat, and showering and wearing deodorant are the simple solutions, but there are other issues to keep in mind — and tips to follow to stay cool and clean.

🚿 Take a shower or bath

Bathing frequency all comes down to personal preference. About two-thirds of Americans shower daily, according to Harvard Health, but how often one takes a shower is more about habit than health. When it’s hot, those spending the majority of their time in air-conditioned environments may find the need to shower less than someone working or exercising outside, for example.

For the optimal shower during the dog days of summer, here are some best practices:

• Find the right temperature — A warm shower is best for body temperature regulation, avoid extremes. [The Guardian]

• Hit the hot spots — Face, groin and armpits are the most important parts to thoroughly wash (for women, don’t forget beneath the breasts). Arms and legs don’t always need soap. [Today]

• Timing matters — Five to 10 minutes is the ideal shower time to avoid dry skin and removing the right amount of bacteria. [Healthline]

Baths have various health benefits, one of them being a stress reliever. Because extreme heat tends to impact mood, it could be good to take a soak.

🙆 Wear deodorant

Most body odor is emitted from under your arms because bacteria love areas with trapped heat and moisture, which become exacerbated during summertime. Regular washing keeps the right amount of bacteria balanced on your body. Deodorant and antiperspirants are the most popular products to prevent body odor, but the decision to use them is a personal or cultural preference.

When picking what’s right for your armpits, be aware of the difference between antiperspirants and deodorants. Deodorants repel bacteria and mask body odor while antiperspirants block sweat glands. Some products combine the two, typically using aluminum to block the sweat. For those who want to avoid aluminum in their antiperspirants or deodorants, there are plenty of aluminum-free products to choose from. Dermatologists warn against blocking sweat production if you don’t sweat excessively because it can increase sweat production in other areas of the body.

Keep this info from Women’s Health (applicable for all!) top of mind for odor prevention and removal:

• Use a benzoyl peroxide body wash on your armpits. Look for formulations with less than 10% of the active ingredient.

• Hand sanitizer works in a pinch if deodorant isn’t near. Because hand sanitizer fights bacteria, this hack can help (careful if you’ve just waxed or shaved though!).

• Use antiperspirant in the morning and night. This gives the product more time to absorb into the sweat glands.

🦶Maintain proper foot care

Feet have nearly 250,000 sweat glands, so proper care is important. Athlete’s foot, a fungal skin infection, tends to flare up in the summer because fungus and bacteria thrive in warm, moist environments and people spend more time in places like water parks, locker rooms, public bathrooms and pool surfaces.

• Wear breathable shoes — Podiatrist Danielle DesPrés says lightweight athletic shoes with mesh on the outside are best. [Time]

• The right socks go a long way — James McGuire, DPM, recommends merino wool or synthetic fabrics such as polyester or nylon. Wool in the summer might sound counterintuitive but the fabric is great at absorbing and evaporating moisture. [Self]

Beyond sweat, watch out for surfaces like asphalt, pavement and even sand that can result in burns, Today says. Sunscreen is an important option too, as the tops of feet are one of the most overlooked places.

😶‍🌫️ Cleanse and protect your skin

For a summer glow that has nothing to do with the beads of perspiration dripping down your face, cleansing and protection are key.

During high sweat times, dermatologist Dr. Melanie Palm recommends washing your face up to your hairline. “This area is usually overlooked, which can result in breakouts along the hairline or the outer edges of your face," she told InStyle.

But keeping skin too clean — scrubbing and using harsh soaps — can break the protective barrier of oil and interrupt the balance of “good” bacteria that protects your skin from dry, itchy and irritated skin. Germs and allergens can break through the skin’s surface which can lead to allergic reactions and…you guessed it, infections.

Dermatologists also recommend switching up your skin care routine and products to lighter-weight products during the summer if your skin is oily or acne-prone.

And as you catch sun rays while spending more time outside this season, don’t forget to slather on sunscreen that’s at least SPF 30, contains zinc, and has a broad spectrum label. Don’t forget to reapply and wash it all off at the end of the day, especially the face to avoid breakouts (look for non-comedogenic products to keep pores clear). If you do get a sunburn, there are four steps to take in the aftermath: cool down, moisturize, hydrate and address inflammation.

👕 Keep clothing light and breezy

Whether the summer streets are your runway or you just have to robe so you’re not naked, keep it easy, breezy. Wear light-colored, loose and breathable clothing such as cotton an linen to increase airflow. Sweat evaporates from the skin’s surface and cools the body down. Loose-fitting clothing makes that process easier and is less likely to trap heat and odor than synthetic fabrics.

An overlooked but uncomfortable issue is groin-region sweat. The HuffPost has recommendations to prevent sweat down there:

• Choose light, airy fabrics like cotton and avoid nylon, polyester and other synthetic materials

• Change your clothes immediately after sweating

• Use antifungal or jock itch powders

• Down-there antiperspirants should be used with caution but are effective

Lastly, don’t forget about your footwear! Shoes like sneakers, made from synthetic materials like plastic and rubber are more likely to cause sweaty feet, which can also cause athlete’s foot, so wear sandals when you can.

🌆 Heat and your health

• What are the signs of heat illness? Symptoms to look out for include cramps (pain or spasms in the arms, abdomen or legs), headache, dizziness, nausea, weakness, confusion, high body temperature and seizures.

• How extreme heat affects the body. Sweating is just one of the ways in which our bodies respond to heat. The groups more vulnerable to extreme heat include children, older adults and pregnant people, among others.

• Stay hydrated. Keep that water bottle full, and make sure you’re not ignoring symptoms of dehydration.

• Be careful around booze. It’s easy to get dehydrated when you’re drinking alcohol in the sun — which can spell disaster if you’re near water. Read this before your next pool party or lake day.

• How heat affects sleep. “Research has shown that when temperatures are too hot, sleep quality and depth suffers,” says W. Christopher Winter, a neurologist and sleep medicine physician.

• Eat hydrating foods. Watermelon, cucumbers, celery, strawberries, kiwi, spinach and more nutrient-dense foods with high water content are great for hot days.

• How to dress when it’s hot. Airflow is crucial!

• Extreme heat can affect your mental health. As your body temperature rises, your body finds ways to cool itself through processes like sweating. This uses up energy, which can make you feel more lethargic or depressed.

• Check the weather in your area: Just type in your zip code.