Keep Cool in Hot Weather

As we know, extreme heat can pose several health risks for many people. Warm weather is usually welcomed in the UK, but sometimes extreme heat is too much. Thousands of people, each year, are admitted to hospital as a result of heat-related ailments, such as heat exhaustion, heatstroke or severe sunburn. Temperatures in South Cheshire are set to rise in the coming weeks and the Met Office's announcement of a heatwave, we share our top tips for keeping safe and cool during the hot weather.

Can hot weather be dangerous?

A heatwave can be the factor of a number of health risks, particularly for those who are vulnerable. Babies, young children, older people and people with underlying health conditions or long term illness such as diabetes or Parkinson's disease are most likely to be most vulnerable to the health risks. As we age, we are less able to control our body temperature, as ageing decreases our ability to sweat.

The main risks, outlined by the NHS are:

• Heat exhaustion/heatstroke
• Overheating
• Dehydration (not drinking enough water)

How to Keep Cool in Hot Weather

There are many ways that will help you to keep cool during the hot weather that is due to come. Avoid exercising during the hottest part of the day, which is between 11:00am - 3:00pm. If you are outdoors, during this time, try to keep out of the sun and sit or walk in the shade instead. Whilst outside, wearing sunscreen and a wide brimmed hat will also keep you cool. If you do find yourself getting to hot, a cool shower can help, as well as regularly sprinkling water over the skin or clothing, or applying a damp cloth on the back of your neck. Drink plenty of fluids to ensure you stay hydrated and avoid excess alcohol.

How to Keep Your House Cool in Hot Weather

By keeping your house cool, you will help stop yourself from becoming overheated. For rooms that face the sun, close the curtains to help keep rooms cooler. In order to keep your house cool, it will help to keep your windows closed during the day even tough it can be tempting to have them open. This will keep the hot air out. At night time, once the temperature has dropped, you can open your windows to allow fresh air to circulate round the house and cool it.

What food should I eat during Hot Weather?

The best foods to eat during hot weather are salads and fruits, especially fruits with a high water content. Also, cucumber, celery and melon; these are all 95% water. Fruits with a high water content include strawberries, melons, oranges, pineapples and peaches.

How to sleep in Hot Weather?

Understandably, trying to sleep during warm weather can be extremely difficult. There are many ways to try and cool yourself before you get into bed. Soak your feet in cool water for 10 minutes as heat is lost quicker through your feet and head. Think about your sleep environment. Check the tog of your duvet, the higher the tog rating, the warmer the duvet. Replace a higher tog duvet with one between 2.5-7 tog. It is best to leave your door open, if you are using a fan. This will allow for air to flow around the room. If you don't have a fan, or the noise stops you from falling asleep, why not try filling up a hot water bottle with cold water to keep you cool? Hot weather can also make us feel tired. Avoid napping during the day though, as this could leave you struggling to get to sleep during the evening.

What are signs of overheating?

Heatstroke can kick in once your body temperature reaches 40c or above. The signs of heatstroke are similar to heat exhaustion, but the person may lose consciousness, have dry skin, stop sweating and/or have difficulty breathing. If you know someone who is vulnerable or lives alone, check up on them to ensure they are coping with the heat.

For more top tips on keeping cool during the hot weather, take a look at the NHS Website. If you'd like information on Right at Home South Cheshire and the Homecare Services that we provide, please get in touch with us on 01270 257347 or email us on [email protected].