How to keep cool in hot weather

In the UK, we welcome sunshine and warm weather, but we often struggle with extreme heatwaves, which can lead to potential health risks. Thousands of people are admitted to hospital due to heat-related ailments each year, such as severe sunburn, heat exhaustion or heatstroke. Following the Met Office’s announcement of rising temperatures, we’re here to share our top tips for keeping cool and safe during Hertfordshire’s coming heatwave.

 

Can hot weather be dangerous?

Facing extreme heat can pose several risks for vulnerable people, including babies, young children, older people and those with underlying health conditions or long-term illness, such as diabetes or Parkinson’s disease. 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:

·         Dehydration (not drinking enough water)

·         Overheating

·         Heat exhaustion/heatstroke

 

How to keep cool in hot weather

It’s important to avoid exercising during the hottest part of the day (11.00am – 3.00pm), and to try to keep cool in the shade instead. When outside, remember to wear sunscreen and a wide brimmed hat, staying hydrated with plenty of fluids and avoiding excess alcohol. If you are struggling, taking a cool shower can help, as well as regularly sprinkling water over the skin or clothing, or dabbing a damp cloth on the back of your neck.

 

How to keep your house cool in hot weather

Overheating at home is very common during a heatwave, so keeping your house cool is essential. Closing the curtains is a good way for rooms facing the sun to stay cooler, and while it an often be tempting to open the windows during the day, but this lets in the hot air, so it’s better to keep them closed throughout the day. At night, once the temperature has dropped, you can open the windows to let the cooler air circulate. Sometimes, it may even be cooler outdoors than indoors.

 

What food should I eat during hot weather?

Cold foods such as salads are ideal hot weather foods, as are fruits with a high water content, including strawberries, melons, oranges, pineapples and peaches. Cucumber, celery and melon are all 95% water!

 

How to sleep in hot weather

 Hot weather can often make it tricky to sleep at night. A good way to cool down before bed is to soak your feet in cool water for 10 minutes, as heat is lost quicker through your feet and your head. It’s also important to consider your sleeping environments; for example, check the tog of your duvet. The higher the tog rating, the warmer the duvet – ones between 2.5 and 7 and best for hotter weather. If you are using a fan, keep the door open to allow the cooler air to circulate around the room. If the noise prevents you from sleeping, try filling up a hot water bottle with cold water to keep cool instead. While hot weather can make us feel tired and lethargic, it’s better to avoid napping throughout the day, as this could lead to you struggling to sleep later on!

 

What are the signs of over-heating?

Always check on those that are vulnerable around you, to see how they are coping with the heat. Heatstroke can start once your body temperature reaches 40c or above. The signs of heatstroke are very similar to heat exhaustion, but the person may lose consciousness, have dry skin, stop sweating and/or have trouble breathing.

 

For more information and tips on how to keep cool during the hot weather, take a look at the NHS website. If you’d like information on Right at Home Stevenage, Letchworth & Hitchin, and the homecare services we offer, please get on touch with us on 01462 559159, or email us at [email protected].