How to keep cool in hot weather
Published: 12/07/2024
Warm weather is always welcome in the UK and provides respite from the usually grey skies. However, intense heatwaves can pose significant health risks on all of us, especially the most vulnerable of us, and can quickly become very dangerous. This includes babies, young children, the elderly, and those with underlying long term health conditions, such as Parkinson’s disease or diabetes. As we age, we become less able to control our core body temperature as easily, because ageing reduces our ability to sweat.
Thousands of people are admitted to hospital every year as a result of ailments caused by the extreme heat, such as heat-stroke, severe sunburn, and heat exhaustion. With temperatures set to rise in Central London over the coming weeks, we share our top tips for keeping safe and cool during hot weather!
The main risks as outlined by the NHS are:
- Dehydration (not drinking enough water)
- Overheating
- Heat Exhaustion/Heat Stroke
Here are our top tips on how to help you keep cool in hot weather!
- Avoid exercising or being outdoors during the hottest part of the day, which is usually between 11:00-15:00.
- If you happen to be outdoors during this time of day, try to keep out of the sun, and sit or walk in the shade instead
- Don’t forget the essentials, like suncream, sunglasses, and a wide brimmed hat!
- Taking cool showers can help with cooling down, as well as regularly sprinkling water over the skin or clothing or applying a damp cloth on the back of your neck.
- Consider investing in a water spray fan, which mists water through the spray, as well as keeping you cool through the hand-held fan.
- Drink plenty of fluids to ensure you remain hydrated and avoid drinking excess alcohol.
Here is how you can keep your house cool in hot weather!
- For rooms that face the sun, close the curtains to help keep rooms cooler.
- Whilst it can be tempting to crack open a window during the day, it is pivotal that you keep the hot air out in order to keep your house cool, so don’t do this. Instead, try to open the windows at night, when the temperatures have dropped, to allow fresh air to circulate around the house and cool it.
- Consider that it may sometimes be cooler outside than it is inside…
Here are some foods that we recommend you eat during hot weather:
- Salads are the perfect hot weather food, as are fruits with a high water content.
- Cucumber, celery, and melon are all 95% water!
- Fruits with a high water content include strawberries, melons, oranges, pineapples and peaches.
During very warm spells, it is common to struggle with getting to sleep. Here are some tips that we recommend to help you sleep easier:
- Before going to bed, soak your feet in cool water for ten minutes. Heat is lost quicker through your feet and your head.
- Think about your sleep environment. Check the tog of your duvet. The higher the tog rating, the warmer the duvet. Try to replace a higher tog duvet with one between 2.5-7 tog.
- If you are using a fan, keep the door open. 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 to fill up a hot water bottle with cold water to keep you cool?
- Hot weather can also make one feel fatigued and drained of energy. Avoid napping during the day though, as this could leave you struggling to get to sleep during the evening.
If you know someone who is vulnerable, or lives alone, check up on them to ensure they are coping with the heat. Heatstroke can kick in once your body temperature reaches 40°C, 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 difficulty breathing.
For more top tips on keeping cool during the hot weather, take a look at the NHS website, as well as our Instagram (@rightathomecentrallondon), where we regularly update the stream with tips on how to stay cool! If you would like information on Right at Home Central London and the homecare services we offer, please get in touch with us on 020 3084 7333.
