How to Keep Cool in Hot Weather

Intro:

In the UK (and Hertfordshire), we love the warm weather and it is usually welcomed but we often struggle when the temperature rises which can pose several health risks.
Each year, thousands of people are admitted to hospital as a result of heat-related ailments.

Can hot weather be dangerous?

• A heatwave can pose a number of health risks, particularly for those who are vulnerable.
• This includes babies, young children, older people, and people with underlying health conditions or long-term illnesses such as diabetes or Parkinson’s disease.
• As we age, we are less able to control our body temperature, as aging decreases our ability to sweat.

The main risks, outlined by the are:

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

What is a Heatwave?

A heatwave is an extended period of hot weather (at least three days) relative to the expected conditions of the area at that time of year, which may be accompanied by high humidity. For those of us in Hertfordshire, the Met Office lists these as tempertures above 28 degrees Centigrade

How to keep yourself cool in hot weather

The first and most obvious thing is to keep hydrated and make sure you are drinking plenty of fluids. Try and avoid alcohol or lots of caffeinated drinks. Tea and coffee are great but don’t overdo the caffeine or it can dehydrate you. Water and milk are great drinks to help hydrate you and quench your thirst. Try to avoid the energy sports drinks, they will help add minerals back into your body but most are full of sweeteners, sugars, and caffeine which will make you feel thirsty. Try not to guzzle down a large glass, but keep steadily drinking throughout the day. If you think you're not drinking enough or drinking too much, keeping a jug of water or squash next to you will help you monitor how much you are drinking.

11 am to 3 pm will be the hottest part of the day. Try not to exercise during this time and stay out of direct sunlight. If you can get outside where you can be in the shade and with a breeze blowing it will make you feel a lot cooler.

What you wear can make a big difference in how cool you will feel. Try to wear light coloured, loose-fitting clothes and a hat. Large brimmed hats are best as they provide more shade and watch out for baseball caps. Most won't cover the back of your neck and most have a hole at the back where you can get sunburnt like this chap.

If you go outside put on sunscreen/suncream. The most common areas people miss and get sunburnt are the back of the neck, shoulders and chest.

How to keep your house cool in hot weather

Keeping your house cool can help stop you from becoming overheated and make you feel more comfortable. Close the curtains in any rooms that will get direct sunlight (especially in the hottest part of the day). If it’s hotter outside than inside keep your windows and doors closed too. It can be tempting to open the windows and doors during the day, but it won't help to cool your home. All you’ll be able to do is keep the heat out. Then at night, when the temperature has dropped outside, you can open the windows and doors to allow fresh air to circulate around the house and cool your home.

Simply put:

• Early morning (when it's cooler outside) - Open the windows, curtains, and doors to let fresh cool air in.
• During the day - Close all the windows, curtains, and doors to keep the heat out
• In the evening (when it’s cooler outside) - Open the windows, curtains, and doors to let fresh cool air in

If you are opening windows and doors, please make sure your house is still secure. You may not like being in a hot house but it's better than having your house broken into.

What food should I eat during hot weather?

Try to eat foods that are cooler and have a high water content such as salads, watermelon, berries, oranges, grapes, and pineapple. Some of these are actually 95% water which will help cool you and keep you hydrated.

How to sleep in hot weather

When it's hotter at night it can be hard to get a good night's sleep. Try a few of these things to help you.
Take a cool shower or soak your feet in cold water for 10 minutes before you go to bed. You can lose a lot of heat from your feet so soaking them in the cold water will help cool you down.

Check your duvet to see what Tog level it is, the lower the number the cooler it will be. If it's really hot, remove the duvet from the cover completely and just use it as a sheet.   

Use a fan with the door open to help the air circulate around the room. If using a fan is too noisy or you can't leave the bedroom door open, then try filling a hot water bottle with cold water. It will stay cooler for longer. Don’t use ice water as you don’t want there to be condensation on the bottle which will make the bed wet.

We know how tired the hot weather can make you feel but try and avoid sleeping or taking a nap during the day as it will make it harder for you to fall asleep.

What are the signs of overheating?

The elderly love to feel warm which makes them prone to overheating so if you know someone who is elderly or vulnerable please check up on them and see how they are doing. Maybe take them a nice cold drink or ice cream.

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.

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 Welwyn Hatfield & St Albans and the homecare and domestic services we offer, please get in touch with us on 01707 682 100.