How to keep cool in hot weather

Each year in the UK, warm weather is usually welcomed but we often struggle in extreme heat which can pose several health risks.
It is not well know, but each year, thousands of people are admitted to hospital as a result of heat-related ailments, such as severe sunburn, heat exhaustion or heatstroke.
With temperatures set to rise in Cheshire during the coming weeks and the Met Office’s announcement of a heatwave, we would like to share our top tips for keeping safe and cool during the hot weather.

Can hot weather be dangerous?
Heatwaves can pose a number of health risks, particularly for those who are vulnerable, such as babies, young children, older people and people with underlying health conditions or long term illness such as diabetes or Parkinson’s disease. People may not be aware that 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
The hottest part of the day is usually between 11.00am – 3.00pm,if you are outdoors, try to keep out of the sun and sit or walk in the shade instead. If you are outside, remember to wear sunscreen and a wide brimmed hat. In extreme temperatures taking 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. It is advisable not to take strenuous exercise during these times.

How to keep your house cool in hot weather
Keeping your house cool can help stop you from becoming overheated. For rooms that face the sun, close the curtains to help keep rooms cooler. It can be tempting to open the windows during the day, but in order to keep your house cool, you need to keep the hot air out. In the evening, when the temperature has dropped outside, you can open the windows to allow fresh air to circulate round the house and cool it.
What food should I eat during hot weather?
Salads are perfect hot weather food, as are fruits with a high water content such as cucumber, celery and melon which contain 95% water. Other fruits with a high water content include strawberries, oranges, pineapples and peaches.

How to sleep in hot weather
During very warm spells, it is common to struggle with getting to sleep. Before going to bed try soaking your feet in cool water for 10 minutes. Heat is lost quicker through your feet and your head. Also, 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. If you use a fan, keep the door open. This will allow for air to flow around the room and keep it cool. If you do not 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?
What are the signs of overheating?

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 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 Mid Cheshire and the homecare services we offer, please get in touch with us on 01606 537400.