Staying Cool this Summer

In the UK, while warm weather is typically embraced, coping with extreme heat presents various health hazards. Annually, numerous individuals find themselves hospitalized due to heat-related conditions like severe sunburn, heat exhaustion, or heatstroke. As temperatures are anticipated to climb in Tyneside over the upcoming weeks, and with the Met Office forecasting a heatwave, we offer our essential advice for staying safe and comfortable during the soaring temperatures.

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 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 exhausation/heatstroke

 How to keep cool in hot weather

To stay cool during hot weather, it's advisable to refrain from exercising during the peak heat hours, typically between 11:00 am and 3:00 pm. If you're outdoors during this period, seek shade and avoid direct sunlight. Donning sunscreen and a wide-brimmed hat is essential for protection. Cooling measures such as taking a refreshing shower, sprinkling water on skin or clothes, or placing a damp cloth on the back of your neck can provide relief. Hydration is crucial, so ensure to drink ample fluids and moderate alcohol intake to stay well-hydrated.

How to keep your house cool in hot weather

Maintaining a cool indoor environment is essential to prevent overheating. Close the curtains in rooms exposed to direct sunlight to minimize heat absorption. Although it may seem appealing to open windows during the day, it's crucial to keep hot air out to maintain a cool house. Instead, wait until nighttime when outdoor temperatures have cooled, and then open windows to facilitate fresh air circulation indoors, aiding in cooling. Additionally, consider that outdoor temperatures might be cooler than indoor temperatures at times.

What food should I eat during hot weather?

Salads are 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.

How to sleep in hot weather

During periods of intense heat, falling asleep can be a challenge. Prior to bedtime, immerse your feet in cool water for about 10 minutes as heat dissipates more rapidly from extremities like your feet and head. Assess your sleep environment by checking the tog rating of your duvet; opt for one with a tog rating between 2.5-7, as higher ratings retain more warmth. If utilizing a fan, leaving the door ajar encourages air circulation throughout the room. Alternatively, if fan noise disrupts your sleep, consider filling a hot water bottle with cold water for a cooling effect. While hot weather may induce fatigue, refrain from daytime naps to avoid difficulty falling asleep in the evening.

What are the signs of overheating?

If there's someone you know who is vulnerable or living alone, it's important to check in on them to ensure they're managing the heat effectively. Heatstroke can occur when the body temperature reaches 40°C or higher. Its symptoms resemble those of heat exhaustion, but may also include loss of consciousness, dry skin, cessation of sweating, and 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 Tyneside and the homecare services we offer, please get in touch with us on 0191 215 5555.