Tips for keeping cool in hot weather

If you or someone else feels unwell with a high temperature during hot weather or after physical exertion, you should stay alert to the possibility of heat-related illnesses such as heat exhaustion or heatstroke.

Find out more about the signs of heat exhaustion and heatstroke, and when to get help.

The top ways to stay safe when the heat arrives are to:

• Look out for those who may struggle to keep themselves cool and hydrated. Older people, those with underlying conditions and those who live alone are particularly at risk.
• If you live alone, ask a relative or friend to phone to check that you are not having difficulties during periods of extreme heat.
• Stay cool indoors: Close curtains on rooms that face the sun to keep indoor spaces cooler and remember it may be cooler outdoors than indoors.
• If going outdoors, use the shade to provide cover from the sun.
• Drink plenty of fluids and avoid excess alcohol.
• Never leave anyone in a closed parked vehicle, especially infants, young children or animals.
• Try to keep out of the sun between 11am to 3pm, when the UV rays are strongest.
• Walk in the shade, apply sunscreen and wear a wide-brimmed hat, if you have to go out in the heat.
• Avoid physical exertion in the hottest parts of the day.
• Make sure you take water with you, if you are travelling.
• Check the latest weather forecast and temperature warnings – you can find these on TV, radio, mobile app or website.
• During warm weather going for a swim can provide much welcomed relief. If you are going into open water to cool down, take care and follow local safety advice.

If you have concerns about an uncomfortably hot house that's affecting your health or someone else's, get medical advice. You can also get help from the environmental health office at your local authority. They, or an approved local provider, can inspect a home for hazards to health, including excess heat.

In addition, Age UK offers a range of free information and advice designed to help older people live well during the summer months and protect themselves when the temperature rises. This charity helps people with information and advice on a broad range of issues such as claiming benefits, exploring housing options, paying for care and support, staying healthy, and making the most of the Internet.

Leading health organisations across the UK recommend:

• Try to keep your house cool; closing blinds or curtains can help.
• At night, keep your sleeping area well ventilated. Night cooling is important as it allows the body to recuperate.
• Try to stay cool by taking cool showers or baths and/or sprinkle yourself several times a day with cold water.
• Avoid too much exercise when very hot, which can cause heat exhaustion or heat stroke, and watch for signs of heat stress - an early sign is fatigue.
• Drink plenty of fluids, but not alcohol, which dehydrates the body.
• Try to eat as you normally would. Not eating properly may exacerbate health-related problems.
• Keep your vehicle well ventilated to avoid drowsiness. Take plenty of water with you and have regular rest breaks.
• If you have vulnerable neighbours who may be at risk during a heatwave, try to find out if someone is already looking after them or if they could benefit from a daily phone call.
• If you do go out for exercise or venture into your garden, try to avoid the hottest part of the day (11 am to 3 pm) and seek shade where possible. Avoid being in the sun for long stretches. Wear lightweight, light-coloured clothing, high factor sunscreen and a wide-brimmed hat.
• The UV index (the strength of the sun) can be high at many times of the year - it doesn't have to be hot. The UV index can be strong through cloud even when the sun isn't directly shining.
• Reapply an appropriate factor sun cream at regular intervals during the day.

Never leave children or animals in parked cars. Even on cool days, strong sunshine can make car interiors very hot.

Our core body temperature has its own day-night cycle, which means our temperature rises and falls over each 24-hours. At night, our core temperature slightly lowers to signal it’s time for sleep. When the weather is hot and indoor temperatures remain high, it’s more important than ever for our bodies to be able to lose heat effectively. We do this through our skin, with heat being lost through radiation, conduction and perspiration. How effectively we lose heat will depend on our surroundings, with hot, humid conditions making the process more difficult.

In the bedroom

When temperatures are high, it can significantly influence the duration and quality of your sleep. However, by adopting a few small changes you can make your bedroom a more comfortable place:

1. If your bedroom is exposed to direct sunlight during the day, close curtains and blinds. The ideal room temperature for sleep is 16-17 celcius, so keeping the room in shade can help keep temperatures down.
2. Open windows when the air is cooler and the house is in shade – this will encourage air flow. Electric fans can help to circulate the air and, if located close to the bed, may promote the evaporation of sweat from the body which cools you down. If the noise of a fan disturbs you, consider running it an hour or so before bedtime.
3. A hot water bottle filled with ice cold water is a great way of cooling the bed sheets before you climb in. Your skin temperature is influenced by its environment, so if you’re hot and clammy, this may help you feel a little more comfortable.
4. Use thin cotton sheets which help to absorb sweat away from the body.
5. Wear lightweight night clothes made of cotton or linen.

Preparing for bed...

1. Stay hydrated but avoid too much fluid in the evenings. Water is the best drink for hydration, limit drinks containing caffeine, including cola, after lunchtime and minimise alcohol because it disrupts the quality of your sleep.
2. Exercise a few hours before you go to bed. The exercise will temporarily increase your core temperature allowing it to drop again in time to promote sleep.
3. Stick as close as possible to your normal wake/sleep cycle, don’t be tempted to change your routine.
4. A lukewarm shower before bed is better than a cold one – cold water will close pores and interfere with your ability to sweat and evaporate any excess heat away.
5. Feet and hands are important thermo-regulators, so keeping these extremities cool in hot weather may help promote sleepiness. Chill bed socks or wrist bands in the fridge and pop them on as you prepare for bed.

What to do if sleep evades you

If you simply can’t sleep, then get up and do something calming – read a book, write, meditate or listen to some music.

Whatever you do, avoid using your smartphone or tablet. Ideally stop using these devices at least one hour before bed – this is because the blue light they emit disrupts the production of your natural sleep hormone melatonin.

With temperatures reaching an all time high, it is recommended that you try to stay out of the heat and cool yourself down as much as you can. Try to be mindful of friends, family and neighbours who might be more vulnerable in these conditions and seek medical advice should you begin to feel unwell.

Avoid certain foods.

Did you know that certain foods can raise your body's temperature? Okay, besides the apparent big bowl of soup, there are other foods that will naturally increase your body's heat as well: Ginger, coconut oil, brown rice, garlic, and cayenne pepper all contain properties that bring your body temp up, so save those foods for the winter season.

Eat cooling cuisine.

If those foods warm you up, which ones cool you down? Well, focus on foods that contain a lot of water and help to keep you hydrated. Add cucumbers, mango, cilantro, watermelon, zucchini, and pineapple to your summer grocery list.

Stay hydrated the right way.

Heading to the beach this summer? The RNLI gives advice on how you and your family can stay safe.