Hot weather isn’t to everyone’s liking. If you are struggling with the heat in summer, here are a few tips to help you stay cool.
How to Stay Cool
Stay out of the heat:
- keep out of the sun between 11am and 3pm
- if you have to go out in the heat, walk in the shade, apply sunscreen and wear a hat
and light scarf - avoid extreme physical exertion
- wear light, loose‑fitting cotton clothes
Cool yourself down:
- have plenty of cold drinks, and avoid excess alcohol, caffeine and hot drinks
- eat cold foods, particularly salads and fruit with a high water content
- take a cool shower, bath or body wash
- sprinkle water over the skin or clothing, or keep a damp cloth on the back of your neck
Keep your environment cool:
- keeping your living space cool is especially important for infants, the elderly or those
with chronic health conditions or who can’t look after themselves - place a thermometer in your main living room and bedroom to keep a check on the
temperature - keep windows that are exposed to the sun closed during the day, and open windows
at night when the temperature has dropped - close curtains that receive morning or afternoon sun, however, care should be taken
with metal blinds and dark curtains, as these can absorb heat – consider replacing or
putting reflective material in‑between them and the window space - turn off non-essential lights and electrical equipment – they generate heat
- keep indoor plants and bowls of water in the house as evaporation helps cool the air
- if possible, move into a cooler room, especially for sleeping
- electric fans may provide some relief, if temperatures are below 35°C – NOTE: Use of fans: at temperatures above 35°C fans may not prevent heat related illness. Additionally fans can cause excess dehydration. The advice is to place the fan at a certain distance from people, not aiming it directly on the body and to have regular drinks. This is especially important in the case of sick people confined to bed.
Longer-Term Plans
- consider putting up external shading outside windows
- use pale, reflective external paints
- have your loft and cavity walls insulated – this keeps the heat in when it is cold and
out when it is hot - grow trees and leafy plants near windows to act as natural air‑conditioners
Look out for others:
- keep an eye on isolated, elderly, ill or very young people and make sure they are able to
keep cool - ensure that babies, children or elderly people are not left alone in stationary cars
- check on elderly or sick neighbours, family or friends every day during a heatwave
- be alert and call a doctor or social services if someone is unwell or further help is
needed
If you have a health problem:
- keep medicines below 25 °C or in the refrigerator (read the storage instructions on the
packaging) - seek medical advice if you are suffering from a chronic medical condition or taking
multiple medications
If you or others feel unwell:
- try to get help if you feel dizzy, weak, anxious or have intense thirst and headache;
move to a cool place as soon as possible and measure your body temperature - drink some water or fruit juice to rehydrate
- rest immediately in a cool place if you have painful muscular spasms (particularly in the
legs, arms or abdomen, in many cases after sustained exercise during very hot
weather), and drink oral rehydration solutions containing electrolytes. - medical attention is needed if heat cramps last more than one hour
- consult your doctor if you feel unusual symptoms or if symptoms persist