Keeping cool in the heat

We seem to be experiencing another extremely hot spell, so here are some useful tips for coping with the high temperatures.

A heatwave can pose a number of health risks, particularly for the vulnerable. This includes babies, young children, older people and those with underlying health conditions such as diabetes or Parkinson’s disease. As we get older, we are less able to regulate our body temperature, since ageing decreases our ability to sweat. The main risks, as outlined by the NHS, are:

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

• To help you keep cool in hot weather, avoid taking exercise during the hottest part of the day, between 11am and 3pm. If you are outdoors, avoid direct sunlight and sit or walk in the shade.
• If you go outside, remember to wear sunscreen and a hat, ideally one with a wide brim.
• Taking a cool shower can help. Or hold your hands under the cold water tap for a few seconds, splash your face with water or place a damp cloth on the back of your neck.
• Drink plenty of fluids throughout the day to ensure you stay hydrated and avoid excess alcohol.

Keeping your house cool can help to prevent you from becoming overheated.
• For windows that face the sun, close the curtains to help keep rooms cooler. Remember that the sun moves during the day, so different windows may have the sun streaming in at different times.
• Think before opening windows. Sometimes it may be cooler outside than inside, in which case open windows to let cool air in.
However, during the day, if it is hotter outside, close the windows to keep the hot air out.
• At night, when the temperature has dropped outside, you can open the windows to allow fresh air to circulate around the house and cool it (though avoid doing this on the ground floor for security reasons).

Salads are a good choice, as are fruits with a high water content such as strawberries, peaches, melons, pineapples and oranges.
Did you know that cucumber, celery and melon are all 95% water?

During very warm spells, it’s common to struggle with getting to sleep. Here are some handy tips:
• Before going to bed, soak your feet in cool water for 10 minutes. Heat is lost quicker through your feet and your head.
• Remove hot duvets or blankets and just use a light sheet.
• If you’re using a fan, keep the door open. This will allow air to flow around the room.
• Although hot weather can make us feel tired, try to avoid napping during the day as this could make it harder to fall asleep at night.

If you know someone who is elderly, frail or lives alone, keep in touch with them to check that they are managing in the heat.

• Heatstroke can kick in once your body temperature reaches 40c and can be very dangerous. 
• Dehydration can result in confusion, loss of balance, restlessness, lack of energy and drowsiness.

For more top tips on keeping cool during the hot weather, take a look at the NHS website (https://www.nhs.uk/conditions/dehydration/).

Or click the link below to find out how our services can help people stay safe and independent in their own home, whatever the weather.