How to keep cool in the warm weather.

In the UK, warm weather is usually welcomed but with us being honest as the UK is not usually used to the extreme heat we do often struggle. With the struggle comes health risks.

 

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 London, we share our top tips for keeping safe and cool during the hot weather.

 

Let’s start with, can hot weather be dangerous?

A heatwave can pose several health risks, particularly for those who are vulnerable. Those at higher risk include babies, young children, older people and people with underlying health conditions.

FACT: As we age, we are less able to control our body temperature, as ageing decreases our ability to sweat.

The NHS have listed the main risk which include:  

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

 

So, let’s go into ‘How to keep cool in hot weather’?  

• Avoid going outdoors during the hottest parts of the day which is between 11:00 – 15:00.
• If you do have to go into the community ensure you are drinking plenty of water, wear sunscreen, wear a hat, try to stay in the shade where possible and most importantly STAY HYDRATED.
• The night before you are due to go out place a towel into the freezer, the morning you are due to go out take the towel from the freezer and put into a Ziploc bag.
• When at home have a cool shower and regularly sprinkle water over your face or top of head.

 

 

Moving onto ‘How to keep your house cool in hot weather’?

It is extremely important that when you are at home you ensure your home is being kept cool in the hot weather. Keeping your home 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. Then at night, when the temperature has dropped outside, you can open the windows to allow fresh air to circulate round the house and cool it.
Sometimes it may be cooler outdoors than indoors.

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 watermelon are all 95% water!
  • Fruits with a high-water content include strawberries, melons, oranges, pineapples and peaches.
  
  How to sleep in hot weather?

Did you know that Heat is lost quicker through your feet and your head?

During the warmer weather, it is common to struggle with getting to sleep.
We advise that before going to bed you soak your feet in cool water for 10 minutes.

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’re using a fan, keep the door open. This will allow for air to flow around the room.
If you don’t 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?
Hot weather can also make us feel tired. Avoid napping during the day though, as this could leave you struggling to get to sleep during the evening.

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 like 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 Borehamwood & Watford and the homecare services we offer, please get in touch with us on 02080929994.

 

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