TIPS FOR STAYING COOL IN A HEATWAVE

Here are our top tips for staying cool in a heat wave!

Avoiding Heat-Related Illness

• Although some direct sun exposure is essential for the production of vitamin D make sure you keep out of the heat. Don’t spend long periods outside during the hottest time of the day, which is 11am–3pm. If you do go out, wear a hat and a light scarf and stay in the shade as much as possible.

• If you’re travelling by car or public transport, always take a bottle of water. 

• Avoid strenuous activity, and limit activities like housework and gardening to the early morning or evening.

• When inside, try to stay in the coolest parts of your home, especially when sleeping. Keep curtains and blinds closed in rooms that catch the sun. Remember that lights generate heat so turn them off when possible. Keep windows shut while it’s cooler inside than out. If it’s safe, you could leave a window open at night when it’s cooler. Fans can help sweat evaporate but don’t cool the air itself, so don’t rely on them to keep you well in the heat.

• Wear loose, lightweight, light-coloured, cotton clothing.

• Take cool baths or showers. 

• Splash your face with cool (not very cold) water, or place a damp cloth on the back of your neck to help you cool off.

• Drink lots of fluid – even if you aren’t thirsty. Aim for 6–8 glasses a day and more if it’s hot. If you usually rely on drinks with caffeine in them, such as tea, coffee or cola,  limit these and have water, fruit juice or decaf drinks instead. avoid alcohol as it can make dehydration worse. 

• Eat normally – even if you aren’t hungry, you need a normal diet to replace salt loss from sweating. In addition, try to have more salads and fruit, as these contain a lot of water.

Looking after your skin

It’s very important to ensure that your skin isn’t exposed to the sun for long periods, as this can lead to sunburn and make you more susceptible to skin cancer. Use sunscreen of at least SPF15 (sun protection factor) with four or five stars, applying it generously half an hour before and again shortly after going out in the sun. The sunscreen’s star rating shows its ability to protect your skin from damage and premature ageing. Reapply sunscreen at least every two hours and if you’ve been in water, reapply when you are dry. Get to know your skin type – whether you burn easily can influence the strength of sunscreen you should use and how long you can be outside in the sun without burning. Remember that anyone can develop skin cancer, so it’s important to protect your skin whatever your skin type. When you’re using sunscreen, apply it to your ears if they’re exposed, as well as your face, neck, arms, any bald patches on your head and any other uncovered part of your body. A hat will protect your head, face, ears and eyes. Wear sunglasses that have a CE mark, UV400 label or a statement that they offer 100 per cent UV (ultraviolet) protection. When the weather is hot, your skin may also feel drier than usual. Using moisturiser can help keep your skin healthy.

Sun Exposure and Vitamin D

Although it’s important to protect your skin, some direct exposure to the sun is essential for the production of vitamin D, so don’t avoid the sun altogether. Don’t let your skin redden or burn, but try to go outside every day without sunscreen for short periods from March to October, exposing at least your forearms and hands to the sun. Try to do this either once or twice a day. The more skin exposed, the better your chance of making enough vitamin D. There are some food sources of vitamin D – salmon, sardines and other oily fish, eggs and fortified spreads – but sunshine is the major source for most people. The Government recommends that some people take a vitamin D supplement of 10g daily, including people aged 65 and over. If you think you could be at risk of not getting enough vitamin D, particularly if you are housebound or cover your skin for cultural reasons, raise this with your GP. Always speak to your GP before starting to take a vitamin supplement or over-the counter medicine on a daily basis. If you have moles or brown patches on your skin, they usually remain harmless. However, if they bleed, or change

size, shape or colour, show them to your GP without delay.

Dehydration and overheating

Extreme heat and dry conditions can cause you to dehydrate and your body to overheat. It’s important to make sure you eat a balanced diet to help your body replace any salt you lose by sweating. You should also drink plenty of water, but may need to take particular care and speak to your GP or practice nurse if you’re taking medication that affects water retention. Watch out for certain signs – particularly for muscle cramps in your arms, legs or stomach, mild confusion, weakness or sleep problems. If you have any of these, rest in a cool place and drink plenty of fluids. Seek medical advice if your symptoms persist or worsen.

Heat Exhaustion

The symptoms of heat exhaustion include headaches, dizziness, nausea or vomiting, intense thirst, heavy sweating and a fast pulse. If you have any of these symptoms you must, if at all possible:

• find a cool place to lie down

• loosen tight clothes and remove any unnecessary clothing

• drink plenty of water or fruit juice

• sponge yourself with cool water or have a cool shower.

Your symptoms should improve within 30 minutes. If you’re

feeling better, but still have any concerns call NHS 111 or

your GP for advice. 

Heatstroke

Heatstroke can develop if heat exhaustion is left untreated – but it can also develop suddenly and without warning. The more severe symptoms of heatstroke include confusion, disorientation, seizures and loss of consciousness.

Heatstroke is a life-threatening condition. So if you or someone else shows symptoms:

• call 999 immediately, or if you have a community alarm, press the button on your pendant to call for help.

• while waiting for the ambulance, follow the advice given for heat exhaustion, but do not try to give fluids to anyone who is unconscious. 

‘I still enjoy the hot weather but I’m much more careful now. On hot days I only stay outside for a little while at a time.’ After Eva felt hot and dizzy in the garden one day, she started to take more care in the sun. ‘I’d never really thought sitting out in the sun could be a problem, until I was out for too long on a very hot day. I started to feel a bit dizzy and I had a headache, so I went back indoors. Luckily my neighbour was with me as we’d been sitting in the garden together, so she got me a glass of water. After that I felt a lot better. My neighbour wondered if I’d been dehydrated. ‘A lot of people think it doesn’t get warm enough in this country for us to need to take care, so they only look after themselves when they’re on holiday. But wherever you are you can get ill if you have too much sun, and you need to be careful even when the sky looks

hazy. I still enjoy the nice weather but I’m much more careful now. On hot days I only stay outside for a little while at a time, and if I don’t want to be cooped up indoors I just cover up and sit in the shade.’

What else can you do?

• If you live alone, consider asking a relative or friend to visit or phone to check that you’re not having difficulties during periods of extreme heat.

• If you know a neighbour who lives alone, check regularly that they are OK.

• If a heatwave is on its way or the weather is hot for several days, listen to local radio so that you know the latest advice for your area. Check for weather forecasts and temperature warnings on TV and radio, and online at ww.metoffice.gov.uk

• Bacteria on food can multiply quickly in hot weather, which increases the risk of food poisoning. When you buy chilled food, take it home in a cool bag and put it in your fridge as soon as you get home. You should also use a cool bag if you take food out for a picnic. Don’t leave food out in a warm room or in the sun.

• If you have breathing problems or a heart condition, your symptoms might get worse when it’s very hot. Contact your GP practice in advance for advice, to make sure you’re well prepared.