Hot weather can pose serious health risks, particularly for older adults, people with medical conditions, young children, pregnant women, outdoor workers, socially isolated individuals, and those without stable housing. During hot weather, it’s crucial to stay cool and hydrated to avoid heat-related illnesses.
Keeping Cool: Tips for Beating the Heat
During hot weather, keeping cool is essential to avoid becoming unwell. Here are some practical ways to stay comfortable and safe:
- Use Air Conditioning or Fans: If air conditioning is available, keep your space cool. If not, use fans. Remember, at extreme temperatures (39°C and above), fans may be less effective.
- Wear Light, Loose Clothing: Opt for lightweight, loose-fitting clothes to allow your body to cool naturally.
- Avoid Outdoor Exposure: Try to stay indoors during the hottest parts of the day, generally between 11 am and 3 pm. If you need to go out, seek shade and protect yourself with sun-safe measures.
- Keep Curtains Closed: Blocking out sunlight can keep indoor spaces cooler.
- Limit Physical Activity: Postpone strenuous activities like exercise or household chores to early mornings when it’s cooler.
- Minimise Stove and Oven Use: Using the stove or oven can heat your home; opt for simpler meals or cooler cooking methods when possible.
- Cool Down with Water: Spray your skin with cool water, place cool packs or crushed ice wrapped in a towel on your neck and shoulders, or take a cool shower or bath.
- Seek Out Cooler Spaces: If it’s safe, consider spending time in air-conditioned public facilities nearby.
- Ventilate When Temperatures Drop: In the evening, open windows and doors to let cool air in and warm air out.
- Sun Protection When Outdoors: If you’re outdoors, apply sunscreen, wear sun-protective clothing, sunglasses, and a wide-brimmed hat to protect yourself from the sun.
Staying Hydrated: The Key to Health in Hot Weather
Proper hydration is crucial during hot weather. Here’s how to stay hydrated:
- Drink Water Regularly: Even if you don’t feel thirsty, aim to drink plenty of water throughout the day. If you have fluid restrictions, consult your doctor about safe water intake.
- Avoid Alcohol and Sugary Drinks: These can lead to dehydration.
- Carry Water with You: If you’re spending time outdoors, keep a water bottle handy.
- Tip: If your urine is pale, you’re likely drinking enough water. A simple urine colour check can be an effective hydration guide.
Recognising Heat-Related Illnesses
Be aware of the signs and symptoms of heat-related illnesses:
- Heat Stroke
- Heat Exhaustion
- Heat Cramps
- Heat Rash
Understanding these symptoms and knowing when to seek medical help is essential. Familiarise yourself with first-aid measures for heat-related conditions to stay prepared.
After the Heat Passes: Recovery Tips
Even after a heatwave, your body may still feel the strain from heat exposure. Follow these steps to recover:
- Continue Hydrating: Keep up your water intake to help your body recover.
- Rest and Re-energise: Give yourself time to recover from any disruption to sleep or routine.
- Check on Others: Look in on family, friends, and neighbours who may still feel the effects of the heat.
By following these tips, you can stay healthy and comfortable throughout the summer months.