Tips for staying cool
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With the high temperatures set to continue, here are some top tips to help you 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°C2
Find out more Heatwave: how to cope in hot weather
Useful Information :
Beat The Heat – Keep cool at home checklist
Beat The Heat – Advice leaflet for care homes
Heatwave Plan for England: Making The Case
Advice for Health and Social Care Staff: Supporting Vulnerable People Before and During A Heatwave
Advice for Care Home Managers And Staff: Supporting Vulnerable People Before and During A Heatwave
NHS Choices Heatwave: Be Prepared
Some UV is good for us
Some UV exposure is good for you because it helps our bodies make Vitamin D – which is good for keeping our bones and teeth strong and healthy. The amount of time you need in the sun to make enough Vitamin D is different for everyone. Most people will make enough vitamin D if they have a short daily period of sun exposure around midday without sunscreen during the summer months. You can get enough Vitamin D before you get sunburn.