Weather forecasters are predicting above-average temperatures for this summer, which means plenty of opportunity for picnics, barbecues and enjoying al fresco summer drinks long into the evening.
While many of us feel healthier and happier in the summer, with clear skies and sunshine to brighten our mood, when we feel overheated it can be exhausting and make us feel unwell. It's important to be aware of the negative effects that this could have on our physical health – and to know how to deal with them.
Dr Stuart Galloway, professor at the University of Stirling, says: "When the human body is exposed to hotter than average conditions it challenges the body’s ability to regulate its temperature. This can lead to a multitude of problems including heat cramps, heat exhaustion and heat stroke, to name a few."
Over the last few years, heatwaves have become more common around the world, and understanding how to keep yourself cool in periods of extreme heat can stop you feeling lethargic and keep you well. This is how the experts recommend you keep your cool this summer.
How to keep yourself cool during a heatwave
Stay hydrated
The first rule to follow in a heatwave is to drink plenty of fluids to avoid dehydration. Many people don’t know the signs of dehydration, which include:
- Bad breath or a dry mouth
- Feeling dizzy
- Fatigue
- Dark coloured urine
- A headache
Keeping up your hydration levels can also help fend off heat exhaustion. According to Dr Galloway, many drinks besides water help with dehydration, including fresh orange juice, tea and coffee. But, he says: "Often the best and healthiest way to stay hydrated is by drinking plain still or sparkling water.”
We recommend keeping a few bottles of water in the fridge — not only will this keep you hydrated but cold water makes it easier for your body to maintain a lower core temperature, so you’ll also be cooling down as you sip.
Monitor your time in the sun
If you're a sun worshipper, it's important to be sparing with time spent in direct sunshine in order to avoid heatstroke.
"When it comes to sun safety, spending time in the shade and wearing appropriate clothing, like hats and sunglasses, are the best ways you can protect your skin. This is even more important when the sun is at its strongest," advises Karis Betts, senior health information manager at Cancer Research UK.
The symptoms of heatstroke include high body temperature, delirium, nausea, quick breathing and a rising heart rate.
Make sure you apply sunscreen
When you do decide to sit or lie in the sun, it’s vital to wear SPF — even if you’re not prone to burning. Sun exposure over the course of your life can damage the DNA in your skin cells and cause skin cancer. According to Cancer Research, nearly 9 in 10 cases of melanoma, the most serious type of skin cancer, could be prevented by staying safe in the sun and avoiding sunbeds.
"Sunscreen can be an extra line of defence to protect parts of skin not covered by clothing or shade, but most people aren’t using enough," Karis Betts from Cancer Research UK says.
"Sunscreen with an SPF of at least 15 and 4 or 5 stars provides enough protection for the whole family wherever you are in the world, if used properly in combination with shade and clothing. The price, brand or product type doesn’t matter. Even if the label says once a day or waterproof, make sure you put plenty on and reapply throughout the day."
GH Tip: Keep your sunscreen in the fridge so it cools you down as you apply it.
How to keep your home cool during a heatwave
Block the sun out
It might be tempting to let the sun stream into your home - especially as it doesn't happen that often - but the sun will heat up your home and make it very difficult to find a cool spot during the day or at night. One of the easiest ways to keep your home cool during the warmer weather is to keep your blinds or curtains closed, particularly if the window is south-facing. Follow the example of our European neighbours and use the blinds or curtains as a barrier to the hot sun, particularly during the hottest parts of the day. You'll be glad you did come the evening!
Use your window wisely
If it's hot outside, then opening your windows will only let in more hot air. According to renewable energy provider 100Green, a good routine is to only open your windows first thing in the morning or evening and throughout the night. This usually means avoiding having them open between about 11 am and 3 pm (the hottest part of the day).
Another good tip is to open windows at opposite ends of your home to create a draft. Moving air is cooler than still air, so you’ll create a bit of a breeze and allow the air to circulate better.
You can take it one step further by hanging a damp sheet in front of the open window, which will cool the air as it moves into your home.
Don't use hot appliances during the day
If you can, avoid using appliances which will only increase the temperature in your home, such as ovens, tumble dryers and even smaller items such as mobile phone chargers, games consoles and computers. They might be small but they can generate a lot of heat, which will only add to the warmth in a hot home. As well as keeping you and your home cooler, it could even save you money: 100Green estimates that drying your clothes on a washing line instead of the tumble dryer could save you around £70 a year, and switching appliances off altogether rather than leaving them on stand-by could save you between £50 and £80 a year.
Keeping cool while you sleep
Trying to get quality sleep during a heatwave can be very difficult, particularly for those who struggle with insomnia or sleep disturbances.
You’ve probably already ditched the pyjamas and switched your winter bedding for something lighter like linen. If you’re still struggling to get quality rest on hot nights, placing a damp flannel on your forehead or over your shoulders will gradually cool you down. You can even place a flannel in the freezer for a little while so it’s extra cold. If it's especially hot, sleeping under a damp sarong or towel can help cool the whole body.
Invest in a fan
If you're really struggling to cool down in the warm weather, a fan could be a good investment. Retailer Argos is predicting a huge increase in sales this week as the temperature rises, as it saw sales increase by 593% in the first heatwave in 2023.
In fact, over this last week, Argos has already seen sales increase by over 200% for fans and more than 400% for air conditioning units as Brits prepare for the long-awaited summer to begin.
Check our our pick of top performing tower fans that will help you to stay comfortable this summer.
