We are delighted to share another article from our guest blogger, Teresa Coburn. This time, Teresa provides some great tips on how to stay cool during the heat wave we’re all experiencing.
Teresa is a registered nurse with 30 years of clinical experience. She is now using her expertise, knowledge and skills to create engaging and socially responsible health content..
Who doesn’t love a glorious warm day? The sun warming your face, the breeze dancing through your hair…
But as temperatures soar and the sun blazes down, managing the heat for comfort and safety becomes a top priority.
Whether you’re relaxing at home or enjoying outdoor adventures, these tips will help you navigate the hot temperatures with ease.
Hydration Station
Proper hydration is essential during hot weather. Drinking plenty of water throughout the day keeps your body temperature regulated and prevents dehydration.
- If you’re engaged in physical activities or spending time in the sun, increase your water intake to replenish lost fluids.
- Avoid excessive alcohol and caffeine consumption, as they can contribute to dehydration.
- If plain water is too boring, jazz it up by adding chopped herbs, fruit or vegetables to your glass – chopped mint, cucumber or lemon are all tasty additions.
- Freeze water with a slice of lemon in your ice cube tray. Pop these ice cubes into your drink for a refreshing twist.
- For alternative ways to stay hydrated, drink coconut water, green veg juices and fruit smoothies.
Dress to impress
Wearing lightweight, loose-fitting, and light-coloured clothing helps your body regulate its temperature and allows sweat to evaporate.
- Natural fabrics like cotton allow your skin to breathe and facilitate better air circulation, reducing the risk of overheating.
- Accessories like sun hats, head wraps and UV-blocking sunglasses are fashionable essentials..
Cool as a cucumber
What we eat can greatly affect how our body manages heat. Opting for light, refreshing meals is a smart choice to maintain energy and stay comfortable. Heavy meals can weigh you down and generate extra body heat during digestion, making lighter options like salads, fruits, and smoothies are a cooler and more suitable choice for the season.
- Enjoy frozen treats: Healthy popsicles and fruit sorbets.
- Include plenty of nutritious, hydrating fruit and vegetables at mealtime. Big salads full of colourful vegetables are perfect.
- Feeling extra fancy? Freeze grapes, berries, or even yoghurt for tasty, frosty snacks that’ll keep you chill on the go!
- Consider cooking at cooler times of the day.
Be cool and quirky
Be inventive with ways to keep cool. Lowering your body temperature can provide temporary relief and increase comfort during hot spells.
- Take cool showers or baths.
- Go for a late afternoon dip in the ocean.
- Sit with your feet in a bowl of icy water.
- Placing icepacks on wrists and nape of the neck.
- Putting your pillowcases in the freezer just before bed may help you get off to sleep.
- Keep icy water in a spray bottle for face spritzing.
- Freeze a water bottle, then position it strategically in front of a fan for a makeshift air conditioner!
- Freeze aloe vera gel in an ice cube tray. Apply these soothing cubes to sun-kissed skin for a calming and cooling effect.
Chill out at home
Keeping your home cool can help to keep you comfortable all hours of the day and night
- Use Fans and Air Conditioning: If available, fans or air conditioning can quickly cool down indoor spaces.
- Keep Your Living Space Cool: Use curtains, blinds or external shutters to block out the sun during the hottest parts of the day and open windows at night to let cooler air in. If you don’t have these, hanging a bed sheet or towel over the windows will work.
- Reduce the generated heat: Ensure lights and electrical equipment are turned off when not in use.
- Heat rises: If you can, sleep in the lowest level of your home. If you are on one level, move to the coolest area.
- Sleep with a thin sheet rather than no cover at all to help regulate your body temperature. Loose-fitting nightwear is cooler than tight pyjamas.
- Generate airflow in your home by opening different windows to create a cross-breeze.
Hints for health
As the sun beats down, and temperatures are high, it’s crucial to be aware of potential heat-related illnesses. By understanding the symptoms and appropriate remedies, you can protect yourself and others during the scorching heat.
- Heat Rash: Heat rash is a common issue in hot weather, resulting in red, itchy skin. To prevent it, wear loose, breathable clothing and keep your skin dry.
- Heat Cramps: Muscle spasms due to dehydration and lack of salt can cause heat cramps. Replenish minerals and electrolytes by drinking fluids containing sodium and minerals, and rest to alleviate discomfort.
- Heat Fatigue: Weakness and faintness caused by high temperatures can be alleviated by cooling down, hydrating, and resting. If symptoms persist, seek medical attention.
- Heat Syncope: Dizziness, often post-exercise in the heat, calls for immediate rest and medical consultation to ensure your well-being.
- Heat Exhaustion: This is a serious sign of your body overheating, requiring immediate attention. Stay hydrated and seek medical help if you experience symptoms like weakness, nausea, or profuse sweating.
- Heat Stroke: Heat stroke is a severe, life-threatening condition. Symptoms include confusion, high body temperature, and dry, flushed skin. Call 911 and seek emergency medical assistance if you observe these signs in yourself or others.
- Check on Vulnerable Individuals: Keep a watchful eye on vulnerable individuals, particularly the elderly, young children, and those with chronic health conditions, as they are more prone to heat-related illnesses.
- Medication Caution: Be cautious with some blood pressure medication (diuretics) and medications that can interfere with sweating during hot weather (sedatives, some heart medications). If you take such medications, consult your doctor to determine appropriate adjustments and avoid potential dehydration or worsened heat-related symptoms.
Prevention points
Prevention is key when it comes to beating the summer heat and avoiding those heat-related illnesses.
- Use Sunscreen: Apply sunscreen with a high Sun Protection Factor (SPF) to protect your skin from the sun’s harmful UV rays.
- Physical Activity: Avoid strenuous activities during the hottest parts of the day. If you need to exercise, do so during cooler hours, like early morning or late evening. Water-based sports and recreational activities are ideal to keep your body moving.
- Seek Shade: When outdoors, find shade to protect yourself from direct sunlight. Avoid prolonged exposure to the sun during peak hours (usually between 10 a.m. and 4 p.m.).
- Stay Informed: Pay attention to weather forecasts and heat advisories. Be aware of the heat index, which takes into account humidity levels and can better reflect how the temperature feels to your body.
And lastly - Protect the paws.
It’s not only humans who struggle with the heat! Keeping your pets cool and comfortable during the summer ensures their well-being and happiness.
- Hydration is Key: Always provide ample fresh water for your pets. Dehydration can happen quickly in hot weather, so check water bowls regularly and refill them with cool, clean water.
- Shade and Shelter: Create shaded areas in your backyard or ensure your indoor space has cool, shady spots where your pets can retreat from the sun. A well-ventilated and comfortable shelter is essential.
- Limit Outdoor Activities: Avoid strenuous outdoor activities during the hottest parts of the day. Walk your dog or engage in playtime early in the morning or late in the evening when temperatures are lower.
- Protect Paws from Hot Surfaces: Pavements, asphalt, and sand can become scorching hot during summer, causing discomfort and burns to your pet’s paws. Walk your pet on grass or shaded paths to prevent paw pad injuries.
- Groom Regularly: Keep your pet’s fur trimmed and groomed to help them stay cool. Brushing removes excess fur and helps with airflow, reducing the risk of overheating.
- Cooling Treats and Toys: Provide frozen treats like ice cubes with a few pieces of fruit or special doggy ice cream. Freeze their favourite toys for a refreshing playtime.
- Never Leave in a Hot Car: Even with the windows cracked, a car can quickly become an oven. Never leave your pet in a parked car during hot weather, even for a short period.
- Use Cooling Mats or Beds: Invest in cooling mats or beds for your pets to lie on. These provide a cool surface and can be especially beneficial for pets that enjoy lounging.
- Avoid Hot Surfaces for Outdoor Activities: Opt for outdoor activities near bodies of water, like lakes or dog-friendly beaches, to allow your pet to cool off and enjoy a refreshing swim.
- Consult Your Vet: If you’re unsure how your pet is handling the heat, consult your veterinarian for additional advice on keeping them cool and healthy during the summer months.
Conclusion
It is important to stay mindful of the challenges during hot weather. Embrace the warmth, stay hydrated, and savour the simple joys that this season offers. Whether it’s a leisurely day at home or an adventurous outing, these tips are your companions for a cool and enjoyable time basking in the warmth. Take care of yourself, your loved ones, and your furry friends, ensuring everyone can make the most of the sunny days. Stay cool, stay vibrant, and stay safe!
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