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Tips for keeping cool in hot weather

Fan in living room

Staying cool in the heat

  1. Keep out of the heat if you can:It is advisable to stay indoors as much as possible during hot weather. If you need to go outside, stay in the shade, particularly between 11 am and 3 pm when the sun’s rays are the strongest. Wear sunscreen with a high sun protection factor (SPF), a hat, and light, loose-fitting clothes that allow your skin to breathe. Avoid engaging in strenuous exercise or activities that may raise your body temperature further.
  2. Cool yourself down: Focus on keeping your body temperature down by consuming cold foods and drinks. Avoid alcohol, caffeine, and hot beverages, as they can dehydrate you. Additionally, taking a cool shower or placing cool water on your skin or clothes can provide relief and help regulate body temperature.
  3. Keep your living space cool: Ensure that your living environment remains comfortable and cool. During the day, close windows and curtains to prevent excessive heat from entering. In the evening, when the temperature outside has dropped, open windows to allow fresh air in. Electric fans can be beneficial if the temperature is below 35 degrees Celsius.

With hot weather in the forecast, follow these tips for coping with the heat to help keep cool and well.

The main risks posed by hot weather are:
  1. Not having enough water (dehydration).
  2. Overheating, which can make symptoms worse for people who already have problems with their heart or breathing.
  3. Heat exhaustion and heatstroke, which are potentially serious conditions that can occur if you get too hot.
The main things you can do to avoid these are:
  • Stay cool indoors: Close curtains on rooms that face the sun to keep indoor spaces cooler and remember it may be cooler outdoors than indoors.
  • If going outdoors, use cool spaces considerately.
  • Drink plenty of fluids and avoid excess alcohol.
  • Never leave anyone in a closed, parked vehicle, especially infants, young children or animals.
  • Try to keep out of the sun between 11am to 3pm, when the UV rays are strongest.
  • Walk in the shade, apply sunscreen and wear a wide-brimmed hat, if you have to go out in the heat.
  • Avoid physical exertion in the hottest parts of the day.
  • Make sure you take water with you, if you are travelling.
  • Look out for those who may struggle to keep themselves cool and hydrated. Older people, those with underlying conditions and those who live alone are particularly at risk.
  • Check the latest weather forecast and temperature warnings – you can find these on TV, radio, Met Office mobile app or their website.