Most of us look forward to warmer days and feeling the sun on our faces. However, with temperatures soaring recently, it’s important to look after our health—high temperatures can be dangerous.
Here are some useful tips to help you stay cool when you’re out and about:
- Avoid spending too much time outside or exercising during the hottest part of the day (between 11am and 3pm). Stay in the shade where possible.
- Wear a sun hat and carry a bottle of water with you.
- Light-coloured, lightweight cotton clothing can help keep you cooler.
- Keep an eye on the weather forecast.
- Apply sun cream. You should use at least SPF 30 and reapply it regularly. Don’t forget easy-to-miss spots like bald patches.
- UV levels can still be harmful on cloudy days, so take care even when it’s not sunny.
- Talk to your optician about prescription sunglasses. Make sure any sunglasses you wear have a CE mark and UV400 label.
And here are some tips for staying cool at home:
- Keep blinds down and windows closed when it’s cooler inside than outside.
- Most medication should be stored below 25°C – it may be best to keep it in the fridge when it’s very hot.
- Check your skin for changes every few months. If you notice a mole changing colour or shape, or if it starts bleeding, speak to your doctor.
- Drink plenty of water to avoid dehydration, and try to keep eating regularly even if you’re not feeling very hungry. It’s best to avoid alcohol as it can dehydrate you.
- A damp cloth or splash of water on the back of your neck can be more effective than a fan for cooling you down.
- Open windows on opposite sides of the home during cooler times (early morning or late evening) to create cross-ventilation.
- Keep blinds or curtains closed during the day—especially on sun-facing windows—to block out heat.
- Avoid using ovens or stoves during the hottest part of the day to reduce indoor heat.
Our dedicated carers will be checking in on you to make sure you’re coping well with the hotter weather.
You may also notice our domiciliary carers wearing Everycare T-shirts instead of tunics—these are lighter and help them keep cooler.
Symptoms of Dehydration
Extreme heat and dry conditions can lead to dehydration, where your body loses more fluid than it’s taking in.
Signs include:
- Muscle cramps in your arms, legs or stomach
- Mild confusion
- Feeling tired
- Difficulty sleeping
You don’t have to feel thirsty to be dehydrated.
What should I do if I’m dehydrated or overheating?
Rest in a cool, shaded place and drink plenty of fluids. If symptoms worsen, call NHS 111 for advice.
Good fluid options include water, diluted squash, or fruit juice. A balanced diet also helps your body replace salts lost through sweating.
Symptoms of Heat Exhaustion
Heat exhaustion can occur after spending long periods in hot conditions. Symptoms include:
- Headaches or dizziness
- Nausea or vomiting
- Weakness
- Heavy sweating
- A fast pulse
What should I do?
- Move to a cool place and loosen tight clothing
- Drink plenty of water or fruit juice
- Cool your body with a damp cloth, cool water, or a shower
Symptoms should improve within 30 minutes. If you’re still concerned, call your GP or NHS 111.
What is Heatstroke?
Heatstroke is a serious condition that can develop if heat exhaustion is not treated, or it may come on suddenly without warning.
Symptoms of Heatstroke:
- Confusion or disorientation
- Seizures
- Loss of consciousness
What to do if you suspect heatstroke:
- Call 999 immediately (or 112 if in the EU – free from any mobile)
- If you have a community alarm, press your pendant to call for help
