With the arrival of summer, many of us are looking forward to spending more time outdoors. School is out, so there are many children going to and from, and participating in, outdoor activities throughout the day. Adults, too, are taking advantage of the longer daylight hours, so let us all commit ourselves to staying alert and staying safe.
Stay Hydrated
One of the most important things you can do to stay cool is to keep yourself hydrated. Drink plenty of water throughout the day, even if you don’t feel thirsty. Carry a water bottle with you and refill it regularly. It’s best to stay away from sugary drinks and caffeine, as they can dehydrate you.
Wear Light Clothing
Choose lightweight, loose-fitting clothing made of natural fabrics like cotton or linen. Light-coloured clothes reflect the sun’s rays rather than absorbing them, which can help keep you cooler. A wide-brimmed hat and sunglasses can also protect you from the sun.
Create a Cool Environment
Whether you're at home, school or at a workplace, keep your living, study, work spaces cool by closing blinds or curtains during the hottest part of the day to block out the sun. Use fans to circulate air and consider using a damp cloth in front of the fan to create a cooling mist. If you have air conditioning, make sure it’s set to a comfortable temperature and is well-maintained. Remember that electrical appliances and equipment also generate heat when turned on or operated for lengthy periods of time, so ensure to switch these off in between uses, especially during the hottest part of the day.
Cool Down With Water
Take advantage of water to cool off. A quick dip in a pool or lake can be incredibly refreshing if that’s not an option. A cool shower or even just soaking your feet in cold water can also help to lower your body temperature. Latest research has revealed that most people these days love to use a spray bottle or a nano mist facial sprayer filled with cold water to mist themselves throughout the summer day as this helps to keep them cool.
Stay Indoors During Peak Heat
The sun is usually the strongest between 11 a.m. and 4 p.m. During these hours, try to stay indoors or in the shade as much as possible. Although taking in some vitamin D is important, the weather in the UK can get dangerously hot, so it is advisable to plan outdoor activities for early mornings or late evenings when temperatures are much more bearable.
Use Cooling Products
There are various cooling products available that can help you beat the heat. Cooling towels, which can be dampened and worn around your neck, and gel-filled cooling mats for sleeping are great options. Sleeping at night is a task when summertime is here so finding ways to keep your body temperature down will help you feel refreshed. You can also keep lotions or moisturisers in the fridge for an extra cooling effect when applied.
Eat Light Meals
Summer sometimes means, for many of us, eating healthier. Heavy meals can raise your body temperature and make you feel sluggish. Why not go for lighter meals that are easy to digest instead, such as salads, fruits, and vegetables. Foods with high water content like watermelon, cucumber, and oranges, can also help keep you well hydrated.
Stay Active Smartly
While it’s important to stay active, be smart about it during the summer heat. Choose activities that are less strenuous and can be done in cooler environments, such as swimming or yoga. If you’re exercising outdoors, do it early in the morning or later in the evening.
Keep Electronics Cool
Electronics can generate additional heat, making your environment warmer. Turn off or unplug devices when they’re not in use and avoid using heat-generating appliances like ovens, stoves, televisions, computers and smart devices during the hottest part of the day.
Be Mindful of Heat-Related Illnesses
Learn the signs of heat exhaustion and heat stroke, such as heavy sweating, dizziness, nausea, and headaches. If you or someone else shows these symptoms, move to a cooler place, drink water, and seek medical attention if necessary. Click here to understand the signs of a heat-related illness by the NHS and how you can prevent it. In the case of a medical emergency, always call NHS 111 for further guidance on what to do.
Staying cool in the summer heat requires a bit of planning and mindfulness. By staying hydrated, dressing appropriately, and using various cooling techniques, you can beat the heat and enjoy all that summer has to offer. Remember to listen to your body and take breaks as needed. Stay cool, stay safe, and make the most of your summer!