Advice from Life & Progress
Periods of very hot weather can affect anyone, regardless of age or fitness level. While many people enjoy sunshine and warmer temperatures, excessive heat can place significant strain on the body, increasing the risk of dehydration, heat exhaustion and, in severe cases, heatstroke.
Taking a few simple precautions can help you stay comfortable, healthy and safe throughout a heatwave.
Why Hydration Matters
The human body relies on water to regulate temperature, transport nutrients and support normal bodily functions. During hot weather, we lose more fluids through sweating, meaning it becomes even more important to replace those fluids regularly.
Even mild dehydration can lead to:
- Headaches
- Fatigue and low energy
- Dizziness or light-headedness
- Reduced concentration
- Irritability
- Muscle cramps
More severe dehydration may require medical attention.
Tips for Staying Hydrated
Drink Little and Often
Don’t wait until you feel thirsty. By the time thirst develops, your body may already be becoming dehydrated.
Aim to:
- Drink water regularly throughout the day
- Keep a refillable water bottle nearby
- Increase fluid intake when spending time outdoors or exercising
Choose Hydrating Drinks
Good options include:
- Water
- Sugar-free squash
- Milk
- Herbal teas
- Diluted fruit juices
Try to limit:
- Excessive caffeine
- Energy drinks
- Alcohol, which can contribute to dehydration
Eat Water-Rich Foods
Many foods contain high levels of water and can contribute to hydration.
Examples include:
- Watermelon
- Strawberries
- Oranges
- Cucumber
- Lettuce
- Tomatoes
- Celery
These foods can be particularly refreshing during periods of hot weather.
Keeping Cool
Stay Out of Direct Sunlight
The hottest part of the day is typically between 11am and 3pm.
If possible:
- Seek shade during these hours
- Schedule physical activity for early morning or evening
- Take regular breaks if working outdoors
Dress Appropriately
Wear:
- Lightweight clothing
- Loose-fitting garments
- Light-coloured fabrics
- A wide-brimmed hat when outdoors
These can help your body regulate temperature more effectively.
Keep Indoor Spaces Cool
Simple measures can make a significant difference:
- Close curtains or blinds on sun-facing windows
- Open windows when outdoor temperatures are cooler
- Use fans where available
- Turn off unnecessary electrical equipment that generates heat
Cool Your Body
If you feel overheated:
- Apply a cool, damp cloth to your neck, wrists or forehead
- Take a cool shower
- Soak your feet in cool water
- Move to a shaded or air-conditioned environment
Recognising Heat Exhaustion
Heat exhaustion can develop when the body loses excessive water and salt through sweating.
Common symptoms include:
- Heavy sweating
- Weakness or tiredness
- Dizziness
- Headache
- Nausea
- Muscle cramps
- Fast heartbeat
If someone develops heat exhaustion:
- Move them to a cool place.
- Encourage them to drink water or a sports rehydration drink.
- Loosen tight clothing.
- Cool their skin with water or damp cloths.
Most people improve within 30 minutes.
Heatstroke – A Medical Emergency
Heatstroke occurs when the body can no longer control its temperature.
Symptoms may include:
- Confusion or disorientation
- Loss of consciousness
- Very high body temperature
- Hot skin
- Seizures
If heatstroke is suspected, seek emergency medical assistance immediately.
Looking Out for Others
Some people are more vulnerable to the effects of hot weather, including:
- Older adults
- Young children and babies
- Pregnant women
- Individuals with long-term health conditions
- People taking certain medications
During a heatwave, check in regularly with family members, neighbours, friends and colleagues who may need additional support.
Supporting Wellbeing During a Heatwave
Hot weather can affect not only our physical health but also our mood, concentration and sleep quality. Poor sleep and discomfort can leave us feeling irritable, tired and less productive.
Try to:
- Maintain regular routines where possible
- Take breaks from screens
- Rest during the hottest periods of the day
- Prioritise sleep by keeping bedrooms cool and well ventilated
Most people can enjoy warm weather safely by taking sensible precautions. Staying hydrated, avoiding excessive heat exposure and recognising the signs of heat-related illness can make a significant difference to your wellbeing.
Remember: drink regularly, stay cool, protect yourself from the sun and look out for those around you.
A little preparation can help ensure that everyone remains healthy, comfortable and safe throughout the summer months.
Life & Progress – Supporting Health, Wellbeing and Resilience. E&OE, Jun26
