Beat the Heat: Simple Ways to Stay Cool During This Weekend’s Heat Health Alert

With temperatures climbing and a Heat Health Alert in place this weekend, it’s worth taking a few extra precautions to stay comfortable and, more importantly, stay safe.

While many of us look forward to sunny weather, prolonged heat can affect anyone. Young children, older adults, pregnant women and people with long-term health conditions are particularly vulnerable, but even healthy adults can become dehydrated or suffer from heat exhaustion if they’re not careful.

Here are some simple ways to keep cool while making the most of the weekend.

Keep your home as cool as possible

The coolest house is often the one that keeps the heat out.

Close curtains or blinds on windows that get direct sunlight during the day. If possible, open windows early in the morning or later in the evening when the air outside is cooler.

If you have fans, use them to keep air moving, but remember that when temperatures become very high, fans alone may not be enough to prevent overheating.

Drink plenty of fluids

One of the easiest ways to avoid problems in hot weather is to drink regularly.

Water is the best choice, even if you don’t feel thirsty. If you’re spending time outdoors or exercising, you’ll need to drink more than usual.

Try to limit alcohol, as it can contribute to dehydration, and remember that tea and coffee can also add to your fluid intake, although water should remain your main drink.

Dress for the weather

Loose-fitting, lightweight clothing made from breathable fabrics such as cotton or linen can make a big difference.

Choose light colours where possible, wear a wide-brimmed hat if you’re out in the sun and don’t forget sunglasses that provide good UV protection.

Stay out of the strongest sunshine

The sun is usually at its strongest between late morning and mid-afternoon.

If you can, plan more energetic activities for earlier in the day or during the evening when temperatures are lower.

If you’re outside, look for shade whenever possible and remember to apply sunscreen regularly.

Eat lighter meals

Heavy meals can leave you feeling sluggish in hot weather.

Salads, fruit, cold pasta dishes and other lighter meals can help you feel more comfortable while also providing valuable hydration.

Watermelon, strawberries, cucumber and oranges are all refreshing choices.

Look after others

Take a few minutes to check on elderly neighbours, relatives or anyone who may struggle in the heat.

A quick phone call or visit can make a real difference, especially for people who live alone.

Don’t forget about pets either. Make sure they have access to fresh water, shade and never leave them in a parked car, even for a short time.

Keep your car cool

If you’re travelling this weekend, carry extra drinking water in the car and allow extra time for your journey.

Use sunshades if you have them, and remember that the inside of a parked vehicle can become dangerously hot within minutes.

Before setting off, check traffic updates so you can avoid unnecessary delays in the heat.

Know the signs of heat exhaustion

If someone becomes dizzy, develops a headache, feels weak, sweats excessively or starts feeling sick after spending time in the heat, they may be suffering from heat exhaustion.

Move them somewhere cool, encourage them to drink water and help lower their body temperature with cool, damp cloths or by loosening clothing.

If symptoms don’t improve or become worse, seek medical advice promptly.

Enjoy the sunshine safely

There’s no reason not to enjoy the warmer weather. Whether you’re heading to the park, relaxing in the garden, visiting friends or enjoying a day out, a little planning can help you stay comfortable throughout the weekend.

Drink plenty of water, take regular breaks from the sun and remember that looking after yourself means you’ll enjoy the sunshine even more.

Have a fantastic weekend, and stay cool!