How to Manage Hot Weather — Including Tips for a Good Night’s Sleep and for Keeping Others Safe

When temperatures rise, hot weather can become draining, uncomfortable, and even hazardous if we aren’t cautious. From maintaining hydration during the day to finding ways to sleep when it feels like an oven at night, managing the heat requires thoughtful planning and practical strategies. Here’s how you can stay cool, safe, and well-rested during a heatwave.

Stay Hydrated

Hot weather leads to increased sweating, causing your body to lose water and vital salts. Make sure to drink plenty of fluids throughout the day, with water being your best option. Minimize alcohol, caffeine, and sugary beverages, as these can contribute to dehydration. Carry a water bottle with you and take sips regularly, even if you don’t feel thirsty.

Keep Your Environment Cool

• Close curtains or blinds during the day, particularly on sun-facing windows, to significantly lower indoor temperatures.
• Open windows in the evening or early morning when it is cooler, if it’s safe to do so.
• Utilise fans to circulate air, or place a bowl of ice in front of a fan for a refreshing breeze.
• If you have air conditioning, use it wisely — keep doors and windows closed to maintain a cool indoor temperature.

Dress for the Heat

Opt for light-coloured, loose-fitting clothing made from natural fabrics like cotton or linen. A wide-brimmed hat and sunglasses can also provide protection when outdoors.

Cool Your Body

• Take cool (but not icy) showers or baths.
• Splash cool water on your face, neck, and wrists.
• Apply a wet cloth or cool pack to pulse points, such as your wrists, neck, or behind your knees.

Eat Light

Heavy meals can elevate your body temperature. Choose lighter options, such as salads, fruits, and cold dishes, that don’t require cooking. This approach also helps keep your kitchen from heating up unnecessarily.

 Sleep Better in the Heat

Hot, sticky nights can hinder sleep. Consider these tips:

• Use lightweight bedding — a thin cotton sheet is preferable to a duvet.
• Cool your bed — some people find that placing sheets or pillowcases in the freezer for a few minutes (in a plastic bag to keep them dry) can be beneficial.
• Sleep in the coolest room of your home, even if it means temporarily relocating.
• Sleep low — since heat rises, try to sleep on a lower floor or even directly on the floor.
• Keep a fan running or have a cool, damp cloth nearby to help regulate your temperature at night.
• Stay hydrated — keep water nearby, but avoid drinking large amounts right before bed to minimise sleep disruptions.

Be Heat-Safe

Extreme heat can lead to heat exhaustion or heatstroke, particularly for vulnerable populations, including older adults, young children, and individuals with underlying health conditions. Recognise the warning signs: dizziness, headache, nausea, excessive sweating or lack of sweating, muscle cramps, or confusion. If you or someone else displays these symptoms, seek medical assistance immediately and move to a cooler location.

Stay Informed

Keep an eye on weather reports. Understanding the forecast can help you plan your activities and take extra precautions on particularly hot days. Stay connected with community alerts and support systems, especially if you belong to a vulnerable group or know someone who does.

Modify Physical Activity

During extreme heat, it’s wise to adjust your exercise routine. If possible, engage in physical activities during the cooler parts of the day, such as early morning or late evening. Consider indoor activities when the outside temperature soars. Listen to your body and take breaks as needed; hydration is crucial during workouts.

Check on Others

In heatwaves, community care can be lifesaving. Check in on family, friends, and neighbours, especially the elderly and those with health issues, to ensure they have the necessary resources to stay cool and hydrated. A simple phone call or visit can make a significant difference.

Make sure your pets are kept cool:

• Dogs| We like this article by Pets as Therapy: 10 tips to keep your dog cool and safe this summer
• Cats| We like this article by Feliway: 10 tips to keep cats cool in summer

By implementing these strategies, you can better manage the challenges of hot weather, ensuring that you and those around you remain comfortable and safe.

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