How can I keep cool during a heatwave?

As the temperatures soar across Surrey, it's important to protect yourself and others from heat exhaustion. We've put together this handy guide to help keep you safe.

Protecting yourself and those that you love in a heatwave

Ensuring that you and those that you love are looked after in extreme temperatures is something our care assistants are trained for. However, if you or the person you love are not being cared for throughout the day, 7 days a week, you may want put additional measures in place.  We hope that the following is a useful guide for staying safe during a heatwave.

Remember to stay hydrated

Drinking regular fluids is incredibly important  to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition and mood.

According to the BDA, adults need to drink 1.5 – 2 litres of fluid a day. A typical mug or glass is 200ml, so that’s 8-10 glasses a day. Whilst tea and coffee can get a bad rap, they are still valuable. Despite the common misconception, the fluid in a cup of tea or coffee outweighs the dehydrating effect of the caffeine. Enjoying a cup of tea and a chat with someone you love does more good than you could know.

You may not be aware of this, but it’s particularly important to ensure optimum hydration when you are taking certain types of medication. These include: diuretics, laxatives, blood pressure medications, antacids, anti-histamines and anti-inflammatory drugs, as well as some medication prescribed for diabetes (such as Metformin).*

You can help your loved ones to stay hydrated by ensuring that, if they struggle with mobility, the kitchen is easy to access, or that a bottle, cup or jug of water is kept close at hand.

There is an array of insulating bottles available online and in stores. These are a great way to ensure you can keep a hot or cold drink available for lengthy periods. Search the Chilly’s website or even Amazon to find bottles in a variety of shapes and sizes with different fun designs.

Warning: If your doctor limits the amount of water you drink or has you on water pills, ask how much you should drink while the weather is hot. If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage.  

Keep to the shade

Fresh air and natural light are important aspects of maintaining good health and well-being. The sun is at its hottest from 11 am to 3pm, so it’s best to keep plans for gardening, walks or trips to the shops outside of this time frame.

If you do find yourself outside during these hours, try and keep to the shade, make sure a drink is at hand, and cover the skin and your head from the sunlight.

Having said this, staying out of the sun does reduce your intake of vitamin D. Vitamin D deficiency is linked to cognitive impairment, cardiovascular disease and bone problems such as osteoporosis. So, if you’re having to swerve the sunshine due to high temperatures, making sure you are eating snacks and meals high in vitamin D is a great idea. Eggs, sardines, and other oily fish and fortified spreads are good sources of this essential vitamin. After all, who doesn’t love an egg or a smoked salmon and cream cheese sandwich with the crusts cut off?

Please remember to wear sunscreen

According to the NHS guide, all adults should observe the following:

• Stick to 4-star UVA protection as a minimum
• Use a sun protection factor (SPF) of atleast 30 to protect against UVB
• Apply 2 teaspoons of sunscreen if you’re just covering your head, ears and neck
• Use 2 tablespoons of sunscreen if you’re covering your entire body (such as wearing a bathing suit).
• Apply the cream 30 mins before leaving the house and again just before going out.
• Reapply sunscreen every 2 hours.

Spending extended periods outside, or even snoozing in the sunshine, can result in heat exhaustion. More about this can be learned on the NHS website.

Most retailers sell fast-absorbing sunscreen sprays that are light to hold and easy to use. They are a worthy investment for those who struggle with applying sunscreen themselves.

It’s always a good ident to invest in a wide-brimmed hat and wear sunglasses (that have a CE mark, UV400 label or statement of 100% UV protection).

Shut out the sun

Closing the blinds or curtains in areas of the house which are exposed to direct sunlight may seem bizarre, but it’s an excellent way to prevent a room from heating up. Air should still be able to circulate within the home, especially if you open a window (if it’s safe to do so).

Often a home will have a noticeably cooler spot, whether it’s the kitchen, lounge or bedroom. Consider what can be done to make that space a viable and comfortable retreat when it starts to get warm.

Cool packs, wet towels, tops and cloths

Leaving a little cool bag or box with some pre-made cool cloths in an accessible spot may prove a useful idea. The British Red Cross advises ‘the wetter the better’, drenching a towel or top will help keep the body cool.

Organising for a carer to assist with a midday shower would also bring relief. There’s nothing more refreshing than a timely wash on a sticky day.

Ensure that cool clothing is readily accessible

It is important to note the importance of ensuring that you are wearing light and breathable clothing in the summer period. When visiting, our carers will always make sure that our customers are wearing weather-appropriate clothing. If you are looking after a loved one, you may want to ensure that cool clothing is readily available and visible to them. It sounds obvious, but we can all be forgiven for reaching for the same easy, ‘go to’ outfits, and they may not always be appropriate for the weather that day.

Stay connected

Keep in touch with those that you love with calls throughout the day to check in on them and their wellbeing. Make sure that they can easily access their phone or alarm button and consider scheduling additional visits with our carers or friends and family.

Of course, to prepare for the heat, it is essential to know when it’s coming. If you or your loved one struggles with using the internet and isn’t interested in the TV or radio, an Amazon Alexa could be something to consider. Once set up, an Alexa is easily used and can alert you of weather updates, notifications, and important reminders.

Let nature do its bit with indoor plants

Indoor plants act as natural air conditioners and generate moisture into the atmosphere through a process known as transpiration. The most heat-efficient plants are rubber plants (ficus elastica), as they thrive in humid conditions. 

You don’t need to worry about the plant going unattended either. Our carers are available to support however needed. Sometimes all a customer wants is to share a cup of tea, have a chat, and receive some assistance with watering the plants or with general domestic chores. We are here to help however required and are pleased to be an essential part of brightening a person’s day. We recognise that there’s nothing more important than keeping the home environment as clean and relaxing as possible, especially if it has become an essential reprieve from the summer heat.

Prepare healthy food and snacks

Consuming foods with a high water-content is a sensible and satisfying way to keep your hydration levels up. Great foods to consume in a heat wave (for a multitude of reasons) include tomatoes, melon and pumpkin.

Well-balanced, light meals are advised and if assistance with eating healthy is required, we can help. As well as provide personal and general care, our Bluebird Care assistants can help with shopping trips and meal preparation.

Complete an indoor audit

There are other, simple adjustments you can make to assist with keeping a home cool – even when you’re not there every day. With modern technology you can not only communicate with a household occupant, but keep an eye on house temperature and manage it remotely. Some ideas for home adjustments include the following:

• Switch to energy-saving light bulbs. Light bulbs are a source of heat in a home and switching them off will reduce the internal temperature. Energy-saving lightbulbs emit less heat as a biproduct and are a suitable and eco-friendly alternative during a heatwave
• Invest in wool bedlinen. According to Woolroom 66% of people struggle to sleep in a heatwave. This can play havoc on your mood and wellness. Wool has the ability to allow moisture to evaporate rapidly due to its unique properties
• Turn off non-essential appliances and devices. Devices emit heat and switching off non-essential appliances such as PCs, kitchen appliances or the TV can stop them warming the rooms
• Invest in a fan. It’s true that air conditioners can be costly, so if you are on a budget then purchasing a fan could be a great way to get some relief from the heat. Leave a large bowl of water or ice in front of the fan if you want an extra cooling effect

Sources: British Dietetic Association, *PatientSafetyOxford.org, AgeUK, Redcross.org