BEAT THE HEAT!

The UK is bracing itself for another heatwave, and as these seem to be occurring more frequently, we’ve pulled together some top tips to help keep you and your loved ones safe, cool, and well.

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Look After Each Other

A heatwave can affect anyone, but some people can be affected by the heat more that others, including:

• Older people (especially over 75).

• Babies and young children.

• People with long-term or serious health conditions.

• Those taking multiple medications.

• People who live alone or in care homes.

• People who spend long hours outdoors or live in hot buildings (e.g. top-floor flats).

Check in on neighbours, friends, and family — especially those who may need extra help.

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Keep Hydrated

• Drink plenty of fluids – even if you don’t feel thirsty.

• Avoid alcohol, caffeine, and very sugary drinks – these can dehydrate you.

• Offer water regularly to children, older adults, and those who rely on carers.

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Keep Cool Indoors

• Close curtains or blinds on windows that face the sun.

• Open windows when it’s cooler outside (early morning, late evening) to let fresh air circulate.

• Use electric fans if temperatures are below 35°C – above that, they can make things worse.

• Take cool showers or baths, or use a damp cloth on your skin and pulse points.

• If safe, spend time in a cooler building like a library, supermarket, or community centre.

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Stay Safe Outdoors

• Avoid going out in the hottest part of the day (usually 11am–3pm).

• If you must go out:

  • Stick to the shade.

  • Wear loose, light-coloured clothing.

  • Use a wide-brimmed hat and sunglasses.

  • Apply sunscreen (SPF 30 or higher) and reapply often.

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Eat Light

• Eat smaller meals more often.

• Choose foods with a high water content like fruits and salads.

• Avoid hot and heavy meals when possible.

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Sleep Tips During a Heatwave

• Use lightweight bedding and keep the bedroom as cool as possible.

• Sleep in the coolest room in your home if you can.

• A cool flannel or chilled water bottle (wrapped) at your feet can help lower body temperature.

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Know the Signs of Heat Exhaustion

Be alert for:

• Headache.

• Dizziness or confusion.

• Excessive sweating.

• Pale, clammy skin.

• Nausea or muscle cramps.

Take action immediately: Move to a cool place, drink fluids, lie down, and cool the skin.

If symptoms don’t improve within 30 minutes, call 111 or 999 and seek medical help.

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Tips for Individuals with Alström Syndrome

• Ensure cooling aids like fans or cooling vests are easily accessible.

• Plan any essential travel or appointments for the cooler parts of the day.

• Monitor for signs of overheating or dehydration.

• Work with carers or support staff to make sure personalised care plans include heatwave strategies.

• ASUK care coordinators are here to support you, so please get in touch if we can help go through any of the tips in more detail or if you need any further guidance.

Melissa, our Wellbeing Coordinator give us her top tips:

“You can also get special sun cream for your lips. I’m noticing my lips are very dry and chapped because of the heat. I use lip soul daily but you can get special sun-cream for them.

Your blood pressure can also increase so when I am sitting, I elevate my legs to try and keep my blood pressure as low as possible.

I do also make healthy versions of lollies which I eat more of in the heat.”

Keep cool with these ice lollies, you can make at home!

Follow the link below to lots of Ice Lolly recipes, not only yummy to eat but fun to make too…
https://www.bbcgoodfood.com/recipes/collection/kids-ice-lolly-recipes

 

Don’t Forget about your Pets too!

Guide Dogs for the Blind have some top tips to keep your dogs safe during the hot weather. You can check them out HERE

The Met Office also have a area which has top tips to keep you and your pets safe, check it out HERE.

Further Information

Please find below links to organisations who have further information on how to enjoy the hot weather safely:

NHS: Heatwave: How to cope in hot weather

The Met Office: Top Tips to Stay Cool for you and your Pets!

Age UK: How to keep cool in hot weather