- Wear suncream
- Shut windows and pull down the shades when it’s hotter outside. You can open the windows for ventilation when it’s cooler.
- Avoid the heat: stay out of the sun and do not go out between 11am and 3pm (the hottest part of the day) if you’re vulnerable to the effects of heat.
- Keep rooms cool by using shades or reflective material outside the windows. If this is not possible, use light-coloured curtains and keep them closed (metallic blinds and dark curtains can make the room hotter).
- Have cool baths or showers, and splash yourself with cool water – but not cold water as this can cause your body to react and heat up.
- Place a bowl of ice in front of a fan to cool the air.
- Put your bedding (in a plastic bag) in the freezer for a couple of minutes.
- Fill a hot water bottle with iced water & place on the ‘cooling points’ of your body: knees, ankles, wrists, neck, groin & elbows.
- Sleep in wet socks and/or a damp t-shirt.
- Moisturise before bed with an aloe vera based aftersun gel- ideally kept in the freezer.
- Fill a spray bottle with iced water & keep it by your bed to spray on your face, neck & backs of your knees during the night.
- Limit the amount of protein you eat as this can heat up your body by boosting your metabolic rate.
- Drink plenty of fluids and avoid excess alcohol. Water, lower fat milks and tea and coffee are good options. You can also drink fruit juice, smoothies and soft drinks, but they can be high in sugar. Limit fruit juice or smoothies to a combined total of 150ml a day, and choose diet or sugar-free soft drinks.
- Plan ahead to make sure you have enough supplies, such as food, water and any medicines you need.
- Identify the coolest room in the house so you know where to go to keep cool.
- Wear loose, cool clothing, and a hat and sunglasses if you go outdoors.
- Check up on friends, relatives and neighbours who may be less able to look after themselves.
- Check your pets – always have plenty of water available & place ice cubes in their water bowls.
- Do not walk your dog during the hottest part of the day and check the ground temperature with the palm of your hand – if it’s too hot for you, it’s too hot for your pet.
- Do not leave your pets outside or in a car in the heat.
- Place a damp, cold towel in your pets bed to help them stay cool.
