Whether it’s hot, cold or somewhere in between, us Brits love to complain about the weather. And with temperatures reaching 32°C in some parts of the UK in mid June, we’ve had plenty to moan about. But extreme temperatures like these are no laughing matter, as exposure to extreme heat can cause a range of problems, from dehydration, to potentially deadly heat exhaustion and sunstroke.
Those at greatest risk of heat-related illnesses are babies, young children and the elderly. But as no one is immune, it makes sense to take precautions.
So, what can you do to protect yourself in this heat? Here are some top tips:
Wear loose light-coloured clothes
The loose white linen shirt every male movie star wears on the beach isn’t just fashionable: it also makes good sense on hot, sunny days. Dark clothing absorbs more heat, and tight clothes don’t let sweat, your body’s natural cooling system, evaporate. Avoid these, and slip into something looser and lighter instead.
Wear sunscreen
Nothing knocks good days off a summer calendar like nasty sunburn. When outdoors, use sunscreen with an SPF rating of at least 30. Use a higher-rated, waterproof sunscreen if you’ll be poolside or on the beach. And don’t forget to cover areas that burn easily, such as your nose, ears, shoulders, and back of the neck.
Take cold showers
During hot summers you may be bathing twice, even three times, a day. A cool shower is refreshing after a hot day as it helps bring down the body’s temperature. Showers also clean off the sweat and grime that sticks to your body in the heat. And can help you feel invigorated when the sun has sapped your energy. So, take as many showers as you want.
Stay hydrated
The heat makes you sweat, which cools you down, but also means you’re constantly losing fluid. Here’s how to stay hydrated:
Don’t wait until you’re thirsty. Drink water throughout the day to prevent dehydration and heat exhaustion. Use the colour of your urine to see if you’re hydrated enough. The clearer it is, the better.
Natural juice without added sugar provides hydration and important nutrients to keep you active in hot weather. Check the label on the bottle and make sure it says ‘100 percent juice with no sugar added’.
While an ice-cold cocktail, complete with a little paper umbrella, might sound great idea on the beach, it won’t hydrate you. In fact, alcohol dehydrates you. If you can’t barbecue without a brew, drink a bottle of water between each alcoholic beverage to stay hydrated.
Like alcohol, caffeine sucks the moisture out of you. So on hot days avoid it as much as possible.
What to eat
The food you eat can also help you stay cool. Try adjusting your diet to include:
Fruits and vegetables are easy to digest and are high in water content. Salads and other dishes rich in seasonal produce will keep you feeling fresh and hydrated.
Popular in warm climates, the tingling feeling and accompanying sweat caused by spicy foods has a purpose: it cools your body down.
Fat takes longer for your body to digest and carries a higher salt content, which can add extra strain on your body when you need it maximised for efficiency. So, lean is best.
Exercise in moderation
While taking care of your health is important, exercising too much in the heat will most only affect your health adversely. If you lose too much sweat, you run the risk of being dehydrated. And exercising in the sun can also lead to a heat stroke. If you have to exercise, do so in the early morning before the sun comes out, or late evening. All forms of strenuous exercise should be reserved for air conditioned gyms or studios.
Have a massage during the warmest part of the day
The sun is hottest between the hours of 11am and 3pm, so try to avoid being outside during these hours.
While you’re waiting for it to cool down outside, why not head to Castle Thai Spa
