How to stay cool indoors this summer

Air conditioning is a luxury most of us don’t have, so it’s important to find ways to keep yourself and your home cool during summer – especially if you are more vulnerable to the ill-effects of the heat.

The problem with hot weather

When a heatwave strikes, there are several things to look out for. As you get warmer, your body produces more sweat to cool you down. If you don’t drink enough to replace the fluid and salts you’ve lost, you can soon overheat and become dehydrated.

Dehydration and dizziness

Dr Keith Hopcroft, a GP based in Chelmsford, Essex, UK explains that hot weather makes you sweat and flush, which can lead to dehydration and a drop in blood pressure.

He says: “This in turn may cause dizziness, especially on standing, and adds to the general ‘draining’ effect of the heat.”

Heat exhaustion

More significantly, dizziness can be a sign of heat exhaustion – which can strike if you spend too much time in excessive heat. It’s generally associated with being outdoors in very hot weather, but it can also happen if you’re indoors and unable to keep cool.

If you think someone has heat exhaustion, make sure they find somewhere cool to lie down with their feet raised, and encourage them to drink plenty of water. It will also help to apply a cold, wet flannel or cloth on their face or neck. Most people will start to feel better within an hour or so. If they don't - or if they develop any of the symptoms of heatstroke below - get medical help.

Heatstroke

A more severe consequence of warm weather is heatstroke, a medical emergency which can cause organ damage if not treated promptly.

The elderly are particularly susceptible to feeling unwell in the hot weather, especially if they are frail and live alone or in a care home. Some tend to wear layers of clothing, even in the heat, and could be less likely to keep their fluid levels up, putting them in harm’s way when temperatures rise.

Conditions that usually affect older people – such as Parkinson’s och Alzheimer’s disease – can make you even more vulnerable to the effects of a heatwave.

Certain medical conditions, too, can increase your likelihood of experiencing heat-related problems. If you have diabetes, hot weather can make it harder to control blood glucose levels. And, if you’re on insulin treatment, the heat will cause your body to absorb the insulin you inject more quickly. This can send your blood glucose levels spiralling downwards – known as hypoglycaemia, or a hypo.

There are steps you can take at home to ensure you stay well. Public Health England (PHE) have released their own guidance to help you stay cool during the warm weather.

Cool down your living space

Hopcroft advises you keep your rooms well ventilated and get your hands on as many fans as you can.

"Using fans is most effective when the weather is under 35ºc," he says. "Remember to close blinds or curtains when rooms face the sun. Dark curtains and metallic blinds can actually make rooms hotter, but this is unavoidable in some homes. Try to open windows when the air feels cooler - for example at night."

You should also eliminate any unnecessary sources of heat, such as heaters, and electrical equipment which isn't being used or lights which get very warm.

Top up your drinks

The most important thing is to make sure you’re drinking enough. Go easy on the alkohol, which can dehydrate you even more. Cold soft drinks or water are best.

It’s not just what you drink that can have an effect on your fluid balance, but what you eat, too. Try to eat a hälsosamma kost and keep an eye on your salt intake, as too much salt can make you even thirstier, raise blood pressure and lead to fluid retention.

Going outdoors

Some homes may be uncomfortably hot and it may be cooler to be outside in the shade. If you do venture outside, wear sunscreen and avoid exposure to the sun when it’s at its hottest – between 11am and 3pm. Although getting tränings is beneficial for all-round health, doing so outdoors in the heat could speed up dehydration, so take a cold drink with you.

All in all, there’s no need to panic at the thought of a bout of hot weather.

As Hopcroft points out: “Coping with the heat just requires a dose of common sense.”