with the With Office warning that lives could be at risk during possible record-breaking warm weather next week, health experts have shared advice on how to deal with it.
Temperatures in parts of the UK are expected to exceed 37°C, with the Met Office warning of “a very serious situation” as it has issued its first red warning of extreme heat.
Here’s everything you need to know about coping with the heat wave, from keeping your pets cool to making sure you’re drinking enough water.
– How can I sleep if my bedroom feels like a sauna?
Falling asleep during a heat wave can seem like an impossible task, especially if you don’t have access to air conditioning — but there are steps you can take to get a good night’s sleep.
Julie Gooderick, an expert on ‘extreme environments’ at the University of Brightonsays it’s important to set your environment before going to sleep.
The ideal room temperature for sleeping is around 18-21C, she says, and to keep your bedroom from getting too hot, she recommends using fans, opening windows at night, and keeping curtains closed during the day.
She also advises using a thin sheet instead of your regular duvet, avoiding naps during the day and cooling your body down as much as possible – this can be done with the help of cooling pads, a cold shower or even your pajamas in the put freezer. few hours before bedtime.
– How can I take care of my body?
Extremely hot weather carries the risk of conditions such as heat stroke and heat exhaustion, which can sometimes be fatal. Every year, the UK Health Security Agency (UKHSA) sees additional deaths during periods of extremely hot weather.
Make sure you drink plenty of fluids and try to avoid the sun (and physical exertion outdoors) between 11 a.m. and 3 p.m., when the sun is strongest.
The UKHSA advises people to walk in the shade, apply sunscreen regularly, wear a wide-brimmed hat in the heat and make sure fridges and freezers work properly.
– Who is most vulnerable in the heat and how should I watch out for them?
Some people are more vulnerable than others to the heat, especially those 75 years of age or older, those with serious health problems, and those who can’t keep themselves cool.
Be sure to contact those living alone and watch for the symptoms of heat exhaustion – these can include dizziness and confusion, headaches and a high temperature.
If you notice someone experiencing the symptoms of heat exhaustion, they should be cooled down – make sure they drink plenty of water, lie down and move them to a cold place if possible.
– How should I keep my baby cool in hot weather?
It is essential to prevent babies from becoming dehydrated and overexposed to sunlight – regularly apply sunscreen with a sun protection factor (SPF) of at least 30 and keep their faces cool with a wide-brimmed sun hat.
Babies under six months should be kept out of direct sunlight, the NHS says, and older babies should also be kept out of the sun as much as possible.
sleep advisor and Director of Just Chill Mama, Rosey Davidson, advises placing bottles of frozen water in front of a fan to get “a mini air-conditioning solution” to help babies sleep when it’s hot outside.
“You can also hang a wet towel over a chair — this pre-freezing in your freezer helps — the evaporating water cools the air,” she adds. “If it’s really hot in your baby’s room, they can just sleep in a cardigan or diaper.”
– How can I keep my pets cool?
It’s not just babies who struggle with the heat — pets are also at risk in temperature extremes.
The Department of the Environment, Food and Rural Affairs (Defra) advises dog owners to walk their pets in the morning or evening when it is cooler and to provide plenty of shade and water.
You can also keep them cool with pet-friendly frozen treats, and pet-safe sunscreen is also available.
Never leave pets alone in parked cars and be aware of the main signs of heat stroke – symptoms in dogs and cats can include panting, diarrhea and restlessness.
– Should I exercise in the heat wave?
Avoid extreme physical activity during the hottest parts of the day, but there are ways to exercise safely during the heat wave.
Try to do this during the cooler hours – early morning or evening – and make sure you have plenty of water.
Swimming can be a good way to cool off, but make sure you do it in safe, supervised locations.
“People will want to cool off, but don’t dive in open water because it’s colder than it looks,” warns the London Fire Brigade. “There is the risk of a cold water shock, which can send your body into shock no matter how fit you are.”