Stay well in the heat
As we get older it can become much harder to cope with the hot weather. For older people and those living with dementia, a heatwave can be really dangerous. You need to take the right precautions. Follow these tips to keep yourself and your loved ones safe in the heat.
1. Drink plenty of water. Add a little squash to your water if you like, but avoid tea and coffee as caffeine can dehydrate you more. Also, avoid alcohol. Foods with a high water content, such as juicy frits like melon, soups and ice cream can help you to stay hydrated. If you are caring for someone older or with dementia, keep a fresh drink close to them at all times and remind them to drink if they are prone to forgetting.
2. Dress for the heat. Wear loose fitting, lightweight, breathable clothing mad of cotton or linen. Always wear a wide brimmed hat outdoors to keep the sun off your face and head.
3. Look after your eyes. Always make sure sunglasses bear the CE mark or the British Standard BS EN ISO 12312-1, UV400 label to best protect eyes from UV rays.
4. Stay cool indoors. Keep windows, curtains and blinds closed during the day and open them in the evening when it is cooler.
5. Understand your medication. Some medications can impact your fluid intake or make you go to the toilet more. Some can make your skin more sensitive to the sun. Speak to your GP about your medications and what you need to do in hot weather. Make sure you keep your medications in a cool place, but not in the fridge unless explicitly told to.
6. Protect your skin. Always choose a sunscreen with a sun protection factor (SPF) of at least 30, and at least 4-star UVA protection. Apply even if you're only popping out for a short time, or sitting by a sunny window, and reapply regularly.
7. Tips to stay cool. A cool (not cold) bath or shower can help regulate your temperature. A cold wash cloth can be a refreshing way to cool your face, and placing a frozen water bottle in front of a fan can act as a DIY air conditioner.
8. Understand the warning signs that something's not right. Heat exhaustion and heat stroke can be really serious, so it's important to understand the early signs.
- feeling tired
- feeling dizzy
- headache
- feeling nauseous or being sick
- excessive sweating
- pale or clammy skin
- heat rash or a change in colour (this may be harder to spot on brown or black skin)
- a high temperature
- being excessively thirsty
- feeling weak
The NHS recommends moving to a cool place, removing all unnecessary clothing like a jacket or socks, rehydrating with cool water and cooling the skin if you notice any of these symptoms.
If you're worried about these symptoms or they don't get better after 30 minutes , it's crucial to seek medical help by calling 111, or 999.
Find out how our community care team can help you or a loved one to stay well.