With a mini heatwave hitting Britain where it could “feel” as hot as 44C (111F) this week, it’s more important than ever to look after you and your family. Public Health England (PHE) has put out a level 2 “alert and readiness” warning, and urges all older people to stay indoors wherever possible, keeping curtains closed and avoid going out at the hottest time of the day. This Thursday could see the all-time high temperature for July of 33.9C smashed, which was recorded at Regent’s Park, London in the year 1900. 

As well as the aforementioned actions, there are several other steps we can take to ensure we all stay safe in this sunny heatwave. 

Only Mad Dogs and Englishmen…

Be sure to stay out of the sun between 11am and 3pm, the hottest part of the day, if you are sensitive to the heat. If you must go out, don’t forget to apply your sunscreen, wear loose long sleeved clothes made from breathable fabrics such as cotton or linen, and always carry a bottle of water with you!

Relax!

It has been shown that when the temperature rises, so do our stress, anger and anxiety levels,  because as your heart rate and blood pressure rises as your body tries to cool itself down these feelings become amplified. Be sure to take deep breaths, and if you find it all getting too much take some time out. Our favourite herbs to help you destress include Ashwagandha, Rhodiola, Passionflower and Chamomile.

Cool Off!

Take a cool bath or shower, run your wrists under the cold tap or plunge your feet in a bucket or bowl of icy water to help bring your body temperature down before bedtime. If you can’t take too low a temperature, even a lukewarm effort will help you drift off quicker. For added calm and relaxation vibes, lather up some Lavender Body Wash and slather on some Lavender Body Lotion before hitting the sack. Another great trick is to pop all your leave-on products in the fridge - lotions, moisturisers, eye creams and toners! This will help cool you down even more.  For an extra lavender hit to help bring on sleep, add a few drops of essential oil to a spray bottle full of water and spritz your bedding and around the room for a cooling effect.

Stay Hydrated and Electrolytic!

Be sure to drink plenty of fluids, water and herbal teas are good options. Try adding some fruit to your water to give it a bit of flavour. You can also include fruit juices and smoothies, but watch your sugar intake with these and limit your intake to one serving of 150ml per day. Whilst hydration is definitely part of the solution, you also need to make sure you keep your electrolyte intake in the balance! When the temperature and humidity rise, your body perspires more which means you lose vital mineral salts and electrolytes through your sweat. Try adding Ener-C Sport Electrolyte Drink Mix to your water. Although sun often equals socialising, try to avoid excess alcohol. Whilst it may help you drift off to sleep easier on those sticky nights, it will actually disturb your sleep quality during the night.

Eat Little and Often

When you are digesting your food, your body temperature rises. For this reason it is better to stay light and eat little and often, and to avoid large meals before bedtime. Some might find it better to eat a bigger lunch and have a light snack in the evening. For those evenings when it is too hot to even contemplate throwing a salad together, keep a stash of our healthy and nutritious snacks from Organic Food Bar and Nutiva O’Coconut in your kitchen cupboard!

Exercise in the Morning

Sorry to all the night-owl-gym-bunnies, but try to fit in your exercise in the morning, as with the warmer weather it will take your body longer to cool down. Exercising too late in the day could mean you go to bed wound up and feeling hot and sticky!

Watch Out for the Signs

Last but by no means least, be sure to keep in touch with friends, relatives and neighbours who may be more at risk from the heat: the elderly, infirm and those with young children. Be sure to check in regularly. Also, keep an eye on people you are with for heat exhaustion, make sure you know the signs, which are: headaches, confusion, dizziness/disorientation, loss of appetite, nausea, excessive sweating, paleness, clamminess, cramps in the arms, legs and stomach, fast breathing and/or pulse, temperature over 38C, and excessive thirst. Children may become floppy and sleepy. If anyone presents these symptoms, be sure to move them to a cool place, lay them down with their feel slightly raised, get them to drink plenty of fluids and keep their skin cool with a spritz or sponge with cool water[1]. 

References

[1] https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/