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Looking after yourself and your loved ones in a heatwave

With the recent soaring heat, it’s good to have a reminder about safety in the sun and high temperatures. Some of the below tips might seem to be ‘common sense’ but please take time to read the health and well-being publication by Age UK on “Staying cool in a heatwave”. Here are some highlights:

Avoiding heat-related illness

  • Keep out of the heat. Don’t spend long periods outside during the hottest time of the day, which is late morning to mid-afternoon. If you do go out, wear a hat and stay in the shade as much as possible.
  • If you’re travelling by car or public transport always take a bottle of water.
  • Avoid strenuous activity, and limit activities like housework and gardening to the early morning or evening.
  • When inside, try to stay in the coolest parts of your home, especially when sleeping. Keep curtains and blinds closed in rooms that catch the sun. Remember that lights generate heat so turn them off when possible.
  • Wear loose, lightweight, light-coloured, cotton clothing.
  • Take cool baths or showers.
  • Splash your face with cool (not very cold) water, or place a damp cloth on the back of your neck to help you cool off.
  • Drink lots of fluid – even if you aren’t thirsty. Aim for 6–8 glasses a day and more if it’s hot. If you usually rely on drinks with caffeine in them, such as tea, coffee or cola, limit these and have water, fruit juice or decaf drinks instead. Avoid alcohol as it can make dehydration worse.
  • Eat normally – even if you aren’t hungry, you need a normal diet to replace salt loss from sweating. In addition, try to have more salads and fruit, as these contain a lot
of water.

Looking after your skin

It’s very important to ensure that your skin isn’t exposed to the sun for long periods, as this can lead to sunburn and make you more susceptible to skin cancer. Use sunscreen of at least SPF15 (sun protection factor) with four or five stars, applying it generously half an hour before and again shortly after going out in the sun. The sunscreen’s star rating shows its ability to protect your skin from damage and premature ageing. Reapply sunscreen at least every 2–3 hours and if you’ve been in water, reapply when you are dry.

Get to know your skin type – whether you burn easily can influence the strength of sunscreen you should use and how long you can be outside in the sun without burning. Remember that anyone can develop skin cancer, so it’s important to protect your skin whatever your skin type. When you’re using sunscreen, apply it to your ears if they’re exposed, as well as your face, neck, arms, any bald patches on your head and any other uncovered part of your body.

A hat will protect your head, face, ears and eyes. Wear sunglasses that have a CE mark, UV400 label or a statement that they offer 100 per cent UV (ultraviolet) protection. When the weather is hot, your skin may also feel drier than usual. Using moisturiser can help keep your skin healthy.

If you have moles or brown patches on your skin, they usually remain harmless. However, if they bleed, or change size, shape or colour, show them to your GP without delay. For more information on checking moles, visit the Cancer Research UK SunSmart website at www.sunsmart.org.uk.

Dehydration and overheating

Extreme heat and dry conditions can cause you to dehydrate and your body to overheat. It’s important to make sure you eat a balanced diet to help your body replace any salt you lose by sweating. You should also drink plenty but may need to take particular care and speak to your GP or practice nurse if you’re taking medication that affects water retention.

Watch out for certain signs – particularly for muscle cramps in your arms, legs or stomach, mild confusion, weakness or sleep problems. If you have any of these, rest in a cool place and drink plenty of fluids. Seek medical advice if your symptoms persist or worsen.

Heat exhaustion

The symptoms of heat exhaustion include headaches, dizziness, nausea or vomiting, pale skin, heavy sweating and a raised temperature. If you have any of these symptoms you must, if at all possible:

  • Find a cool place and loosen tight clothes
  • Drink plenty of water or fruit juice
•
  • Sponge yourself with cool water or have a cool shower.

If you’re having difficulty, or your symptoms persist for several hours, call NHS 111 or your GP for advice.

Heatstroke

Heatstroke can develop if heat exhaustion is left untreated – but it can also develop suddenly and without warning. The symptoms of heatstroke include hot and red skin, headaches, nausea, intense thirst, a high temperature, confusion, aggression and loss of consciousness. Heatstroke is a life-threatening condition. So if you or someone else shows symptoms:

  • Call 999 immediately; if you have a community alarm, press the button on your pendant to call for help
  • While waiting for the ambulance, follow the advice given on page 6 for heat exhaustion, but do not try to give fluids to anyone who is unconscious.

Heatstroke can develop if heat exhaustion is left untreated – but it can also develop suddenly and without warning.

Click here to visit the Age UK website for more information on staying cool in a heatwave.

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