HOW TO KEEP COOL IN HOT WEATHER

How To Keep Cool In Hot Weather In December 2023

During periods of hot weather, understanding how to keep cool is essential for comfort and health. This article provides practical advice and tips on how to keep cool in hot weather, helping you prevent heat-related illnesses such as heat exhaustion, heat stroke, and heat cramps. 

Furthermore, it will also provide help with staying cool in heat, effective hydration strategies for heatwaves, and optimal clothing choices for coolness. In addition specific advice for dealing with heat in the UK will be featured. 

By taking on board this advice, you can ensure that you enjoy the warm weather, whilst also safeguarding your health.

Hot weather, particularly during a heat wave, can lead to a range of health problems, from mild ailments such as excessive sweat and intense thirst, to severe conditions like heat exhaustion and heat stroke. 

Consequently, it’s crucial to know how to maintain a balanced body temperature and stay cool.

Topics that you will find covered on this page

Background on Staying Cool in Heat

When exposed to extreme heat, the body’s temperature can rise, leading to heat-related illnesses. Heat stroke, the most severe form, can occur if the body temperature reaches above 40°C. 

It is necessary to note that this condition is a medical emergency which requires immediate attention. Consequently, the first step in staying cool in hot weather is to recognise the risk and know how to prevent heat-related illnesses.

Young children, elderly people, and those with long-term health conditions are particularly vulnerable to heat. 

During a heatwave, when temperatures soar, it’s essential to stay in a cool place, away from direct sunlight. Closing curtains or blinds can help keep the hot air out and cooler air inside. 

Or staying cool in hot weather, air conditioning can be a powerful tool. However, it is important to note that not all homes in the UK include this feature. 

In such cases, utilise fans which circulate the cool air, opening windows for ventilation, as well as taking regular cool showers or baths to help to lower body temperature. To help to cool the air further, placing a bowl of ice cubes in front of a fan can also prove useful.

The NHS Heatwave Plan provides detailed guidance for individuals and organisations on preparing for and responding to severe hot weather in the UK. 

This includes advice on identifying high-risk groups and preventing heat-related illness. Following Public Health England heatwave advice is recommended.

30 Ways to Keep Cool in Hot Weather

There are various strategies for keeping cool in hot weather. Drinking plenty of cool water is essential to prevent dehydration, a common condition in hot weather. 

Furthermore, avoiding excess alcohol and caffeine is key, as these beverages can lead to dehydration. Eating cold food, particularly fruits and vegetables that have high water content, can also help to maintain a cool body temperature.

Use cooling neck wraps or wrist bands soaked in cold water to reduce body temperature quickly. These provide an instant cooling sensation due to evaporation.

Here are 30 ways that you can keep cool.

1. Wear lightweight, breathable fabrics

  • Fabrics like linen, cotton and rayon allow more airflow and keep you cooler than synthetic fabrics.
  • Choose loose-fitting lightweight shirts, dresses and pants.

2. Choose loose, airy clothing

  • Loose-fitting clothes don’t cling to your body and allow better ventilation.
  • Opt for loose tops, shorts, skirts and wide-leg pants.

3. Wear light colours

  • Light colours reflect heat better than dark colours which absorb heat.
  • Stick to whites, pastels and other pale shades.

You can also watch this video on Youtube here.

4. Use cooling fabrics

  • Fabrics like moisture-wicking athletic wear pull sweat away from your skin.
  • Seek out clothing made with breathable knits, mesh and perforated fabrics.

5. Wear a wet bandana or scarf

  • Tie a bandana or thin scarf around your neck and wet it for an evaporative cooling effect.
  • Soak any lightweight scarf in water and drape around your shoulders.

6. Use cooling towels

  • Drape around your neck cooling towels soaked in water to lower your body temperature.
  • Activate cooling towels by wetting them to create an instant chilling sensation.

7. Wear a hat

  • Hats protect you from the sun and keep you from getting overheated.
  • Wide-brimmed hats shield your face, head and neck from the sun.

8. Use parasols and umbrellas

  • Block out the sun’s rays with a parasol or umbrella when outdoors.
  • Seek shade beneath a parasol to stay cool and protected from UV rays.

9. Wear UV protection

  • Sunglasses, UV protective clothing and sunscreen prevent sun damage and heat illness.
  • Wear sunglasses and apply broad spectrum SPF 30+ sunscreen.

10. Stay in the shade

  • Seek shade under trees, umbrellas or awnings whenever possible.
  • Find shady spots for outdoor dining, relaxing and exercising.

11. Use fans

  • Stay in air-conditioned buildings or use electric fans to keep air circulating.
  • Position floor or desk fans to blow directly on your body.

12. Take cool showers/baths

  • Cool down with a refreshing shower, bath or splash water on your wrists and neck.
  • Keep bath water cool, not cold, to avoid overchilling.

13. Apply ice packs

  • Place ice packs on pulse points like your neck, wrists and temples to cool down.
  • Wrap ice packs in a towel before applying to skin to avoid discomfort.

14. Drink cold beverages

  • Stay hydrated with plenty of chilled drinks like water, iced tea, cold sodas, etc.
  • Add ice and freeze water bottles to keep drinks cold outdoors.

15. Eat cool foods

  • Refresh yourself with cool treats like popsicles, ice cream, chilled fruit, etc.
  • Avoid hot soups, stews and heavy hot dishes.
How to Keep Cool in Hot Weather

16. Use cooling bedding

  • Cotton sheets and gel-infused mattresses and pillows can help you sleep.
  • Chill pillows and sheets in the fridge or freezer before bedtime.

17. Avoid hot foods

  • Skip hot foods which raise your body temperature like soup, meat and heavy meals.
  • Opt for cool salads, sandwiches, chilled seafood and other light fare.

18. Cook smart

  • Grill, steam, bake or microwave to avoid adding more heat from stovetop cooking.
  • Cook outdoors on the grill or prep no-cook meals to limit kitchen heat.

19. Close curtains and blinds

  • Block sunlight from warming your home by keeping curtains drawn.
  • Use blackout curtains in hot, sunny rooms during the day.

20. Turn on ceiling fans

  • Circulating air cools you via wind chill.
  • Direct fan air flows downward to create a cooling breeze.

21. Take a cool footbath

  • Soak your feet in cool water to lower your body temperature.
  • Add ice to foot baths or soak feet before bed to aid sleep.

22. Use cooling essential oils

  • Oils like peppermint, eucalyptus and tea tree create a cooling sensation.
  • Dab on pulse points or diffuse oils like menthol and camphor.

"When sweating is insufficient to keep you cool, your body temperature rises, and you risk getting sick."

UK Care Guide Tweet

23. Freeze moist towels

  • Drape frozen wet washcloths around your neck or wrists.
  • Wrap ice cubes in a thin towel and apply to your body.

24. Mist your skin

  • Spritz your skin periodically with cool water from a spray bottle.
  • Keep spray bottles in the fridge for an extra chilling mist.

25. Limit outdoor activity

  • Exercise indoors and avoid direct sun exposure during peak heat hours.
  • Schedule outdoor activities for early morning or dusk if possible.

26. Visit cooling centres

  • Take advantage of public cooling shelters and chilled public buildings.
  • Seek air conditioning in libraries, malls, movie theatres and museums.
Importance of Hydration in Hot Weather

27. Ventilate your home

  • Open windows at night and use fans to maximise airflow.
  • Create cross breezes by opening windows on opposite sides of the home.

28. Use a dehumidifier

  • Dehumidifiers reduce mugginess and allow evaporative cooling.
  • Adjust dehumidifier settings to maximum for drier, cooler air.

29. Avoid caffeine and alcohol

  • Caffeine and alcohol dehydrate you, raising your body temp.
  • Drink plenty of water and limit sugary, carbonated drinks.

30. Take frequent breaks

  • Rest in the shade so your body can recover from heat exposure.
  • Listen to your body and stop activity if you feel faint or nauseous.

Effective Hydration Strategies for Heatwaves

 During hot weather, staying hydrated is crucial. Even if you don’t feel thirsty, drinking plenty of water is still key. This helps to regulate your body temperature and prevent dehydration. 

Cold drinks can also help to cool you down. Try to avoid alcohol, caffeine and drinks high in sugar as these can further dehydrate you.

Keeping your body hydrated helps to prevent heat-related illnesses such as heat stroke and heat exhaustion. 

Heat exhaustion is characterised by symptoms such as dizziness, headache, intense thirst and a faster than usual heartbeat. If these symptoms occur, it’s important to move to a cool place, drink plenty of water or fruit juice, and rest.

One effective strategy for staying hydrated is to carry a water bottle with you at all times. This is because drinking small regular amounts throughout the day can maintain your body’s hydration levels. 

Eating foods with a high water content, such as fruit and salads, can also contribute to your daily water intake.

Optimal Home Cooling Strategies

Clothing Choices for Optimal Coolness

Choosing the right clothing can go a long way in keeping you cool in hot weather. Light-coloured clothing reflects sunlight and helps to keep you cool, while dark curtains can absorb heat and increase your body temperature. 

Loose-fitting clothing allows air to circulate and can help sweat evaporate, cooling your body.

Natural fabrics such as cotton, linen and silk are breathable. Consequently, this allows sweat to evaporate from your skin. 

Alternatively, synthetic fabrics including polyester can trap heat which works to make you feel hotter. Wearing a wide-brimmed hat can provide shade, as well as keeping your head cool.

Changing your clothes if they become damp with sweat can also help to keep you cool. Damp skin can lead to discomfort and skin irritations. Fresh, dry clothes can help you feel cooler and more comfortable.

For extended periods outdoors, evaluate UV protective clothing with built-in sun protection. This works to block out more of the sun’s rays than regular clothing. UV face shields are also useful, protecting sensitive facial skin from the heat.

Take spare clothes with you if exercising or doing activities that cause sweating. Changing into fresh, dry clothing can refresh you and prevent chafing.

To keep feet cool and dry if exercising or walking outdoors in the heat, remember to opt for breathable activewear and moisture-wicking socks.

UK-Specific Advice for Dealing with Heat

The UK experiences hot weather and heatwaves, particularly in the summer months. During this time, it’s important to stay out of the sun, especially from 11am to 3pm when the sun is at its hottest. 

If you’re out in the sun, apply sunscreen regularly, wear a hat and light, loose clothing to protect against sunburn.

The majority of UK homes are built to retain heat, often making them uncomfortably hot during the summer. To keep your home cool, close curtains or blinds in rooms that receive direct sunlight. 

Remember to open windows at night when the air is cooler, but it is important to keep windows closed when the air outside is hotter than the air inside.

During heatwaves, it’s crucial to check on vulnerable people who may be affected by the heat, such as the elderly and those with health conditions. 

The NHS provides advice and support during periods of extreme heat, including guidance on how to recognise symptoms of heat exhaustion and heat stroke.

Preventing Heat-Related Illness

Heat-related illnesses, such as heatstroke and heat exhaustion, are serious conditions that can occur if the body overheats. Specifically, heatstroke is a medical emergency which requires immediate attention. 

The symptoms include a high body temperature, rapid heartbeat, confusion, and loss of consciousness.

To prevent heat-related illnesses, it’s important to stay in a cool place, particularly during the hottest part of the day. Taking regular cool showers or baths can help lower your body temperature. Moreover, if you’re feeling overheated, a cold shower can provide quick relief.

It’s also important to listen to your body. If you’re feeling dizzy, lightheaded, or nauseous, it’s a sign that you may be overheating.  

Therefore it is necessary to move to a cooler location, rest, and drink plenty of water when this occurs. If symptoms persist or worsen, it is essential to source medical help immediately.

It is also important to avoid physical exertion and exercise during the hottest hours of the day. Instead, schedule exercise for early morning or evening when temperatures are cooler.

UK-Specific Advice for Dealing with Heat

The UK experiences hot weather and heatwaves, particularly in the summer months. During this time, it’s important to stay out of the sun, especially from 11am to 3pm when the sun is at its hottest. 

If you’re out in the sun, apply sunscreen regularly, wear a hat and light, loose clothing to protect against sunburn.

The majority of UK homes are built to retain heat, often making them uncomfortably hot during the summer. To keep your home cool, close curtains or blinds in rooms that receive direct sunlight. 

Remember to open windows at night when the air is cooler, but it is important to keep windows closed when the air outside is hotter than the air inside.

During heatwaves, it’s crucial to check on vulnerable people who may be affected by the heat, such as the elderly and those with health conditions. 

The NHS provides advice and support during periods of extreme heat, including guidance on how to recognise symptoms of heat exhaustion and heat stroke.

Preventing Heat-Related Illness

Heat-related illnesses, such as heatstroke and heat exhaustion, are serious conditions that can occur if the body overheats. Specifically, heatstroke is a medical emergency which requires immediate attention. 

The symptoms include a high body temperature, rapid heartbeat, confusion, and loss of consciousness.

To prevent heat-related illnesses, it’s important to stay in a cool place, particularly during the hottest part of the day. Taking regular cool showers or baths can help lower your body temperature. Moreover, if you’re feeling overheated, a cold shower can provide quick relief.

It’s also important to listen to your body. If you’re feeling dizzy, lightheaded, or nauseous, it’s a sign that you may be overheating.  

Therefore it is necessary to move to a cooler location, rest, and drink plenty of water when this occurs. If symptoms persist or worsen, it is essential to source medical help immediately.

It is also important to avoid physical exertion and exercise during the hottest hours of the day. Instead, schedule exercise for early morning or evening when temperatures are cooler.

Background on Staying Cool in Heat

House Cooling Techniques 

Keeping your house cool in hot weather can be a challenge, particularly for those without air conditioning. However, there are several strategies to utilise. Firstly, you can keep your curtains closed during the day to prevent the sun from heating up your rooms. 

As dark curtains can absorb heat, this means that using light-coloured ones can help to reflect the heat away.

Another strategy is to open your windows early in the morning or late at night when the air outside is cooler. This can help to circulate cool air inside your house. 

If you have a two-story home, opening the windows on the lower floor and closing them on the upper floor can help create a natural cooling effect.

Remember, it’s important to keep your house cool to prevent heat-related illnesses, as well as  ensuring a comfortable living environment during hot weather.

Adapting Outdoor Activities in Hot Weather

During hot weather, it’s smart to adapt your outdoor activities to prevent overheating. Try to plan your activities for the early morning or late evening when the temperature is cooler. Additionally, when engaging in physical activities, it is also important to take regular breaks in the shade..

Furthermore, drinking plenty of water is crucial if you’re spending time outdoors. Carry a water bottle with you and take frequent sips, even if you don’t feel thirsty. This can help prevent dehydration, a common issue in hot weather.

Finally, remember that heat and direct sunlight hold the potential to cause heat-related illnesses, making it important to protect yourself. Wear a hat and sunscreen, as well as trying to stay in the shade as much as possible. 

If you start to feel sick, dizzy, or weak, it is essential to find a cool place immediately and drink plenty of water.

Dealing with High Temperatures

In periods of high temperature or a summer heatwave, it’s vital to take measures to keep cool. Heat-related illness can occur if the body becomes too hot, so monitoring your body’s reactions to the heat is important. 

Signs of heat-related illness include weakness, dizziness, and feeling sick. If these symptoms appear, it’s important to move to a cooler place, take a cool shower or bath, and drink plenty of water.

Sleeping in high temperatures can also present challenges. To create a cooler environment for sleep, it is important to keep your bedroom window open at night to let in cooler air. 

Moreover, using a fan can also help to circulate the air in the room. To cool your bed down before you get in, fill a hot water bottle with cold water. 

Spicy food can make you feel hotter, so during periods of high temperature, it might be a good idea to adjust your diet. 

Opt for cooler, lighter meals that can help to keep your body temperature down. Remember, it’s important to stay hydrated during hot weather, so drink plenty of water.

Embracing Outdoor Activities in Warmer Weather

Warmer weather and early morning sunshine can also be great for outdoor activities. However, it’s important to be mindful of the potential for heat-related illness, as well as taking the appropriate steps to keep cool. 

If you’re planning outdoor activities in hot weather, it’s advisable to do so in the early morning or late evening. This means that the temperature will be cooler.

Staying hydrated is crucial during outdoor activities. Always carry a water bottle and take frequent drinks to replace the fluids lost through sweat. It’s also recommended to take frequent breaks in the shade to prevent overheating.

In addition, protecting your skin from the sun is also essential during outdoor activities. Apply sunscreen regularly, as well as remembering to wear a hat and loose, light-coloured clothing. 

Furthermore, if you start to feel unwell, it’s essential to move to a cool place, rest, and rehydrate. As long as you take the necessary precautions to stay cool, outdoor activities in hot weather can still be enjoyable.

Case Study: Managing Excess Heat

Here’s a case study to bring the concept of ‘how to keep cool in hot weather’ to life. It’s an example that many people should be able to relate to, especially those who enjoy outdoor activities or those who have experienced a summer heat wave. 

Meet John, a keen gardener who loves to spend his mornings tending to his plants. However, John has found himself struggling with the early morning hot weather, particularly in the summer. 

After just a short time outside, he felt dizzy and nauseous. These are signs of a potential heat-related illness.

Recognising these symptoms, John knew he had to take action. He immediately moved indoors to a cooler environment, drawing himself a cool bath to help to lower his body temperature. 

He also drank plenty of water to rehydrate, understanding the significance of hydration in preventing heat exhaustion.

John also made changes to his gardening routine to better manage the excess heat. He started gardening even earlier in the morning, before the heat of the day set in. He also made sure to take frequent breaks, choosing to step into the shade and drink water regularly.

By taking the right precautions to stay cool, John was able to continue enjoying his outdoor activity regardless of the summer heat. This case study illustrates the importance of recognising the signs of heat-related illness, as well as knowing how to stay cool in hot weather.

Key Takeaways and Learnings

Now, let’s summarise the article by highlighting the key aspects of how to keep cool in hot weather. The following points encapsulate the main actions which you should take to stay cool and safe during periods of hot weather:

– Understand the risks of heat-related illnesses such as heat exhaustion and heat stroke. 

– Remember to recognise the symptoms, including high body temperature, rapid heartbeat, and confusion.

– Try to stay in cool places during the hottest part of the day. This could be indoors with blinds or curtains closed to block out the sun, or outside in shaded areas.

– Hydrate regularly, even if you don’t feel thirsty. To maintain this, carry a water bottle everywhere and avoid drinks that can dehydrate you, like alcohol and caffeine.

– Wear light-coloured, loose clothing and hats to reflect heat and protect your skin.

– Keep your home cool by closing curtains or blinds in rooms which receive direct sunlight. When the air is cooler, open windows at night.

– Adapt your outdoor activities to the weather. Plan for early morning or late evening when it’s cooler, and take regular breaks in the shade.

– During periods of high temperature, adjust your diet to include cooler, lighter meals and plenty of water. Remember to avoid spicy food, which can make you feel hotter.

– Listen to your body. If you feel dizzy, lightheaded, or nauseous, it’s a sign that you may be overheating. Move to a cooler place, take a cool shower or bath, and drink plenty of water.

Remember, staying cool in hot weather is not only about comfort; it’s about health and safety as well. The more proactive you are in taking these steps, the easier it is to enjoy the warmer weather without the discomfort and risk of heat-related illnesses.

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Meet the author

Jane Parkinson

Jane Parkinson

Jane is one of our primary content writers and specialises in elder care. She has a degree in English language and literature from Manchester University and has been writing and reviewing products for a number of years.

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