Who decided to camp over the hottest days ever (on record) in May! Oops. That one was me, so staying cool seems to be on the mind.

With temperatures rising, did you know the extra heat can affect existing health conditions, as well as generally putting the body under extra strain.  The heat can influence the cardiovascular system, kidneys and respiratory diseases.  Your heart and blood pressure react to the heat, even when you don’t have additional conditions to consider and physical activity, as it tries to maintain your core body temperature. The body wants to stay at 37 degrees.  It doesn’t want to divert from this, so anything affecting 37 degrees, means the body needs to work harder.

So, let’s help it out, and try to minimise the extra effort.

Below are some ideas to help keep you cool this summer.

• You want a vacuum-insulated stainless steel water bottle if you want to keep your water cool. There are loads of brands out there, but considering the insulation, as well as the material will help a long way.  Wide mouth bottles allow for ice cubes to fit and always check it is leak-proof! We have mentioned how small sips throughout the day are important.  Do stay on top of your hydration.
• Prioritise foods which help with hydration. It is a must. It helps keep you balanced in the heat.  We have mentioned this a few times.  If you need some inspiration, let us know!  Maybe we should come up with some fun recipes.
• I go on about this every year! Expiry dates are important and look out for at least 30 SPF to protect against UVB and at least a 4-star rating for UVA protection.  Applying sunscreen 30 minutes before you head out, will mean you are prepared for the heat.  Leave it in the fridge for some extra cooling.
• Have sunnies, and a wide brim hat on which will help protect you when out and about.
• Have you got a cooling wicking towel? They offer instant relief for these hot days when you are outside.
• Portable fans, which can even wrap around the neck. They may even include a lovely cooling mist to keep your temperatures down. Prices vary but you can get some great ones.
• If you can avoid the 11am – 3pm slot on a very hot day, then please do. Or at least consider a shadier route and prepare. Everything mentioned above can assist, as well as appropriate clothing and hydration before you get out.
• If you are not feeling great, maybe skip the plan. Dehydration, fatigue, muscle cramping and dizziness are all very serious when the body is overwhelmed, so if you are noticing the heat might be affecting you.  Stay hydrated and enjoy some extra rest in a cool room or under some shade.

We share this every year…

Tips should you think you’ve had too much sun or suffering from heat exhaustion

Do get in a cool place as soon as possible.

Rehydrate with cold drinks and you may want to lay down and raise the legs.

Cool the skin and allow 30 minutes to recharge.

Signs to look out for include headaches, dizziness, feeling sick or loss of appetite.  Being very thirsty, high temperature and cramps are a sign you need to rehydrate.   You may even notice your breathing or pulse increase.

Listen to the body, stay cool and stay safe!