Beat the heat - 5 top tips for staying safe in hot weather

As we begin yet another heatwave here in the UK, it’s vital that we all take the time to properly prepare for an unprecedented set of weather conditions.

Below are some top tips provided by our health and safety team.

Please read through them carefully and ensure that you and those around you are taking the proper precautions in the coming days.

1. Hydration

Water is essential for life!

Your body is nearly two-thirds water, so it is really important you consume enough fluid to stay hydrated and healthy. If you don’t get enough fluid you may feel tired, get headaches and not perform at your best.

Top tips

• Drink plenty of fluids: 1.5/2Ltrs each day
• Water and lower fat milks are good options.
• Tea and coffee can help in moderation
• Look out for signs of dehydration such as increased thirst, a dry mouth, dark urine, and urinating infrequently or small amounts.

2. Be sun smart 

Take care of your skin this summer

Top tips

• Remember: the strongest sun is in the middle of the day
• Regularly apply sunscreen with a high SPF and wear sunglasses if you can
• Wear appropriate clothing - cover your skin where possible
• Protect your skin - if you have of moles or freckles, your risk of getting skin cancer is higher than average, so take extra care.
• If you get sunburnt, sponge sore skin with cool water then apply aftersun or a soothing lotion like aloe vera. Painkillers, such as paracetamol or ibuprofen, will ease the pain and help to reduce inflammation. Stay out of the sun until all signs of redness have gone.

3. Shaded rest and clothing 

Find somewhere to keep cool

Top tips

• Shaded rest is essential in peak summer. It is a responsibility for both employer and employee
• Shade allows you to rest, hydrate and cool down
• Clothing that helps with summer heat can be as simple as a cooling towel or cooling vest
• Technical clothing can reduce your skin temperature by 3-12˚C.

4. Eat light meals to feel cooler 

Summer is a great time to start healthy eating

When it's hot, it's easier for your body to digest light, well-balanced, regular meals. Food with a high water content can help too. Try including more of these foods in your diet this summer:

• Tomatoes: a source of antioxidants that help reduce blood pressure and cholesterol
• Courgettes contain pectin linked to heart health and lowering cholesterol
• Watermelon: the high water content keeps you hydrated. It also is a source of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids
• Oranges have a high vitamin C content and are a good source of B vitamins
• Apples and Pears both contain vitamin C, which boosts the immune system. The natural sugars are a good source of energy
• Apricot, Peach, Nectarine: these fruits are a good source of dietary fibre.

5. Keep cool at night 

Sleep is essential

Hotter temperatures can make it hard to get a good night’s sleep. Keeping your home as cool as possible is the best way to make sure you are not disturbed.

Top tips

• Shut windows and curtains during the day to keep out the heat - open them when you go to bed for air flow
• Try sleeping in the coolest room at home - heat rises so downstairs is often cooler.
• It may be too hot for the duvet, but a thin sheet helps the body’s ability to control the temperature next to our skin
• Have a lukewarm or cool shower before bed, to help bring your body temperature down gradually.