Summer is back - Top tips for surviving the heat

With the recent heatwave that has hit the UK, many of us do not have the luxury of air conditioning, which is generally the norm in hotter countries. At Spire Gatwick Park Hospital we have been looking at the top tips for keeping cool.

Hydration -Maintaining an adequate level of hydration may mean consuming more water than you usually do and if you tend to sweat you will also need to give some consideration to replacing electrolytes either through eating a small amount of food or by drinking an electrolyte replacement drink. Thirst is the first sign or dehydration, another sign includes the colour of your urine – the darker in colour the more dehydrated you are. Other signs include headaches, dizziness, cramps and feeling confused. Try and avoid alcoholic beverages and caffeine as both act as diuretics and promote dehydration.

Eliminate extra sources of heat - Turn of any electrical items that are not being used and keep the use of lighting to a minimum.

Eating - Eat fresh foods that do not require the use of the oven or the grill. And keep meals small as body produces metabolic heat as it tries to process large protein rich meals.

Recognise symptoms of heat related illnesses – these include heat rash, heat exhaustion and heat stroke.

Keep low – As hot air rises, the upper floors of a home can be hotter so head downstairs or lie on the floor.

Bedding – opt for cotton sheets, save satin, silk or polyester sheets for a cooler day. Cotton bed linens are lightweight and breathable, promoting airflow in your bedroom. You can even put your bedding in plastics bags and blast them in the freezer for a while before bed.

Take advantage of the cooling power of water - Keep cool by taking a cool shower, splashing yourself with cool water or carrying round a spray bottle.

Remember don’t forget to keep and eye on friends and relatives and look after your pets during this hot spell.