7 easy steps to avoid the 'heatwave'

As I write this the weather outside is sunny and bright – at least it is in Norwich, Norfolk! It is so tempting to get out there to enjoy the sun. However, it is always good idea to try and be careful with the amount of exposure to the sun; especially during a heatwave.

The definition of a heatwave is when the temperature exceeds 30°C during the day and 15°C at night. These temperatures could have significant effects on people’s health regardless of their age and present health condition. If these temperatures are reached on at least two consecutive days and the intervening night then it is advisable to be very sensible.

Taking the following precaution during a heatwave may be helpful:-

1.  Drink plenty of water, 2l is the recommended daily intake. Staying hydrated, especially during a heatwave, is crucial to your wellbeing.

2. Now may be the time to sort your wardrobe out and find your cool clothing. It is possible to be smart and cool at the same time by planning your wardrobe according to the temperature outside. So forget heavy wool, jersey or tight clothing such as the denim 'slim fit' trousers/leggings which seem be the fashion at the moment. Instead go for light and loose fitting clothing. If you are planning to buy new clothes this summer then look out for 'smart' clothes that are manufactured to keep you cool. I have a t-shirt made with this material & it is very comfortable to wear when I am working as a therapist.

3. Plan ahead and pace yourself. It is always best to see what the weather forecast will be if you have to be out & about during the heatwave. The weather forecasts are usually accurate these days. If you suffer from any pollen related allergies then paying attention to the pollen count would be beneficial to you. 

4. Get fresh air into your house/workplace. This may not always be easy but do what you can to create a through draft through open doors and windows where secure and safe to do so. Also, using a fan to lower the temperature would be helpful. You may like to think about switching off hot lights or electrical equipment that generate extra heat – this will also save you money!

5. Avoid physical exertion. Plan your day and delay anything that requires exertion to a cooler day or an early morning. If possible get someone to help you with heavy physical tasks.

6. Travelling - do you have to make that journey? If it is unavoidable then try to minimise going out in the heat of the day, normally between 11am - 3pm. Plan for cooler times of the day or delay your travel altogether. Also, always make sure that you have plenty of water to drink with you especially if you are caught in traffic or delayed on the railway. I always carry water in an insulated carrier & always have a frozen wrap around my water bottle. A little snack such as a banana is also a good idea.

7. The hot weather can increase the problems caused by any existing illness as well as causing heatwave related illnesses such as heat exhaustion. If you suspect that you or someone else is suffering from heat stroke then seek immediate medical help. If you have elderly or vulnerable neighbours then please keep an eye on them. Heat can easily kill.

Enjoy the weather; we don't get enough sunny days for our bodies to get used to the temperature so play safe and savour the moments.