With temperatures climbing across Wales, looking after our older family members, friends, and neighbours is a top priority for our communities.
Many of our homes are built to keep heat in, which means indoor spaces can get very hot during a British summer. Older adults can struggle to stay cool. This is especially true for those with heart, lung, or kidney conditions. Sometimes, people do not even realise they are overheating until they feel unwell.
Here are some simple tips to keep you safe and cool this summer:
💧 Drink Plenty of Fluids
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- Drink Little and Often: Do not wait until you feel thirsty. Keep a glass of water nearby and take regular sips throughout the day.
- Choose Hydrating Beverages: Avoid alcohol and drinks with a lot of caffeine, like normal tea and coffee. These can make you lose fluids faster. Choose cold water, milk, or fruit juices instead.
- Eat Refreshing Foods: Try to eat normally even if you do not feel very hungry. Fruits and vegetables with a lot of water help keep you hydrated.
🏠 Keeping Your Home Cool
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- Close Your Curtains: Keep your windows, curtains, and blinds closed during the hottest parts of the day. This stops the hot sun from warming up your rooms.
- Open Windows at Night: Only open your windows wide late in the evening or early in the morning when the air outside is cooler.
- Cool Your Skin: If you feel too hot, put a damp cloth or a splash of cool water on the back of your neck or wrists. This works better to cool you down than a standard electric fan.
🌳 Going Out Safely
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- Stay in the Shade: Stay indoors between 11am and 3pm when the sun is at its strongest. Plan your walks, gardening, or shopping for early morning or late evening.
- Cover Up: When you go outside, wear a sun hat and choose loose, lightweight clothing made of cotton to help your skin breathe.
- Use Sunscreen: Always apply sunscreen with a factor of at least SPF 30. Remember to put it on your ears and any bald patches.
💊 Medicines and Health Signs
- Keep Medicines Cool: Most medicines need to be kept below 25°C. Move them away from sunny windowsills. You can ask your pharmacist if any of your prescriptions need to go in the fridge.
- Know the Signs: Watch out for headaches, dizziness, confusion, or feeling sick. If you notice these signs, lie down in a cool room, drink water, and call NHS 111 if you do not feel better soon. In the case of an emergency, call 999.
📞 Check on Your Neighbours
A simple check can make a big difference. If you have older neighbours or relatives, give them a quick phone call or knock on their door. See if they need any shopping, help picking up medicines, or just a fresh jug of cold water.