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Beat the Heat

Silver Chain has the following eight tips on keeping you cool and hydrated during our summer:

1 Drink plenty of Water

 

  • Combat dehydration by drinking plenty of liquids to make up for the loss of fluids due to sweat.
  • Ensure a water bottle is always within reach.
  • Drink plenty of fluids, even if you don’t feel thirsty.

2 Wear light clothing

 

  • Wear loose fitting clothing as this allows the body to release heat.
  • Go through the closet and remove all heavy materials, long sleeves and dark colours.
  • Store them until autumn.
  • Look for short sleeves, lightweight rayons or cottons, and light-coloured clothing that reflect the heat.

3 Keep your rooms cool

 

  • Use fans or air conditioners - If air conditioning is unavailable, open the windows on opposite ends of the house to cross-ventilate and increase air flow.
  • Close the curtains during the hottest times of the day 11am to 3pm.
  • Change your winter doona over for a summer blanket.

4 Avoid caffeine

 

  • Try and avoid too much caffeine and alcohol because these beverages dehydrate the body.
  • Replace coffee drinks with an alternative, for example herbal iced tea, as this contains little or no caffeine.

5 Bathe in cooler water

 

  • Splash your face and back of your neck with cool water.
  • Take a cool shower, bath, or sponge bath.
  • Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors.

6 Use sun protection

 

  • Try to keep out of the heat, especially between 11am and 3pm which is the hottest part of the day and the UV rays are at their strongest.
  • Apply sunscreen 30 minutes before heading outdoors.
  • Wear a hat that shades the face and covers the head, and wear sunglasses where possible.

7 Eat regularly

 

  • Eat regularly and try and include cold foods in your diet such as salad or fruit to increase your water intake.
  • Lower the heat in your kitchen - try and prepare meals that don’t use your oven.
  • Don’t leave food unattended, store food appropriately as this could lead to Gastroenteritis.

8 Don’t rush – pace yourself

 

  • Avoid strenuous activity, especially during the hottest times of the day 11am to 3pm.
  • Alter your pattern of outdoor exercise to take advantage of cooler times (early morning or late evening).
  • Slow it down – avoid falls by moving at a comfortable pace.