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.