Stay Safe in the Heat

A Level 2 Amber Warning has been issued across Surrey with temperatures passing 30º. Here are some key points to talk about with the people you support over the phone or during video calls, to keep them safe and comfortable in the heat:

• Make sure you open your windows to let in a breeze. Open windows in different rooms to help create a through draught
• If the sun is shining through your windows, make sure you close the blinds or curtains, which can help to keep heat out and stop your room from overheating
• Check your fridge, freezer and any fans you own are working properly
• Turn off the central heating, and all lights and electrical equipment that aren’t in use
• Place a bowl or tray of ice in front of a blowing fan – your room will become cooler as the ice melts
• Try to stay in the shade between 11.00am and 3.00pm, this is the time of the day where the sun is strongest. Make sure you have enough supplies such as food, water and any medications you need in case you are unable to leave your house during the hottest times of the day
• Make sure medicines are stored below 25°C or in the fridge (read the storage instructions on the packaging)
• Eat smaller meals regularly. Your body warms up as it digests big meals, so eating smaller portions can help keep you cooler
• Choose lightweight and light coloured clothing. Cotton clothes are the best option when it’s hot outside
• If you go outside, wear sunglasses and a hat and make sure to apply a sunscreen with a high SPF and good UVA protection
• There are plenty of pulse points around the feet and ankles, so dunking your feet into an ice bucket can help bring your temperature down!  If you don’t want to do this you can get the same effect by washing your wrists or your feet with cold water
• Sweating can cause dehydration, making you more susceptible to heat exhaustion and heat stroke. Drinking cool glasses of water throughout the day can be enough to bring your body temperature down. You could fill a jug with water and make sure that you have finished drinking it all by the end of the morning or the end of the day
• Drink plenty of fluids: water, lower fat milks and tea and coffee are good options. Fruit juice, smoothies and soft drinks do count towards your fluid intake, but can be high in sugar. Limit fruit juice or smoothies to a combined total of 150ml a day and swap sugary soft drinks for diet, sugar-free or no added sugar varieties.
• Hot air rises, so get down as low as you can to make sure you’re surrounded by cool air. One simple way to do this is to head downstairs
• Inhale through the mouth and exhale through the nose to create a refreshing effect. In theory, when taking in breath this way, your saliva should help cool the air before it’s taken to your lungs
• On a hot day, you can get a bit of much-needed rejuvenation by applying a cold moisturiser to your body. Keeping your products in the fridge will create this cooling effect without any hassle
• Get a hand-held fan – This helps to make you feel more comfortable with minimal effort. It’s not advisable to use your hands to fan yourself, as this repetitive motion will just make your body temperature increase.
• Keep an eye on the weather forecast so that you can plan your activities in the safest and most fun way possible
• Avoid exercising in the sun during the hottest part of the day. If you can’t avoid strenuous outdoor activity such as sport, DIY or gardening, keep it for cooler parts of the day – for example, in the early morning or evening
• If you start to feel at all unwell, with symptoms such as a headache, dizziness, excessive sweating or a fast pulse, you may be experiencing heat exhaustion. If you believe you or someone else is suffering with heat exhaustion, move them to a cool place, get them to lie down and give them plenty of fluids to drink. If their condition doesn’t improve after 30 minutes, call 111
  

Here are some useful resources for you:

• SickKids: A Sun Safety Poem by Dr. Miriam Weinstein
• Check the Met office for weather forecasts and alerts
  

Coronavirus heatwave advice:

• Do not use a fan if anyone in the home is unwell with symptoms of Coronavirus
• More of us are walking and cycling to support social distancing measures on the transport system; listen to the forecast and take it easy if the weather is hot, especially if you are travelling in the hottest part of the day
• During sunny periods parks and public spaces may become busy but it is important that everyone continues to follow the rules on social distancing
• Public Health England Coping with the heat and Coronavirus
  
• Download this “Beat the Heat” poster