It’s the first week of the school holidays, and we can already feel parents and children alike on course for a meltdown, in more ways than one! With a heatwave heading our way, coming up the coast of Africa via Spain and Portugal, the rising temperatures are on course to break the hottest ever recorded July temperatures in the UK: 33.9C, recorded at Regent’s Park, London in the year 1900. These temperatures along with very high humidity mean that we will feel even hotter, with experts saying it could “feel” as hot as 44C (111F).
Public Health England (PHE) has put out a level 2 “alert and readiness” warning, which means it’s important to make sure the most vulnerable members of the family are safe from the heat. It’s recommended that older people stay indoors wherever possible and certainly avoid going out between the hours of 11am and 3pm, the hottest part of the day. We also recommend keeping little ones indoors, although be sure to have plenty of activities to keep busy minds and bodies occupied!
As well as staying indoors at peak heat times, there are several other actions we can take to help keep the whole family safe through the heatwave and for the rest of the summer!
If You Must Go Out...
...don’t forget to apply sunscreen to the whole family, ideally 20 minutes before heading outside. Check out our blog here for more information on UV rays and suncare best practice. Clothing-wise, wear loose long-sleeved tops and baggy trousers in light colours made from breathable fabrics such as cotton or linen, and be sure to always carry a bottle of water and some healthy high energy snacks with you!
Timeout!
Ever noticed how your fuse seems shorter when it gets hotter? Well, it has been proven that when the temperature rises, so do our stress, anger and anxiety levels. This can be put down to the fact that your heart rate and blood pressure are elevated as your body tries to cool itself down, causing these feelings to become amplified. Be sure to take deep breaths, and if you find it is all getting too much give yourself a timeout from the situation.
Cool Off!
Take a cool bath or shower, run your wrists under the cold tap or plunge your feet in a bucket or bowl of icy water to help bring your body temperature down. Even better, get out the paddling pool, place in a shaded area of the garden or under a parasol and enjoy some family time. Cooling off with a tepid bath or shower before bedtime can help everyone fall asleep quicker, and lukewarm is better than nothing at all. Try adding our Calming Lavender collection to your bedtime regimen for some extra relaxation.
Stay Hydrated
Be sure to drink plenty of fluids, water and herbal teas are good options. Try adding some fruit to water to give it a bit of flavour and make it more exciting for younger family members. You can also include fruit juices and smoothies, but watch your sugar intake with these and limit your intake to one 150ml serving per day.
Eat Little and Often
When you are digesting your food, your body temperature rises. For this reason it is better to stay light and eat little and often, and to avoid large meals before bedtime. Some might find it better to eat a bigger lunch and have a light snack in the evening. Keep little ones going throughout the day with healthy snacks such as carrot and celery sticks with hummus, cottage cheese or peanut butter.
Heat Exhaustion- Know the Signs
Keep an eye on your family members for signs of heat exhaustion, which include: headaches, confusion, dizziness/disorientation, loss of appetite, nausea, excessive sweating, paleness, clamminess, cramps in the arms, legs and stomach, fast breathing and/or pulse, temperature over 38C, and excessive thirst. Children may become floppy and sleepy. If anyone presents these symptoms, be sure to move them to a cool place, lay them down with their feel slightly raised, get them to drink plenty of fluids and keep their skin cool with a spritz or sponge with cool water[1].
References
[1] https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
