Age UK Plymouth uses cookies to ensure that we give you the best experience. By continuing to use this site, you are agreeing to our policy. To read more about how we use cookies and how you can control them Read our cookie policy
Continue
Skip to content

Keeping your cool this summer

Published on 26 June 2026 11:11 AM

After two heatwaves in less than a month, it's safe to say summer has well and truly arrived. With fans working overtime and air conditioning units seemingly selling out faster than Glastonbury tickets, many of us are searching for ways to beat the heat.

While sunshine can lift our mood and encourage us outdoors, warmer weather can be more challenging as we get older. Our bodies naturally become less efficient at regulating temperature, making it easier to become dehydrated or overheated.

Enjoying the sunshine safely

Fresh air and sunshine can do us the world of good, but it's best to avoid spending long periods outside during the hottest part of the day, between 11:00 and 15:00. If you're planning a walk, a trip to the shops or wishing to enjoy the garden, aim for the morning or early evening when temperatures are usually lower.

When you do head outdoors, remember to:

  • Stay in the shade whenever possible
  • Take a bottle of water and sip it regularly
  • Wear loose fitting, light coloured clothing that allows your skin to breathe
  • Protect your face with a wide brimmed hat and apply suncream with at least SPF 30
  • Wear sunglasses that block harmful UV rays
  • Check the weather forecast before making plans - UV levels can be high even when it doesn't feel especially hot

Keeping your home cool

Keeping your home from heating up in the first place can make a huge difference.

Simple ways to stay comfortable indoors include:

  • Closing curtains or blinds before the sun reaches your windows
  • Opening windows in the evening or early morning when the air outside is cooler
  • Placing a cool, damp flannel on your neck, wrists or forehead if you start feeling too warm
  • Avoiding use of the oven during the hottest parts of the day
  • Drinking plenty of fluids throughout the day, even if you don't feel thirsty
  • Limiting alcohol, as it can increase the risk of dehydration
  • Storing medication somewhere cool and out of direct sunlight - many medicines need to be stored below 25 degrees

If you're worried about coping with the heat, don't hesitate to ask a friend, neighbour or family member to check in on you. Equally, it's worth seeing if anyone nearby could benefit from a helping hand.

Sleeping through hot nights

Warm nights can make getting a good nights sleep much harder. A few small changes may help you rest more comfortably:

  • Keeping your bedroom shaded during the day
  • Taking a cool shower before bed
  • Choosing lightweight bedding and breathable nightwear
  • Keeping a glass or bottle of water by your bed
  • If downstairs is cooler than upstairs, consider sleeping there during particularly hot nights

Don't ignore dehydration

Hot weather means your body loses more fluids through sweating, making it easier to become dehydrated.

Watch out for these signs:

  • Feeling unusually tired or weak
  • Muscle cramps
  • Dark coloured urine
  • Feeling muddled or less alert than usual
  • Difficulty sleeping

The easiest way to avoid dehydration is to drink regularly throughout the day. Water is ideal, but diluted squash or fruit juice can also help. Eating regular meals also replaces important minerals lost through sweating.

If you think you're becoming dehydrated, move somewhere cool, rest and sip fluids slowly. If you don't begin to feel better, contact NHS 111 for advice.

Recognising heat exhaustion

Heat exhaustion happens when your body becomes too warm and struggles to cool itself.

Symptoms include:

  • Headache
  • Dizziness or feeling light headed
  • Feeling sick
  • Heavy sweating
  • Weakness or fainting
  • A rapid heartbeat

If you notice these symptoms:

  • Move somewhere cool
  • Loosen tight clothing
  • Drink cool water or diluted squash or fruit juice
  • Cool your skin with a damp cloth or take a cool shower

Most people recover within 30 minutes if they cool down promptly. If symptoms continue or you're concerned, contact your GP or NHS 111.

Heatstroke is a medical emergency

Heatstroke is serious and requires immediate medical attention.

Call 999 immediately if someone:

  • Becomes confused or is difficult to wake
  • Stops sweating despite being very hot
  • Has a seizure
  • Loses consciousness
  • Has very fast breathing or a racing heartbeat

While waiting for the ambulance, move the person to a cool place and continue trying to reduce their body temperature. Never give food or drink to someone who is unconscious.

Looking after each other

Hot weather is something we all enjoy, but it's also a good reminder to look out for friends, neighbours and loved ones who may find the heat more difficult.

If you're experiencing a medical emergency or need urgent mental or physical health support, call 999. For non-emergency health advice, contact NHS 111.

For more information, take a look at Age UK's guide to keeping cool in a heatwave:

Keeping cool in a heatwave