7 tips for keeping cool in a heatwave

Scotland isn't known for its hot summer months so when we do get some sunshine, we all want to make the most of it. It's important to remember though that when the temperature goes up it can present health risks - especially for older people. Age Scotland has 7 tips to help you enjoy the sun but stay healthy at the same time.

Older people can be particularly susceptible to heat-related illness such as dehydration, heat exhaustion and heat stroke. Taking a few sensible precautions, and being aware that an older person you know might benefit from a call to make sure they are OK, can help everyone make the best of warmer weather. 

Age Scotland top tips for staying cool are:

1. Stay cool inside during the hottest time of the day from late morning to mid-afternoon. If you do go out use sunscreen of factor 15 or above, wear a hat and stay in the shade if you can. Keep your house cool by keeping curtains and blinds closed in rooms that catch the sun.

2. Limit strenuous activities like housework and gardening - most chores will keep until its cooler. 

3. Drink lots of fluid, whether you are at home or out and about. Limit caffeine and avoid alcohol as they increase the risk of dehydration.

4. Watch what you eat: 

Try to have more cold foods such as salads and fruits as they contain a lot of water
Keep chilled food cold, bacteria grow quickly in warm weather
Keep hot food hot, particularly make sure barbequed food is cooked right through

5. Dress for the sun, light-coloured, loose cotton clothing can help you stay cool in the heat. Let your feet breathe too, wear comfortable sandals which support your feet 

6. Cool off with cold water, a cool bath, shower or splash of water on your face can help you cool down. .

7. Check for weather forecasts and temperature warnings on TV, radio and online at www.metoffice.gov.uk