8 WAYS TO KEEP COOL DURING THE HOT WEATHER
Inspire FM
10th July 2025
The UK is facing another heatwave with temperatures exceeding 30C.
While many of us enjoy the sunshine, extreme heat comes with health risks.
Heatwaves can lead to:
• Dehydration – from not drinking enough water
• Heat exhaustion and heatstroke – caused by overheating
We’ve compiled 8 ways that you can keep yourself and those around you cool during a heatwave.
1. Stay Hydrated
As you sweat throughout the day, the liquids you are losing need to be replaced to avoid dehydration. Dehydration can cause a dry mouth, dizziness or confusion, and headaches. If this is left untreated, dehydration can lead to heat exhaustion.
Make sure you're drinking lots of water and take some with you when you’re travelling. Isotonic sports drinks are also good to replenish the lost salts, sugars and fluids. Avoid excess caffeine and hot drinks.
2. Stay Under Shade
Try to keep out of the sun during the hottest parts of the day. If you’re going out, stay in the shade, wear a wide-brimmed hat, or use an umbrella.
You should also limit physical activity to when it's cooler. If you do decide to workout or play sport, make sure to drink lots of water and take more breaks than usual to make sure you're not putting any extra stress on your body.
3. Protect Your Skin
If you’re going to be out in the sun, wear sunscreen with a high SPF factor (30+) and re-apply regularly.
4. Dress Appropriately
Wear loose and light-coloured clothing made from natural fibres like cotton or linen.
5. Stay Wet
Use water to cool down by drenching your t-shirts and keeping it wet. Alternatively, sprinkling cool water on your skin or taking a cool shower can help just as well.
Putting your hands and feet in cold water can help to quickly cool you down.
6. Keep Your Home Cool
Keep windows and doors closed during the hottest parts of the day to help keep the cool air in and the hot air out. You can open them again in the evening once the temperature has gone down to let the cool air circulate. It also helps to keep your curtains, shutters or blinds closed.
If you’re cooking meals that require extra heat, try making them earlier in the day to avoid creating too much heat in your home.
Use lightweight bedding and try having a lukewarm or cool shower before bed to help bring your body temperature down gradually.
7. Eat Light Meals
Light, well-balanced and regular meals are good for hot weather. Food with a high-water content like strawberries, cucumber, celery, and lettuce can help to keep you hydrated and cool.
Foods with high fluid content like soups and stews can also contribute towards hydration levels.
8. Look After Others
Check on those who may struggle to keep themselves cool and hydrated – older people, those with underlying health conditions and those who live alone are particularly at risk.
If you or someone else feels unwell with a high temperature during hot weather, it may be heat exhaustion or heatstroke.
Find out about the signs of heat exhaustion and heatstroke, and when to get help
