How to stay healthy in the heat as September temperatures reach 32C

With temperatures expected to climb as high as 32C today, many of us are tempted to throw on swimwear and sunnies and soak up the sun.

But hot weather can have adverse effects on the body – from dehydration to heatstroke.

Sky News looks at the best ways to stay healthy during the late summer burst of hot weather.

Stay hydrated

The only way humans can cool down is through sweating. But the more we sweat, the more dehydrated we become.

Even in cooler weather, most people do not drink enough water. The moment you feel thirsty, you’re likely to be significantly dehydrated already.

Drinking plenty of water is the best way to stave off the nasty effects of dehydration which can include headaches, lightheadedness and confusion. The NHS recommends drinking between 1.5 and two litres of water per day.

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Avoid alcohol, tea and coffee

You may think drinking any beverage can help the above goal of staying hydrated but skipping that glass of wine may be a good idea in the late summer heat.

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Your favourite tipple, as well as your morning cup of coffee or tea, act as diuretics and can cause dehydration.

Have a cold shower or bath

Keeping your body temperature low is key to avoiding the more destructive effects of heat.

The NHS advises that taking a cool dip or morning shower will keep your body heat regulated.

Applying ice to the wrists and side of the neck can also help as the blood vessels in those areas are close to the skin’s surface.

Wear light clothing

Fashion choices can also play an important role in keeping you cool.

Wearing loose clothing allows heat to evaporate off your body more easily.

Choosing lighter colours is also beneficial as these tend to reflect heat rather than absorb it as darker colours do.

Stay out of the sun

It may seem like you’re missing out on the fun, but the NHS recommends staying out of the sun during the hottest part of the day – between 11am and 3pm.

If you are planning on being outdoors, try to stay in the shade and make sure you have plenty of food, water and any medication needed.

Also make sure to regularly apply sunscreen – at least SPF30 – to lower your risk of getting skin cancer. Top up your sunscreen every two hours, as well as after swimming.

Keep your home cool

While it might seem counterintuitive, keeping windows closed and drawing the blinds during the peak heat will keep rooms cooler.

Open windows for ventilation when it is cooler outside.

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Fans can also help your body regulate its temperature – and sticking a pan of ice cubes in front of it can make the circulating air even cooler.

Take a break from exercising

The Met Office advises adjusting your plans in the sweltering heat including avoiding exercise or strenuous activity.

Exercise often makes you hotter and increases sweat – all of which should be avoided during the unusual heat.

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