Top ten tips to beat the heat

Dr Maxwell leads the university’s internationally-renowned Environmental Extremes Laboratory, which carries out research to address the challenges of environmental extremes such as heatwaves on people’s health and performance.

“A lot of it is common sense,” he said, “but it is always good to be reminded.

“My top tip is to encourage you to stock up on ice pops – they cool from the inside out and outside in all at the same time!”

Cooling foods for the hot weather

1. Start cool, stay cool

Have a cool shower in the morning to start the day.
Keep cool inside (keep ice pops, ice slurries or iced drinks on hand).
Keep cool outside using handheld fans or by holding ice packs or placing ice towels round your neck. Take off your shoes and stand on a cold floor or in cold water.
Submerge your hands and wrists into cold water.

2. Seek shade

Keep out of direct sunlight (and wear a hat), and avoid sitting in cars and closed spaces with little air flow.

3. Drink regularly

Drink water (not alcohol or caffeine) more than normal – have a bottle with you everywhere you go. Remember, your nose knows – if your wee smells you are dehydrated!

4. Clothes matter

Wear less (single layer), loose (breathable fabrics) and light (reflective colours).

5. Slow down

Use energy wisely and try not to exert yourself more than you need. If exercising, choose earlier or later in the day and lower the intensity – you need to lower your expectations of what you can achieve.

6. Be heat aware

Look after yourself, older people and the young, who cannot pick up the cues of how hot or thirsty they are.

7. Plan ahead

Think about your day and what you can do to avoid the sun or prevent yourself overheating. What three things will work for you?

8. Cool house

Know how to keep your home cool: close blinds during the day to block the heat from getting in and close doors to rooms you are not using to keep cold air where you need it most. In the evening, as the temperature cools, open up the house to cool your home naturally – but still lock up overnight!

9. Eat cool food

There are many food types that contain large quantities of water that could help maintain hydration status alongside what you drink. These include cucumbers, asparagus, plums, broccoli, celery, cauliflower, strawberries, potatoes, lettuce, turmeric, okra, grapes, watermelon, avocado, green beans, cherries, pineapple and courgette (zucchini).

10. Be heat illness aware

It is important to identify the signs and symptoms of minor heat illnesses because this can prevent the onset of the life-threatening condition of heatstroke.