Here is some advice and tips about coping during a heatwave. This advice has been written specifically for disabled people, but will work for everyone.
By heatwave, we mean a period of very hot weather lasting a few days or more. Long-lasting hot weather can be particularly dangerous for disabled people and people with some long-term health conditions.
If You Have To Go Out In Hot Weather
- Avoid the hottest parts of the day – go out in the mornings and evenings if you can.
- Wear loose clothes that cover your arms and legs, light coloured if you can. Don’t expose your skin to the sun as this will only make you hotter. It might seem weird to cover yourself up in the sun, but it really will keep you cooler.
- Wear a hat, ideally one which shades your face. Your head absorbs a lot of heat and a hat will keep it cooler.
- Keep in the shade if you can. Look for the shade cast by buildings and trees, and walk or stand in it.
- Many public buildings and shops are air-conditioned – use them to cool down in (as long as you can do so in a Covid-safe way).
- Remember to wear sunscreen or sunblock to avoid sunburn.
- Carry plenty of water and drink regularly. In hot weather, you should be trying to drink a big glass of water every half hour.
- Avoid exercising or exerting yourself if you can. If you have to do exercise or work in hot weather, try to do it in the evenings when it is cooler. If you are a manual wheelchair user, or use a mobility aid, just getting about counts as exercise during a heatwave.
- If you feel dizzy or faint, or unwell, get into the shade or an air conditioned building as quickly as you can. Have some water and don’t continue your journey until you feel better. Tell people around you, or call 111 if you are worried about your health.
- Carrying an icepack or wet cloth which you have put in the freezer can help to keep you cool.
Hot Weather When You’re At Home
- Keep the sun and hot air out of your house if you can. If the sun is falling directly on windows, close them and pull blinds and curtains. Open windows and doors (if you can do it safely) on the shaded side of your home or when the sun has passed over. It may seem weird to close windows and curtains in hot weather, but the heat is outside your home and so keeping it out will make you cooler.
- If the sun falls more on certain rooms in your house, try not to use those rooms and close the doors to them if you can. The sun will heat up those rooms, so trapping the hot air inside and not letting it spread to other parts of your home will keep you cooler.
- Hanging up damp towels or sheets inside your house will cool the air, especially if done in front of a window or door.
- If you have a garden or outside space, do not use it at the hottest parts of the day. It will be hotter outdoors than indoors. Do not sit outside in your garden or yard under the full sun. Only sit outside in the shade.
- It may seem obvious, but check that your central heating is definitely off. You may think your heating will not come on in hot weather, but sometimes thermostats go wrong in hot weather.
- If you cool the palms of your hands, soles of your feet and your cheeks and forehead, this tricks your whole body into cooling down. You can use an icepack, a wet cloth that you have put in the freezer, or cold water from the tap or fridge to cool down your hands and feet.
- If it is safe for you to do so, lying in a bath of cold water will cool down your whole body very effectively. Lying in an empty bath and letting the bath fill slowly over you can be easier that climbing into a full bath. But only do this if you can do it safely. Do not plunge into cold water.
- A cold shower is not as effective as a cold bath, because showers encourage the body to keep heat inside. A lukewarm shower is actually more effective at cooling you than a cold one.
- If you are very hot, wear wet or damp clothes and let the heat dry them on your body. As the water evaporates from the clothes, it takes heat from your body as well. Putting clothing or night-clothing in the freezer (inside a watertight bag) can give you a cool boost, but it doesn’t last very long. Wet clothing will cool you down for longer.
- Even at home, drinking lots of water is vital. You should be trying to drink a big glass of water every half hour. If you keep water in the fridge, it will be more cooling when you drink it. Avoid drinking fizzy or sugary liquids, and alcohol.
- If you feel dizzy or faint, or unwell at home, have some water and try to cool down, for example by running water over your hands or feet, or one of the other tips above. If you continue to feel ill, tell your family, friends or neighbours if you can. If you are worried about your health, call 111 or your GP. Do not call 999 or visit A&E unless you are dangerously ill. Remember, contact with healthcare staff puts you at high risk of catching Covid.
Think About Your Disability Or Condition
Many disabled people, and people with long-term health conditions, are much more seriously affected by hot weather than others. Do you know if you are one of those people? If you don’t know, or are unsure, find out now by talking to your GP, clinic nurse, or other healthcare professional. You can also contact a support organisation for your disability or condition. Knowing about special risks before there is a heatwave means you are in a much better position to cope when the heatwave arrives. You can also find out which of the tips above will be most useful for you.
Plan Ahead
The Met Office and weather forecasters on the TV and radio will usually tell you if a heatwave is coming. Plan ahead – try to organise things so that you do not have to go out or be busy during a heatwave. You could get your shopping and prescriptions, or go to visit people, before or after the heatwave, for example. If your workplace is hotter than your house, you could try working from home, or doing shorter hours during the heatwave. If your workplace is cooler than your house, you could see if you could stay there longer. If you work, and heatwaves give you special difficulties at work, talk to your employer before the heatwave to see how they can help you. If you are disabled and they refuse to help you, they may be illegally discriminating against you.
We Are Here To Help!
BuDS can help you by answering questions, providing information, helping you find practical support or help in a crisis or being a friendly voice if you’re lonely or isolated. If you’d like any help or support from us, message us through social media, e-mail buds-support@buds.org.uk or leave us a voicemail on 01494 211179. We’ll do our very best to help you.