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Top ways to keep cool in 30+ degree heat, including what to wear, eat, and do. Find out more at casetraininghull.co.uk

As the UK reaches temperatures above 30 degrees this week, we must find ways to keep ourselves and those around us cool and safe. When the body becomes too hot, we are susceptible to heat exhaustion and dehydration… two things that can make us very poorly. Here are our favourite ways to keep cool and have fun in the scorching sun!

Have you got any tips of your own? Let us know via our social media channels and we’d be happy to share.

7 ways to keep cool in the heat

Dress in light and breathable clothes

Like a cotton t-shirt and shorts or a kaftan-style dress. Try to pick white or light colours rather than black or navy blue, as dark colours attract the sunshine! Top tip: lining your fitted items with baby powder/talc stops chafing and sweating.

Drink fluids, and often

Water, iced tea, fruit juice, smoothies, and sports drinks all count towards your fluid intake. Be careful if you are a coffee or tea lover, though – caffeine can dehydrate the body. If you must have your morning brew, just make sure you drink lots of water afterward.

Use a hand-held misting fan

Battery-powered mini fans are perfect for scorching weather. Pick a pocket in your bag for the fan to live in, and make sure it’s there every morning (fully charged!) before you leave the house.

Drape a damp flannel around your neck

Grab a flannel or small towel, soak it in cold water, wring it out, and hang it around your neck. If it’s good enough for boxing champions, it’s good enough for us!

Limit the amount of time you spend outside

Go out for short bursts and come in to drink and cool off at regular intervals. If you want to stay outside for longer, look for the shaded spots. Lastly – stay inside during `peak hours` when the sun is at its hottest.

Snack on hydrating foods

Watermelon, strawberries, cucumber sticks, salad, cooled soups – any snacks containing lots of water are great!

Walk less, use the bus more

Hopping on the bus, tram, or in the car will preserve your energy and stop you from over-exerting yourself. Air con is a plus!

What are the symptoms of heat exhaustion?

Heat exhaustion has two main causes:

when we are exposed to extremely high temperatures, often while dressed incorrectly or over-exerting ourselves or
when we do not drink enough to replace lost fluids and salts in our bodies during hot spells.

Heat exhaustion can also occur if you are above a certain age or if you are taking specific medications.

If you have heat exhaustion, you’ll likely get one or some of the following symptoms (1):

Being sick
Feeling sick
Feeling dizzy
Feeling thirsty
Having a headache
Sweating lots

(1) To read more about the symptoms of heat exhaustion, please visit the official NHS webpage here

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