Written by Jessica Mee
As temperatures rise, staying cool becomes increasingly important for comfort, wellbeing, and health. However, keeping cool does not need to be expensive or rely on energy-intensive solutions. Many simple, accessible strategies can help reduce heat strain and improve comfort during hot weather.
Stay hydrated
Staying hydrated is essential during hot weather because the body loses more fluid through sweating. Drink regularly throughout the day and do not wait until you feel thirsty. Water is an excellent choice, but other drinks can contribute to hydration too, including milk and fruit juices. For most people during everyday hot weather, there is limited evidence that specialised sports drinks or electrolyte products provide additional benefits compared with normal drinks and a balanced diet.
Cool your body using water
Cool water is one of the simplest and most effective ways to help your body cool down, yet it is often overlooked. Applying cool water to areas such as your hands, feet, face, head, or neck can provide relief from the heat. Other options include taking a cool shower or bath, using a paddling pool, or swimming where it is safe to do so. A cool, damp towel, muslin, or flannel applied to the skin can also provide a quick and practical way to reduce discomfort, particularly when placed on areas where blood vessels are close to the skin, such as the neck and wrists.
Use fans
Fans are a common and accessible way to improve comfort during hot weather. It is important to remember that fans do not cool the air in a room like air conditioning does. Instead, they increase air movement over the skin, helping sweat evaporate and making you feel cooler.Evidence suggests that fans can still be effective in very warm conditions, including temperatures up to around 40°C with 65% relative humidity. While these conditions are unlikely to represent typical UK summers, they indicate that fans can remain useful across a broad range of hot weather conditions.Fans are most effective when combined with other cooling strategies, such as applying cool water to the skin. For example, cooling the skin with a damp cloth or shower and then using a fan can enhance the feeling of coolness.
Keep your home cool
One of the best ways to stay comfortable is to reduce heat build-up in your home. Close curtains or blinds, particularly on windows receiving direct sunlight, during the hottest part of the day. Open windows when the outside temperature is cooler, such as overnight or early in the morning. Spend time in the coolest room of your home where possible. Consider using community cooling spaces, such as libraries, shopping centres, or other public buildings, if your home becomes uncomfortably hot.
Small changes can make a big difference
Keeping cool during hot weather does not have to involve expensive equipment or complicated solutions. Simple actions, cooling your skin with water, using fans effectively, staying hydrated, and making use of cooler spaces, can all help you stay more comfortable and reduce heat strain. The most effective approach is often a combination of strategies tailored to your environment, your activities, and your individual needs.