Heatwaves are happening around the world. And due to climate change, they're getting hotter and longer. While basking in the sunshine is a wonderful thing, extreme heat can be deadly, affecting younger and older people, pregnant women, and those with chronic health conditions. But there's lots we can do to protect ourselves and our loved ones. Here are a few tips for keeping cool during the heatwave.

1. Be sun smart

It's best to avoid going out during the hottest hours of the day, but sometimes that can't be avoided. When out in direct sunlight, wear (and regularly reapply) sunscreen, cover your head with a hat and remember to take regular breaks indoors or in a shady area to avoid getting heat exhaustion or heatstroke. Wearing light-coloured, loose-fitting clothing will also help you to keep cool.

2. Wetter is better

Heat escapes through the skin, which is the largest organ in the body. So, the more skin you can cool down, the better. 

In baking hot weather, drenching a t-shirt and keeping it wet can be very effective. If you'd rather not walk around in wet clothing, you can buy cooling spray or having a cool shower will work just as well. You can quickly cool yourself down by putting your hands and feet in cold water. Wrists and ankles have lots of pulse points where blood vessels are close to the skin, so you will cool down more quickly.

3. Drink plenty of water

As you sweat throughout the day, the liquids you are losing need to be replaced to avoid dehydration. Symptoms of dehydration include a dry mouth, dizziness or confusion, and headaches. If untreated, dehydration can lead to heat exhaustion. If the person’s condition gets worse, you should call 999 for emergency help.

Avoid caffeine and make sure you're drinking lots of water and, if possible, isotonic sports drinks to replenish the lost salts, sugars and fluids.

4. Keep your home cool

During the hot weather it’s important to make your home a place you can escape to out of the heat, so keeping it cool is key to feeling comfortable. It may feel natural to throw open the windows and doors when the sun is shining but, keeping them closed during the hottest parts of the day can help keep the cool air in and the hot air out.

You can open them again in the evening once the temperature has gone down to let the cool air circulate. It also helps to keep your curtains, shutters or blinds closed, although metal blinds can make the room hotter. You can also try to avoid creating too much heat in the home by cooking or using appliances. Choose meals that don’t require extra heat, or if you they do, try to prepare them earlier in the day. 

5. Keep cool at night

Hotter temperatures can make it hard to get a good night’s sleep. Keeping your home as cool as possible is the best way to make sure you are not disturbed. Shut windows during the day and open them when you go to bed to take advantage of the cooler temperatures. If it is still too hot, try sleeping in the coolest room in your home, or if you have another level move to the ground floor. Heat rises so downstairs is often cooler.

Try to stick to your usual bedtime routine, even if it is tempting to change it due to the heat. When you do get your head down, don’t ditch the duvet completely as this can disrupt the body’s ability to control the temperature next to our skin. Instead, try a thin sheet. You can also try having a lukewarm or cool shower before bed, to help bring your body temperature down gradually.

What you eat and drink during the day can also affect the quality of your sleep. While it’s important to stay hydrated it’s best to stick to water especially in the evening.  

6. Limit your alcohol

The sun is high, and so are many people's spirits. And that can lead us to the pub.

Unfortunately, combining too much sun with a few too many drinks is not a good combination. Alcohol causes dehydration, which can hit especially hard if your body is already struggling to cope with the weather. Drinking alcohol can also make it harder to get a good night's sleep, something that's already difficult in warmer temperatures. While you may fall asleep quickly, you're likely to have poor quality sleep and wake up earlier than usual - not exactly the refreshing sleep you'll need. Try to drink in moderation. 

7. Eat light meals to feel cooler

When it's hot, you are far better off sticking to light, well-balanced, regular meals. Food with a high water content like strawberries, cucumber, celery, and lettuce, will also help to keep you hydrated and cool. You can also try foods with high fluid content like soups and stews that contribute towards hydration levels. 

8. Limit physical activity to cooler parts of the day

It's important not to disrupt your routine too much because of hot weather, but sometimes you may have to. An early morning run may feel punishing when you're nice and sleepy in bed, but it could be dangerous to exercise in the blazing midday sun and risk dehydration, heat exhaustion or heatstroke.

Take the temperature into consideration when planning your day and, if you can, limit physical activity to when it's cooler. If you do decide to workout or play sport, ,make sure to drink lots of water and take more breaks than usual to make sure you're not putting any extra stress on your body. 

9. Know the risks

The heat can have a serious effect on your physical health, and especially during a heatwave it's important to look out for signs of heatstroke and heat exhaustion. Many people believe that heat exhaustion and heatstroke are the same thing, but heatstroke is potentially far more serious.

Heat exhaustion is caused when the body loses excessive water, salt and sugars through sweating. It can be treated by having plenty to drink, keeping out of the sun and cooling down.

Heatstroke occurs when the body's temperature becomes dangerously high and the body is no longer able to cool itself. Symptoms include confusion, headache, nausea and muscle cramps.

Another symptom is paler skin than normal - depending on your skin tone this could be mean your skin looking ashen, grey or a more yellowish hue. It might be easier to notice this change in colour on the palms of hands, nails, or eyes, gums and tongue.

Heatstroke can develop with little warning and quickly lead to a person becoming unresponsive. It's vital to cool them down as quickly as possible by wrapping them in a wet sheet or clothing and dialling 999.