How to cope better when the temperatures soar
Our summers do seem to be getting hotter, and I think we’ve all realised that we’re just not set up for dealing with those very high Mediterranean temperatures here in the UK, which can make any prolonged heat feel quite unbearable, especially if you’re living with physical health conditions and limitations.
However, a few mindful habits and lifestyle tweaks can help relieve the pressure a little and keep you healthy and more energised, even when the sun is scorching the pavement in the high 20s and beyond.
Soak Up the Sun – Sensibly
A little daily sunshine is essential for our health. Exposure to sunlight helps the body produce vitamin D, vital for strong bones, a well-functioning immune system, and even mood regulation. Just 15–20 minutes of sunlight on bare skin (arms, legs or face) can be enough, and on those hot days, it’s best to get that in the morning or late afternoon when the sun is less intense.
Sun exposure should always be balanced with skin safety, of course, so avoid prolonged periods in direct sunlight during the peak hours (usually between 11 am and 3 pm), and wear a hat or use shade as needed. The NHS recommends using a sun cream or spray with a sun protection factor (SPF) of at least 30 to protect against UVB, and at least 4-star UVA protection (indicated on the front or back of all reputable products). Read more here: https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
Keep Hydrated: Little and Often
Hydration is crucial, particularly in the heat when we lose fluids more rapidly through sweat. Rather than gulping down large amounts all at once, aim to sip small amounts of water regularly throughout the day. This helps maintain steady hydration without overloading the kidneys or causing bloating.
If you’re not keen on drinking plain water, infuse it with fresh fruit or herbs like mint for a refreshing twist.
My last blog post was about the many benefits of keeping hydrated, and all the ways your body and brain are supported by having the right amount of water. Read the full post here: https://www.neurophysiodirect.uk/blog/
Sleeping Well
Getting a good night’s sleep can be hard during a heatwave, but there are a couple of things you can do to help you nod off and keep cool through the night:
- Keep your room cool with blinds or curtains during the day to stop the sun from blazing in and heating the room up.
- Keep the air moving if you can. A fan, open window, or light cotton bedding can make a big difference.
- Wear breathable, loose clothing.
- If you feel particularly tired during the day, allow yourself a short daytime nap: 20 to 30 minutes is usually enough to restore your energy without affecting your nighttime sleep.
Replenish with Fresh Foods
When we sweat, we don’t just lose water; essential electrolytes such as potassium, magnesium, and sodium are all lost through perspiration. Fresh fruits and vegetables are rich in these natural electrolytes, making them the perfect summer snack to replenish those depleted stores. Bananas, oranges, tomatoes, celery, and cucumbers are all great choices.
A quality electrolyte supplement may also be helpful for quickly rebalancing your system, especially after physical activity or periods of intense heat or sweat.
Keep Meals Light and Digestible
The body has to work harder to digest heavy, hot, greasy meals – effort that can be better used to keep you cool and energised. Serve yourself smaller, lighter meals that are easy to digest. Cold dishes like salads, grilled vegetables, lean protein, and fermented foods (like yoghurt or kefir) can be nourishing and gentle on the system. They will also replenish those electrolytes I mentioned before.
Move with the Weather
Physical activity is essential for keeping your body agile, but getting the timing and environment right is important. Aim for gentle movement during the cooler parts of the day – early morning or late evening – or in shaded areas. Stretching, walking, tai chi, or light resistance exercises can help get your muscles and joints working well without causing overheating or fatigue.
Mindful Energy Management
Fatigue can sneak up quickly in hot weather, so take a mindful approach to your daily routine:
- Prioritise essential tasks.
- Take frequent breaks
- Create moments of rest or gentle restoration – a quiet sit in a shady spot, a few deep breaths, or simply lying down in a cool room.
Above all, health in the heat is about listening to your body. When you tune in to what your body needs and adjust your actions accordingly, you’ll find it easier to stay balanced and well, even when the sun is blazing. Nourish your body, rest your mind, and move with planning and purpose – and summer can turn into a season of strength, and less of a struggle.
If you’re looking for personalised advice on staying active and well during the warmer months, feel free to get in touch – I’d be happy to help. Contact me today to find out more.