1. Drink plenty of fluids to stay hydrated
The most important thing to remember in the heat is to stay hydrated. Higher temperatures mean our bodies have a greater demand for liquids as we lose more fluids via perspiration. Be sure to drink plenty of water. Be careful though, not all liquids are created equal. Drinks containing caffeine or sugar can have the opposite effect and result in an even greater need for fluids. And as tempting as a nice cold beer or a G&T might sound on a hot day, alcoholic drinks are best avoided. Alcohol can not only dehydrate you more, but it can even make you feel hotter.

2. Remember to apply sunscreen regularly
If you’ve spent anytime in the direct sunlight over the last week then you’ll have experienced the ferocity of the summer sun first hand. In this weather, the intensity of the sun’s rays can make it very easy for your skin to start burning immediately. So, be sure to use plenty of sun cream before venturing out into the sunshine. Remember, it takes about half an hour before sunscreen starts protecting your skin so apply your sunscreen well before you leave the house. A little bit of preparation can be vital. Remember to re-apply regularly if you’re going to be in the sun for a long time and even more frequently if you’re swimming.

3. Limit outdoor activity when the sun is at its hottest
The sun’s rays are at their most intense at the height of the day. By limiting the amount of time spent out and about during the hottest part of the day, you’ll give your body the best chance of coping with the heat. Only go out if you must. If you do, be sure to wear appropriate clothing, take plenty of water with you and don’t forget to slap on that sunscreen.

4. Take cool showers or baths to cool down
One of the most refreshing things you can do on a stinking hot day is to take a cold shower or bath. It might not always be the most pleasant experience in the moment, but you’ll certainly feel better for it afterwards. The cool water running over your skin helps to wick away some of the excess heat held by your body leaving you feeling cooler and more refreshed. While cold showers are rarely popular, I guarantee it’ll help you to cope with the hottest of days.

5. Seek shade and carry your own parasol or wear a sun hat
There’s an old Australian saying about avoiding the worst of the summer heat which says, “Between 11 and 3, sit under a tree”. While it’s a quaint little maxim, there’s an important truth at its heart. If you are out in the sun for any period of time, especially during the height of the day, try to seek shade wherever you can. Wearing a sun hat or carrying a parasol are good alternatives while you’re moving about but if you’re stopping anywhere then try to find a shady spot. Afterall, I can imagine few places I’d rather be than relaxing with a good book in the shade of a tree on a balmy summer afternoon.

6. Turn off appliances that generate heat when they are not needed
While we’ve all probably heard about vampire appliances that suck up electricity even when they’re not in use, many of these appliances can also be pumping out heat and all this extra heat can add up. Many of us will try to avoid using the cooker as much as possible in the hot weather, smaller appliances can also contribute to warmth inside our homes. Chances are, if it has a light on or feels warm, then its emitting heat. Turning off any of these appliances that aren’t needed can help you keep the temperature down.

7. Make sure you have your medicine on hand if you suffer from a condition that gets worse in the heat
Lastly, and most importantly for some, it is vital that you keep to hand any medicines that you might need urgently during the hot weather. Many of us suffer from conditions that get worse in the warm weather, hay fever, asthma, allergies, migraines. The summer brings out the creepy-crawlies causing severe allergic reactions in some people. Pollen and grass seed is the chief culprit for many hay fever sufferers. Some find their migraines are triggered after spending too much time in the sun or from not drinking enough water. And some asthma sufferers find their breathing gets worse over the summer months. Regardless of your condition, making sure that you have your treatments with you and ready to go can help prevent turning your day at the beach into disaster.

So, whatever your plans are over the Summer and particularly during this period of intense hot weather, make sure that you take the time to look after yourself and to make your environment as comfortable as possible. Above all, remember to have fun and make the most of the sunshine. Knowing the famous British weather, the sun will be gone again before we know it and we’ll be complaining about grey skies and rain.

Stay safe and enjoy.