How to keep cool in a heatwave: practical tips and Caremark support

Hot spells are becoming more frequent in the UK, and keeping cool is about safety as well as comfort. If you’re searching for how to keep cool in heatwave conditions, the guidance below will help you manage the heat at home, outdoors and overnight. You’ll also see how Caremark Sutton‘s tailored support keeps customers safe, hydrated and reassured when temperatures climb.

Why heatwaves matter and who may need extra help

When the body overheats it works harder to maintain a safe temperature. Mild dehydration can bring thirst, dark urine, headache and fatigue. Heat exhaustion may cause heavy sweating, pale or clammy skin, dizziness, muscle cramps, nausea and a fast but weak pulse. Without quick action, this can progress to heat stroke, a medical emergency where sweating may stop, the skin feels hot and dry, confusion can develop and body temperature can reach 40°C or higher.

Some people are more at risk during a heatwave: older adults (especially those living alone), babies and young children, anyone with heart, lung, kidney disease or diabetes, people taking certain medicines, and those who are bedbound or have limited mobility. Early warning signs include increasing thirst, reduced urine, light-headedness, unusual tiredness, loss of appetite and swelling in ankles or hands.

Our Care Assistants are trained to spot heat-related risks and act early. During a UK heatwave they increase hydration prompts, monitor temperature and fluids, adjust routines to avoid peak heat and escalate concerns to family, office teams or healthcare professionals in line with the customer’s care plan.

Keeping cool at home

If you’re wondering how to cool off indoors, small changes add up. Keep heat out and move warm air through and away from living spaces.

• Keep curtains or blinds closed on sun-facing windows during the day, then open them in the evening once the air is cooler.
• Create cross-ventilation by opening windows on opposite sides of the home when outside temperatures drop.
• Use fans safely to draw cooler evening air into rooms. A bowl of ice in front of a fan can offer a short-lived cooling effect. Don’t leave fans running unattended near children, pets or trailing cables.
• Reduce indoor heat by switching off unused lights and electronics, and cook in the coolest part of the day or choose cold options.

Hydration is essential. Aim for at least 6–8 glasses of fluid a day, more during a heatwave or if you’re sweating. Water is best; milk, diluted squash and oral rehydration solutions also help. Choose water-rich foods such as cucumber, tomatoes, lettuce, melon, berries and yoghurt. Limit alcohol and very caffeinated or sugary drinks. If you have heart or kidney problems or are on fluid restrictions, follow your clinician’s advice.

Personal cooling strategies make a real difference when learning how to keep cool in a heatwave:

• Take cool (not cold) showers, or use a damp cloth on the neck, wrists and ankles.
• Wear light, loose clothing in breathable fabrics such as cotton or linen, preferably in lighter colours.
• Rest in the coolest room during peak heat and avoid strenuous activity until the evening.
• If you feel faint, nauseous or overly tired, stop, move to a cooler spot, hydrate and cool the skin.

Staying safe when you’re out and about

Plan activities around the hottest hours, typically 11:00 to 15:00. Choose shaded routes, parks with tree cover or indoor, air-conditioned venues. Apply broad‑spectrum sunscreen of at least SPF 30, reapply every two hours or after sweating, and wear a wide-brimmed hat and UV-protective sunglasses.

Never leave anyone in a parked vehicle, even for a short time. Prepare a small cooling kit for outings:

• Refillable water bottle
• Light hat and UV-protective sunglasses
• Handheld fan or mist spray
• Small cool pack wrapped in cloth

On public transport, sit away from direct sun and near open windows or vents if possible. Caremark Sutton can support safe community outings and appointments by scheduling visits for cooler times, arranging transport and escorting customers, ensuring regular hydration, and taking rest breaks in shaded or cool spaces. Care Assistants carry essentials, monitor for signs of overheating and adjust plans if conditions change.

Better sleep on hot nights and when to seek help

If you’re searching for how to keep cool at night or how to stay cool at night, start with a cooler bedroom. Keep blinds or curtains closed during hot days, then ventilate gently in the evening with windows ajar if safe. Use breathable bedding such as cotton sheets and a lightweight duvet, or swap to a top sheet. A cool shower before bed, a lukewarm foot bath, or a cool, damp cloth on pulse points can help. Keep electronics off and lights low to reduce heat build-up. These simple UK heatwave sleeping arrangements can make nights more comfortable.

Recognise heat-related illness early. If someone shows signs of heat exhaustion, move them to a cool place, lie them down with legs raised slightly, remove excess clothing, cool their skin with a spray, sponge or fan, and encourage them to drink fluids. Improvement should occur within 30 minutes. Call 999 if symptoms are severe or not improving, or if you notice signs suggestive of heat stroke such as confusion, seizures, loss of consciousness, very hot skin and a body temperature of 40°C or higher.

Caremark’s personalised care plans adapt during heatwaves. This may include additional welfare checks, more frequent hydration prompts, help with room cooling, rearranging tasks to the cooler parts of the day, and rapid escalation to family or clinical teams when concerns arise. Our goal is to keep customers safe, comfortable and reassured through every hot spell. If you’re still unsure about how to keep cool at night, our Care Assistants can help set up uk heatwave sleeping arrangements that suit you, and share practical ideas on how to stay cool at night.

Why families trust Caremark

We are local, human and safe. Our Care Assistants are trained, DBS-checked and supported by experienced office teams. We build a care plan around you, with kindness and professionalism at the heart of every visit. Whether you need a quick check-in to encourage fluids, or help to plan how to keep cool in heatwave conditions day by day, we’re here.

From simple prompts to specialist care, we bring warmth, reliability and expertise into your home. Speak to our team to find out how we can help you or a loved one stay well, rest better and feel confident in the heat.