Tips for hot summer days

Hot summer days can cause many people to feel unwell and have health problems. Typical symptoms caused by heat include fatigue, feeling of low energy or unwell, lack of appetite, dehydration and swelling. Here are some tips for feeling better in the summer heat.

1. Cool your indoor temperature

The outdoor air is warmer during the day than the indoor air, so close the windows and shade them from the sun. When the outdoor air cools down in the evening, open the windows and ventilate the apartment with a draught. We recommend turning off unnecessary lights and electrical equipment that generates heat.

When using an air conditioning system, be sure to keep the doors and windows closed. A fan can make you feel better when indoor air is below 35°C, but it also increases dehydration. So remember to drink enough.

2. Have plenty to drink

In hot weather, it is important to drink enough liquids. Dehydration causes weakness, falling or confusion. Dry mouth, reduced need for urination and darkening of urine are signs that you have not had enough to drink.

Drink plenty and throughout the day, even before you feel thirsty. A sufficient amount is usually approximately 1–1.5 litres per day. For example, you can put a water jug or bottle in the refrigerator and drink it during the day.

Plain water is a good thirst quencher. Avoid alcohol and caffeine as they cause dehydration. Also avoid very sugary drinks.

3. Remember to eat

In the summer, it is important to remember to eat enough so that the salt balance of your body remains normal. Eat smaller meals, but more often. Choose cool foods that contain plenty of water such as salads and fruit.

4. Avoid hot places and direct sunlight

Dress lightly in loose clothes, preferably made of natural materials. Wear cool long-sleeved and long-legged clothes as well as a wide-brimmed hat and sunglasses to protect yourself from the sun.

You can cool your body by cold showers, damp clothes and cold wraps. Avoid outdoor activities at the hottest time of the day. Stay in the shadow when you are outdoors. Avoid heavy physical exertion in hot weather, or schedule it for the morning or late in the evening.

5. Ask for advice, ask for help

If your condition deteriorates, ask for advice and help from your local health centre in time.

 If you need urgent treatment, call HUS’s Medical Helpline at 116,117. You will receive instructions on how quickly you should seek treatment and you will be referred to the correct place of treatment.

In life-threatening cases, call the emergency number tel. 112.