Tips for getting through a hot day

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.

Air out your home first thing in the morning while it is still cool outside.

Wear light clothes. Loose, breathable clothing (such as cotton or linen) helps you stay cool. For sun protection, opt for long sleeves and long trousers, a wide-brimmed hat and sunglasses.

Try to do shopping, cleaning and other strenuous tasks in the morning or later in the evening.

Avoid hot places and direct sunshine.

Drink regularly throughout the day: do not wait until you feel thirsty. A sufficient amount is typically about 1–1.5 litres per day. Plain water is a good choice for quenching your thirst. Go easy on coffee and alcohol as they dehydrate you.

Eat enough to keep your salt levels balanced. Choose cool, water-rich foods such as salads and fruit.

Keep windows shut and draw curtains or blinds on the sunny side. On hot days, outdoor air is often warmer than indoor air. If your home feels unbearably hot, spend time somewhere cooler.

Cool down with a cool shower, a damp cloth or cold compresses.

When the air cools down in the evening, open the windows and ventilate your home. Switch off unnecessary lights and heat-generating appliances.

Use lighter bedding made from natural fibres.

If you start feeling unwell, seek advice and help in time from your local health station. If you need urgent care, call HUS Medical Helpline (free of charge) at 116 117. In life-threatening situations, call the emergency number 112.

This news article was published as part of the “Elinvoimaa ikääntyneille” supplement. Read the full supplement online (in Finnish).