With the UK experiencing record-breaking summers two years in a row, extreme heat is no longer a rare occurrence. What used to feel like the occasional heatwave is becoming more frequent, longer-lasting, and harder to ignore. Whether you’re at home or heading off on holiday, a few simple adjustments will allow you to stay comfortable, safe, and make the most of it.
Hydration Is Everything
The most important thing to get right in hot weather is staying hydrated. When temperatures rise, your body produces more sweat to cool itself down, which means you’re losing fluids faster than usual. The tricky part is that dehydration can sneak up on you as you don’t always feel thirsty until you’re already behind.
Drinking little and often throughout the day is much more effective than occasional large drinks. Keeping water with you wherever you are makes this easier, whether you’re working, commuting, or relaxing outdoors. On particularly hot days, adding electrolytes can help replace lost minerals and keep your energy levels steady.
Simple hydration habits to stick to:
- Carry a water bottle and top it up regularly
- Sip consistently rather than drinking all at once
- Eat water-rich foods like cucumber, melon, and oranges
- Limit alcohol and caffeine, especially in peak heat
Adjust Your Routine
Another key to coping with the hot weather is changing how you move through your day. The hottest part of the day typically falls between late morning and mid-afternoon, and this is when your body is under the most strain. Instead of pushing through, it’s a great opportunity to slow down, recharge, and enjoy the day at a more relaxed pace.
If you can, tackle tasks earlier in the morning or later in the evening when temperatures are cooler. If you’re on holiday, plan sightseeing trips, walks, or activities for the morning, take it easy during the peak heat, and then head back out later in the day. Taking breaks, seeking shade, and avoiding intense activity during peak hours can make a noticeable difference in how you feel.
What you wear also matters more than you might think. Lightweight, loose-fitting fabrics like cotton or linen allow your skin to breathe, while lighter colours reflect heat rather than absorb it. Small adjustments like this can significantly improve your comfort level throughout the day.
Keep Your Body Cool
Staying cool also helps your body function properly in high temperatures. Even simple, everyday actions can help lower your body temperature and prevent heat-related fatigue.
Easy ways to keep cool in hot weather:
- Stay in shaded or air-conditioned spaces where possible
- Use a cool, damp cloth on your neck or wrists
- Take cool (not freezing) showers or baths
- Keep blinds or curtains closed to reduce indoor heat
It’s also important to recognise when the heat is starting to affect you. Feeling dizzy, unusually tired, or slightly unwell can all be early signs of heat exhaustion. If this happens, don’t ignore it and find somewhere cool, drink water and rest.
As UK summers continue to push temperature records, adapting to the heat is becoming essential. By focusing on hydration, adjusting your routine and taking simple steps to stay cool, you can manage even the hottest days much more comfortably without letting them disrupt your daily life.
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