Summer in the UK has changed dramatically in recent years – and now, even spring is turning up the heat. This year, the UK saw an unusually hot and dry spring, with temperatures soaring well above seasonal averages and some regions already experiencing near-summer conditions by May. What used to be a gradual warm-up into summer has become a sudden leap into sweltering days and restless nights, catching many of us off guard.

Gone are the days of grey, rainy summers. Now, heatwaves and record-breaking temperatures are arriving as early as spring. While the sunshine is welcome, the intense heat can be tough – especially for those with sensory sensitivities.

This guide is here to help. From hydration tips to cooling fabrics and home hacks, you’ll find practical ways to stay comfortable even on the hottest days.

We’ve all wished for a break from the drizzle, but recent years have brought something else entirely. The UK has seen some of its hottest summers on record – 2022 even hit 40°C in parts of the country, echoing the droughts of 1976.

As we brace for more extreme heat, it’s clear we need to adapt. Many homes aren’t built for hot weather, and staying cool can be a real challenge – especially for those used to layering up rather than reaching for the sun cream.

For people on the autism spectrum, these conditions can be especially overwhelming. Sensory sensitivities and heat intolerance often make summer feel unbearable. If you’re struggling, here are some practical ways to stay cool and ease the discomfort.

 

1. Hydrate, Hydrate, Hydrate

Staying hydrated is essential for everyone, but for some people on the autism spectrum, it can be easy to forget to drink enough water. A lack of thirst signals or a dislike for the taste of water can sometimes make hydration feel like a low priority. Carrying a bottle of water with you throughout the day can serve as a gentle reminder to drink. If plain water doesn’t appeal, try infusing it with fruits like lemon, cucumber, or berries to make it more enjoyable and visually appealing.

To take it a step further, freeze bottles of water the night before and enjoy the added bonus of having cool water throughout the day, all while providing a sensory experience that can be calming.

2. Choose Summer-Friendly Fabrics

What you wear can make a world of difference when trying to stay cool. In the heat, opt for loose, lightweight clothing made from natural fabrics like cotton or bamboo. These materials are breathable, allowing your body to stay cooler by letting heat escape. Bamboo is especially great because it naturally absorbs moisture, which can help you stay dry and comfortable. Consider switching your bedding to bamboo fabric, too – it can make a huge difference in getting restful sleep during hot nights.

3. Keep Your Home Cool

When the temperature climbs, it’s tempting to crank up the AC, but not all of us are lucky enough to have one. There are other ways to keep your home cool without the high energy bills!

• Keep windows closed during the hottest parts of the day. If the temperature inside is cooler than outside, keep the windows shut to trap cool air inside. Conversely, if it’s cooler outside, open the windows to let in fresh air.

• Block out the sun by closing curtains or blinds. Blackout curtains are particularly effective at keeping both light and heat at bay.

• Seal your doors and any gaps in the rooms you’re using most. This prevents the cool air from escaping.

• At night, when the air is cooler, open your windows to allow cooler air to circulate through your home.

• Switch to LED light bulbs, which are more energy-efficient and emit less heat than older halogen bulbs.

And don’t forget to unplug appliances and avoid charging devices overnight to prevent them from adding unnecessary heat to your home.

Finally, aim for a cool sleep environment. According to the Sleep Charity, the ideal sleep temperature is between 16-18°C (60-65°F). Consider buying a room thermometer to help regulate the temperature in your bedroom for a better night’s sleep.

4. Fans and Spray Bottles: Your New Best Friends

When the heat gets unbearable, fans can provide quick relief. A small USB fan can easily plug into your computer or portable charger, making it a perfect companion for a hot day – whether you’re gaming or just relaxing at home.

Pair a fan with an atomizer or spray bottle filled with cold water to quickly cool down your face, neck, and arms. The mist not only helps lower your body temperature, but the sensation of cool water evaporating can be incredibly refreshing. It’s a simple but effective way to cool off on those muggy days.

5. Frozen Snacks: The Perfect Cool-Down

Sometimes, the best way to cool off is to indulge in a frozen treat. Ice lollies, ice pops, or even homemade frozen snacks can be a delicious way to beat the heat. You can make your own frozen treats using fruit, yogurt, or even iced smoothies, ensuring you stay hydrated while enjoying a refreshing snack.

For those who struggle with stimming behaviours, like biting or chewing on non-edible objects to self-regulate anxiety, frozen snacks can be an excellent alternative. Biting on a frozen treat or chewing on frozen fruit can help soothe and cool down both body and mind.

Conclusion: Embrace the Heat with a Cool Mindset

As our summers continue to get warmer, it’s important to adapt and find ways to stay comfortable during the hottest days. Whether you’re managing sensory sensitivities or simply trying to stay cool in the heat, these tips can help you enjoy the summer months without getting overwhelmed. Staying hydrated, choosing the right fabrics, keeping your home cool, using fans and spray bottles, and indulging in frozen snacks are all simple ways to stay comfortable and make the most of the sun while beating the heat.

Here’s to making the most of summer – safely, coolly, and comfortably!

When the world can often seem lonely for autistic people, their families, and their friends, a call to I AM can be a lifeline. call us today on 0161 866 8483