Beat the Heat: Tips for Staying Cool

Summer in the UK has changed dramatically in recent years. Gone are the days of gloomy, rainy days spent inside; now, we’re more likely to be experiencing heatwaves and record-breaking temperatures. While the sunshine is welcome, the intense heat can be a challenge, especially for those who struggle with sensory sensitivities. Whether you’re looking for ways to stay cool during a heatwave or you’re simply trying to make your home more comfortable, we’ve got you covered.

Whether you’re struggling with the heat or looking for ways to make your home more comfortable, this guide offers practical tips to beat the heat. From staying hydrated to using cooling fabrics and clever home hacks, we’ve got everything you need to stay cool and comfortable even on the hottest days. Let’s dive in!

We’ve all been there: staring out the window at the grey, rainy skies, wishing for a bit of sunshine. But recently, things have taken a turn, and those wet and windy summers are a distant memory. Over the past few years, the UK has experienced some of its hottest summers on record. In fact, 2022 was the UK’s warmest year so far, with temperatures reaching a scorching 40°C in some areas, and the summer droughts mimicking the conditions of 1976.

As we brace for similar heatwaves this year, it’s clear that we’ve got to adapt to the new normal of sweltering temperatures. For many, that means staying inside, cranking up the air conditioning (if we’re lucky enough to have it), and trying to stay cool. However, the UK is more accustomed to reaching for a jumper than applying sun cream, so it’s no surprise that staying cool in extreme heat can be a challenge for many of us.

For those on the autism spectrum, these hot summer days can be especially overwhelming. Sensory sensitivities and heat intolerance are common, making it difficult to handle the physical discomfort of heat, sweat, and even clothing. If you’re someone who struggles in the heat, here are some helpful tips to stay cool and comfortable during the summer months.

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!