How To Keep Cool In The Summer

We have all spent many a summer gazing out of the window at the rain but in recent years we have seen the hottest summers on record, with temperatures soaring.

Last summer saw temperatures hitting 40 degrees in some parts of the country, making 2022 the UK’s warmest year so far on record and the driest since 1976.

With forecasters predicting similar heatwaves and sweltering weather, many people look to stay cool by staying inside.

However, as a nation, we are more accustomed to putting on jumpers and extra layers than wearing factor 50 and turning on the air conditioning.

Many of us will be struggling with the long hot days and the muggy hot weather but for people on the autistic spectrum, the problem can be exacerbated.

Some autistic people can experience hypersensitivity and heat intolerance, which can make the feeling of sweat, warmth, and certain types of clothing even more unbearable than usual.

Here are a few tips for keeping cool during the heatwave.

1. Stay hydrated

Some autistic people can simply forget to drink water, or some just don’t like the taste of it. Some will say they don’t feel thirsty or realise they are dehydrated. Carrying a bottle of water around can help, as can adding fruit or flavours to the water to act as a visual prompt and to motivate you to stay hydrated. Putting bottles of water in the freezer to freeze them can also help with hydration as well as with sensory activities such as stimming.

2. Summer-friendly fabrics

Thin, baggy and lightweight natural fabrics are best to stay cool in the hot weather. Cotton and bamboo are some of the coolest fabrics for summer and hot weather. Both are soft, lightweight, and breathable allowing heat to escape the body and for you to stay cool. Bamboo absorbs moisture, which then evaporates, making it an excellent material for cool bedding.

3. Keep your house cool

During the day when the sun is at its hottest, close your windows if it’s cooler inside than outside, otherwise, if it’s hot outside, you will simply just be letting the hot air in and making your home even hotter.
If there is a freeze and it’s cool outside, open the windows to let it in.
Block the heat, by closing your curtains and/or blinds to shield your home from the sun. This stops the heat from getting into your house in the first place. Blackout curtains are best at keeping the light and therefore the heat out.
Close your doors and seal any gaps in any rooms you are using regularly. This ensures that the cool air inside your home doesn’t escape. However, if you are using an evaporative air-conditioner, these are more effective if you open some doors and windows to increase airflow through your home.
When the sun is setting and it’s getting cooler in the evening, open your doors and windows and this will help cool your home – just make sure you lock up!
Light bulbs produce and radiate heat, which isn’t particularly helpful when the temperatures are high. Higher-energy halogen lightbulbs began to be phased out in 2018 in the UK, but they are still available. Switch to energy-saving LEDs, which are much brighter anyway, and keep lights off as much as possible.
Electrical appliances generate a surprising amount of heat, so avoid charging overnight and turn them off when not in use, to avoid increasing the temperature in your home.
According to the Sleep Charity, which provides advice and support and raises awareness of the value of a good night’s sleep, state that people prefer to sleep in a slightly cool environment and a room of around 16-18°C(60-65°F). Buy a room thermometer to help ensure rooms are kept at just the right temperature.

4. Use a fan and spray bottle

A mini pocket fan is the ideal companion on a hot day when you want to keep cool. USB fans are also a great way to create a refreshing and cooling breeze if you gaming. Just plug the USB fan into any powered USB socket for a breeze.

An atomiser or a spray bottle filled with cold water is quick and fast way to keep your hands, face, neck and head cool if the heat feels like it might be too much for you. It’s very refreshing and as the water evaporates, you will cool down.

5. Frozen snacks

Frozen snacks are a simple and quick way to cool off during the summer and it’s also a great way to satisfy your cravings. Keep some of your favourite ice lollies and ice pops in the freezer. Or make your own, there are thousands of frozen snack ideas online. Frozen snacks can also be a great alternative for those autistic people who bite or chew hard non-edible objects as part of stimming behaviours to self-regulate to cope with anxiety. For instance, biting and chewing on toys or pens or sucking on shirt collars or biting jumpers.