How to stay healthy in the heat wave

Heat wave

Summer 2018, we are certainly getting some extreme weather conditions this year in the UK. The hardest winter reported since the big freeze back in 1962-1963. Snow fall in march when spring should have sprung.


Now we are having some of the longest hottest weather the UK has experienced in 42 years.

I personally love the summer time and love the sunshine. Unfortunately not everyone benefits from this extreme out of the ordinary heatwave.

Extreme heat can overpower the human body. An expert from the CDC (Chronic disease Centre) explains how heat kills and why fans are worthless in the face of truly high temperatures in Europe.

Yep we are not alone as the world is also experiencing a heatwave or change in “Expected” weather, just this June turned out to be the fourth-hottest month ever recorded—globally.

Humans cope with this heat in two ways, we perspire and breathe. It is not just the heat but the humidity that affects us.

That’s why it’s the combination of heat and humidity that matters most. That combination results in a number called the apparent temperature or “how it feels”.

When you hear on the news “Today temperatures will reach 31 degrees” but it may feel like 35 degrees. This is the apparent temperature. (How it feels)

The danger is when a person is exposed to heat for a very long time, the first thing that shuts down is the ability to sweat. We know that when perspiration is dried by the air there is a cooling effect on the body.

But, once a person stops perspiring, a person can move from heat exhaustion to heat stroke. This can be very dangerous.

Symptoms of heat Stroke

  • Throbbing headache.
  • Dizziness and light-headedness.
  • Lack of sweating despite the heat.
  • Red, hot, and dry skin.
  • Muscle weakness or cramps.
  • Nausea and vomiting.
  • Rapid heartbeat, which may be either strong or weak.
  • Rapid, shallow breathing.

Please seek medical assistance if you are suffering any of the above symptoms.

What else do we need to be careful of is dehydration.

Symptoms include…

Mild to moderate dehydration may include the following:
  • Increased thirst.
  • Dry mouth.
  • Tired or sleepy.
  • Urine is low volume.
  • Headache.
  • Dry skin
  • Dry or sticky mouth.
  • Signs of fatigue, confusion or anger.
  • Dry eyes or blurred vision.
  • Disorientation.
  • Muscle cramps.
  • Lack of sweat.
  • Dark urine.
  • Fever.

Keep drinking fluids throughout the day and aim for three litres of clean fluids a day. That is not including coffee or clear alcoholic spirits;) 

If you want to stay healthy in the summer include all of the below foods in your diet.

Eat the rainbow

Get as many colours on your plate as you can. For example red, yellow, green bell peppers.Washed thoroughly and choose organic here if you can.

Greens, plenty of them.

Fish and lean meats.

Avoid sugar and processed foods.

Ice lollies

Make your own ice lollies, I know it is so easy to grab an ice-cream when you are out but making your own is healthier and you know what is in them.

Try Soft in season fruits with natural goats yoghurt and blend and pop into freezer moulds with a stick in the middle.

Try cutting a banana in half and dipping in melted dark chocolate and freezing.

Snack healthily.

It is easy to grab crisps and salted snacks that are easy and fast in this weather but you will de hydrate the body and melon slices with Halloumi cubes are far healthier.

Plus they are delicious as a combination.

Edamame Beans are fantastic and healthy, also fresh and easy to eat.

Cherry tomatoes and olives with feta cheese crumbled, olive oil with lemon and salt and you have a tasty salad.


Healthy salads should be fresh and fast to prepare.

Try the following, this is a hit at bbq’s.


Avoid Juices as they are very high in sugar and will not quench your thirst the same as water with fruit in for example will.

Make your own by adding in

Water with fresh mint

Water and cucumber slices (Peeled)

Water with lemon wedges

We all want to enjoy the summer either here in the UK or away somewhere else in Europe or abroad.

5 Tips for staying cool.

1/Cotton works better than other materials

2/Point your fans out of the windows so they push the hot air out and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just circling around the room.

3/Grab yourself a bowl and fill it with ice and place in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.

4/Grab yourself the ultimate in cooling fast. The “Chillow” take a look on amazon as they are amazing for placing in your pillow case to cool the brain at night aiding sleep.

5/Dunking your feet in cold water before bed or a cool shower can really help take down your internal temperature.


Have a great summer and make lots of happy memories, is the most important advice I offer.

Friendly Family Nutrition












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