The sun has got its hat on. And if you’re like me, you’ll also have donned a fan, be dousing yourself in chilled water and ducking under a parasol. Because – at the risk of stating the extremely obvious – it is really, very, extremely hot out there and it’s getting hotter. The UK Health Security Agency has issued amber heat health alerts covering the east, south-east and south-west of England. By Tuesday, we might be basking (or boiling) in temperatures of 34 degrees or higher.
Which is all very jolly, of course. Except that I seem to be getting worse at handling heat. And it’s not just me. ‘Our bodies have a number of processes to regulate temperature. First, the heart directs blood toward the skin, delivering heat from the body’s core to the surface. Second, when we sweat and it evaporates off our skin, this allows excess body heat to escape into the air. But as we age, these processes become less efficient. Older people’s blood flow and sweating are reduced compared to younger people. This means their bodies store more heat for longer,’ explains Aaron Bach, researcher and lecturer in exercise science, Griffith University.
Then there’s dehydration. One study found that glomerular filtration rate, a measure of kidney function, can begin declining from your forties, signaling a higher susceptibility to dehydration. And finally, there’s the menopause. Body temperature is controlled by an area of your brain called the hypothalamus, explains menopause specialist and author of The Definitive Guide To The Perimenopause & Menopause Dr Louise Newson. When your hormone levels start to fluctuate and fall, it can cause disruption in this area, which leads to hot flushes and night sweats. Hot weather causes further ‘glitches’ in your hypothalamus, which means you are likely to have more night sweats and hot flushes – just when you least want them.
Dr Newson recommends avoiding the midday heat, wearing loose and cool clothes, plus drinking more water and less booze and caffeine. All highly sensible and impactful. Sometimes, though, what you need is a hack. An extra boost to get you through the especially sultry days. And that’s where Alison Hammond’s genius heatwave hacks come in.
First shared by the 51-year TV host and self-proclaimed ‘genius in keeping you cool’ back in 2020, these have acquired a deservedly cult status. And having now tried them all myself, I feel qualified to make the following recommendations…
Fill a hot water bottle and pop it in the freezer
The verdict? Immediate, heaven-sent relief. Don’t leave your bottle to freeze solid though – experts warn that it can cause damage to its rubber, potentially resulting in leakages next time you use it. If in doubt, just fill with chilled water from the fridge and pop it under your armpit. Yes, really.
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Dr Jonny Betteridge (@drjb.aesthetics) just took to TikTok with the following tip: ‘Are you struggling to sleep in this heat? I was an NHS doctor that used to work in Emergency Medicine and Anaesthetics. For patients that came to the hospital with really high temperatures… the art of rapid cooling would be to place ice packs on where the major blood vessels are. So the neck, under the arms or in the groin. I find the most effective area is under the armpits.’
Fill a (clean) sock with rice and put it in the freezer for 1-3 hours
Looks very odd indeed, but don’t knock it till you’ve tried it. Unlike a block of ice, the chilly rice will mold to the nape of your neck, where major blood vessels like the carotid arteries and jugular veins lie close to the skin. Chilling this area actually alters how your brain perceives body temperature, quickly dropping your heart rate and soothing inflammation. Two quite important things, though: do remember to remove it before your Zoom call with your boss. And please endeavour to make it a clean sock.
Heading to bed? Adopt Stacy Solomon’s approach and put your pillowcase in the freezer for 20 minutes before bed.
Fill a spritzer bottle with ice and water to make a cooling spray
If you add a couple of drops of rose water, this feels exceedingly luxurious. But does it do much? The jury’s out.
The really pukka face mists now on the market contain ingredients such as glycerin and hyaluronic acid, which actively help hydrate the skin. This is more momentary relief. Just be careful not to overdo it and end up with mascara and sun cream streaming down your cheeks.
Pop a frozen banana in the blender to make cooling, healthy ice cream
We’re always in favour of eating ice cream (or ‘nice cream’, as this version is cutely called). So it is with great sadness that I report… it won’t necessarily cool you down. ‘While it may seem logical that introducing something cold, like ice cream, into the stomach should help reduce temperature, its initial cooling effect is rapidly replaced by heat generated by digestive processes needed to break down the nutrients in ice cream,’ says Peter Poortvliet post-doctoral research fellow in neuroscience, The University of Queensland. Digesting calorie-rich food actually causes your body temperature to rise. Sorry.
Put a bowl of ice in front of your fan
This is one of GH’s favourites – a hack we’ve tried, tested and turn to again and again. Although our household advice editor Katie Mortram suggests filling and freezing a large, empty plastic bottle with water instead, then placing it in a shallow tray and covering with a damp cloth directly in front of an electric fan. ‘Keep in mind: the larger the bottle, the longer your air conditioner is going to last,’ says Katie.
‘Within two hours, I could feel the effect – and it was significant. The bedroom had a tranquil breeze as the chilled air circulated the room. Only my cat ventured out of here over the next couple of hours.’ Heaven.
