Cooling Tips for Hot Weather by blezzingdada
https://healthselfdefense.substack.com/p/summer-preparation-for-heatwaves
1. Cool the body, not just the room
If cooling your whole home isn't possible, focus on cooling key areas of your body:
Back of neck
Wrists
Armpits
Groin area
Soles of feet
A damp cloth, cool water bottle, or reusable cold pack can make a significant difference.
2. Create a "cooling station"
Set up one accessible spot with:
Water
Medications
Chargers
Cooling cloths
Snacks
Mobility aids
Reducing trips around the house & thinking on the spot conserves energy and prevents overheating.
3. Freeze damp washcloths Place wet washcloths in the freezer in a container or bag. Use and rotate them throughout the day.
4. Use water strategically
A cool foot soak uses less water and energy than a full shower while providing substantial relief. Use fridge-temperature water for better results
5. Blackout the sun before it enters
Close curtains, blinds, cardboard panels or towels over windows before the hottest part of the day. Preventing heat gain is easier than removing heat later.
6. Reverse your schedule when possible
If your body allows:
Cook early morning (especially if using an oven)
Do chores at night
Rest during peak heat
This is especially useful for people with, dysautonomia, MS, ME/CFS, heat sensitivity, etc
7. Eat "assembly meals"
During heatwaves, avoid cooking when possible:
Sandwiches
Yogurt, Fruit
Cold pasta dishes
Overnight oats
Every degree of indoor heat matters. Keep bread, fruit and perishable foods in the fridge to avoid temperature spoiling food faster than usual)
8. Freeze water bottles
Use them:
As ice packs
In front of a fan
Under feet (see point 1)
Beside your bed
They also provide drinking water as they thaw.
9.Build a mutual aid check-in system
Text or call disabled, elderly,
"Have you had water?" etc
10. Use the "least energy" version of hygiene If showering is exhausting:
Cool washcloth wipe-downs
Sink baths
Body wipes
Foot washing
Rotate on loose, light coloured clothing
Cooling and cleanliness don't have to mean a full shower. Use a showerchair and let water pour if so
11. Know your medication risks
Some medications can affect temperature regulation or hydration, including certain:
Antidepressants
Antipsychotics
Stimulants
Antihistamines
Blood pressure medications
Diuretics (increased production of urine)
If you're concerned, check with your pharmacist or G.P or etc before a heatwave.
12. Sleep lower if possible Heat rises. A lower bed, floor mattress, or sleeping in the coolest room may help if it is safe and accessible for you.
13. Hydrate in ways your body tolerates
Plain water isn't the only option:
Electrolyte drinks
Broth
Water-rich fruits
Ice pops, ice cubes, ice scream
Oral rehydration solutions
Many chronically ill people need both fluids and electrolytes.
14. Keep mobility aids cool
Wheelchair seats, metal canes, prosthetics, and vehicle transfer equipment can become dangerously hot. Cover them, shade them, or test surfaces before use.
15. Use fans intelligently
Fans help most when:
Air temperature is lower than body temperature
Combined with damp skin or cool cloths
Used at night to pull in cooler air
Watch for subtle signs of heat illness
Heat illness doesn't always look dramatic.
For chronically ill and disabled people, warning signs may include:
Increased brain fog
Dizziness
Nausea
Headache
Confusion
Rapid heart rate
Worsening of existing symptoms
If symptoms are severe, worsening, or include confusion, fainting, chest pain, or inability to stay hydrated, seek urgent medical attention.
(some other ideas that genuinely work (for me anyways, but use at your discretion):
16. Become a "cold spoonie/ big spoon"
Freeze or refrigerate several metal spoons and keep them in a mug. Press one against your neck, face, wrists, or behind your knees. Metal transfers cold surprisingly efficiently.
17. Cool your pillow from the inside: Slip a frozen gel pack (wrapped in a towel) inside your pillowcase, next to (not directly under) your head.
18. People often spread out during heatwaves rather than sharing beds. More airflow and less body heat. Sleep like a starfish
19. Wear damp ankle bracelets: Wrap damp fabric strips around your ankles. The large blood vessels near the skin help carry the cooling effect around your body.
20. Freeze your hot water bottle: Many hot water bottles can safely hold cold water. Fill partially, freeze, then use as a body cooler (do not reuse a hot water bottle for hot water after freezing it because freezing temperatures degrade and weaken the rubber or PVC materials)
21. The "penguin feet" technique: Put your feet on a frozen water bottle while reading, gaming, working, or watching TV.
22. Refrigerate your moisturizer: Cold lotion can make a big difference for people whose skin feels like it's radiating heat.
23. Make a mobility-aid shade sail: Attach a light umbrella or fabric canopy to a wheelchair, scooter, walker, or garden chair.
24. Refrigerate your medications pouch If medications are safe to keep at room temperature but not cold, keep the pouch itself chilled (without chilling the meds).
A disability justice perspective reminds us that heat affects people differently. Some disabled people are more vulnerable to overheating because of medication, chronic illness, sensory sensitivities, mobility impairments, respiratory conditions, cardiovascular conditions, autonomic disorders, or the simple reality that getting up, moving around, or accessing cooler spaces may require support.
Many older people face similar challenges. Homeless people, low income households, and those living in poorly insulated accommodation can also face significant risks.
Offer water without assumptions: Carrying a few bottles of water and offering one when you encounter someone sleeping rough can be a simple but meaningful gesture during hot weather.
If possible, ask what they need rather than assuming.
Many people may not know where they can access public buildings, libraries, community centres, or other cooler spaces. Sharing information can be just as valuable as providing material support
Not everyone struggling is sleeping rough. Some people may be choosing between food and electricity, avoiding using appliances because of energy costs, living in overheated accommodation, or going without essentials. Community care includes looking out for neighbours, friends, colleagues, and family members who may be quietly struggling.
Summer can be a beautiful time of year. Longer evenings, brighter mornings, gardens in bloom, children playing outdoors, community festivals, and the sense that life stretches a little further into the day. Yet summer is not experienced equally. As Ireland experiences increasingly frequent periods of unusually warm weather and occasional heatwaves, it becomes important to talk about heat not only as a seasonal inconvenience but as an issue of access, care, creativity, community, and justice.
#MaskUp #WearAMask #CovidRealist #CovidIsAirbone #LongCovid #YallMasking #DisabledLiberation #DisabilityJustice #HealthSelfDefense
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