Phew, Another Scorcher It's important for seniors to stay cool.

June 25, 2026

Learn how to find ways to stay cool during a heatwave. You may be surprised by some.

Heatwaves are becoming a regular feature of British summers—we’ve already experienced two this year, and it’s not even July, so it’s good to find ways to stay cool.

Hot weather can be particularly dangerous for older adults. In 2024, England recorded 1,311 heat-related deaths, with the highest rates among people aged over 85, followed by those aged 75 to 84.

“Our bodies find it harder to adapt to extreme temperatures as we age,” says Caroline Abrahams, Charity Director at Age UK. “Heat exhaustion, dehydration and heat stroke can all worsen existing health conditions, while some medications increase sensitivity to hot weather.”

Fortunately, a few simple changes can make a big difference. Some may even seem surprising—but they’re backed by science.

1. Skip the Ice-Cold Shower

A freezing shower feels refreshing, but it may actually make it harder for your body to cool itself.

Professor Mike Tipton, an expert in human physiology at the University of Portsmouth, explains that your body cools by sending warm blood to the skin, where heat escapes through sweating and evaporation. Cold water causes blood vessels to constrict, trapping heat inside.

Instead, opt for a cool or lukewarm shower, soak your hands or feet in cool water for 20 minutes, or place a damp flannel on your neck, wrists or forehead. Keeping your hair slightly wet can also help.

2. Turn Your Fridge Up Slightly

Your fridge pumps heat into your kitchen as it works. If it’s set extremely cold, it has to work even harder.

Raising the temperature from around 2–3°C to 5°C is still perfectly safe for food while reducing the amount of heat released into your home.

It’s also worth unplugging unused chargers and switching off electrical appliances, which all generate heat. If you still use traditional light bulbs, consider replacing them with LEDs—they produce far less heat.

3. Go Easy on Alcohol and Iced Coffee

A cold beer or iced latte may sound tempting, but both alcohol and caffeine can contribute to dehydration.

Water remains the best choice. If you fancy something different, try chilled herbal teas, sparkling water with fruit, or diluted fruit juice.

4. Drink Enough—But Don’t Overdo It

Staying hydrated is essential, but drinking excessive amounts of plain water can dilute important salts in your body.

Aim for pale yellow urine as a sign you’re well hydrated. On particularly hot days, include drinks or foods containing electrolytes, such as milk, soups or a small amount of salted food, to replace minerals lost through sweating.

5. Keep the Heat Outside

It may feel natural to throw every window open, but during the hottest part of the day it’s usually better to keep sun-facing windows and curtains closed.

Open windows on the cooler, shaded side of the house if possible to create airflow. Once temperatures drop in the evening, open more windows to let cooler air circulate through your home.

6. Fans Help—But Dry Air Helps Even More

Fans improve comfort by moving air across your skin, helping sweat evaporate more efficiently.

If you own a dehumidifier, it can be even more effective in humid weather by removing moisture from the air, allowing your body’s natural cooling system to work better. Running one in your bedroom before bedtime can make sleeping much more comfortable.

9. Don’t Forget Your Pets

Dogs and cats struggle in hot weather too.

• Walk dogs early in the morning or later in the evening.

• Dogs sweat through their foot pads, so avoid walking them on hot pavements.

• Always provide plenty of fresh water.

• Never leave pets in a parked car—even for a few minutes.

• Frozen treats or ice cubes in water can help keep them cool.

Watch for excessive panting, bright red gums, drooling, confusion or collapse. If you suspect heatstroke, cool your pet with cool (not icy) water, move them somewhere shaded and contact your vet immediately.

Advice to help you sleep

Aside from the considerations listed above, here are some other steps to help you sleep.

Don’t sleep naked

Wearing loose-fitting cotton PJs is a better option than sleeping in the nude, according to the sleep consultant Alison Jones, a spokeswoman for the sleep technology company Sealy. “A light fabric helps to wick away moisture so that you are less likely to feel clammy,” Jones says. “Sleeping on your side exposes more of your body to the air, allowing heat to dissipate more effectively and helping to prevent temperature-related disturbance.”

Cold Flannels

We’ve already advised a tepid as opposed to a cold shower.

A cold flannel is an option.  “Apply them to pulse points at the wrists and neck,” says the sleep consultant Dr Neil Stanley, author of How to Sleep Well.. “Unlike a cold shower, cooling locally with flannels at specific body parts won’t send the body into panic mode and thinking it needs to warm itself all over.” 

Keeping your bedroom as dark as possible

Heat isn’t the only factor to affect summer sleep routines, with changes in light exposure also influencing sleep by suppressing production of the sleep-inducing hormone melatonin. “Even small amounts of light, such as those from a smart watch or alarm clock, can impact sleep if you are not used to them, so early morning light streaming through the curtains can be disruptive,” Stanley says. “Blackout blinds or opaque curtains are a good idea.” 

Get your bedding right

On really hot nights you may be tempted to sleep duvet-free, but the best way to help to regulate body temperature is to switch to a light top sheet — it’s easy to stick your legs out from under a sheet when you start to overheat. Natural fabrics such as linen are ideal as they trap less heat than synthetic sheets and have a looser, airier weave than cotton sheets with a high thread count.

“It helps your body to maintain a comfortable temperature through the night,” Jones says. “Consider plant-based fabrics such as rayon made from bamboo, which is ultra-breathable, moisture-wicking and gentle on the skin.” 

Heatwaves are becoming more frequent, so it’s worth adapting your routine whenever temperatures rise. Small changes—taking a lukewarm shower instead of a cold one, closing curtains during the day, staying sensibly hydrated and avoiding unnecessary heat indoors—can significantly reduce your risk of heat-related illness.