Staying well in summer

Introduction

As summer arrives with its longer days and warmer weather, it's a great time to enjoy the outdoors and connect with our community. Whether you're planning a garden gathering, a stroll through the park, or simply relaxing in the sunshine, staying safe and well is key to making the most of the season.

Who's most at risk?

Anyone can struggle in the heat, but vulnerable groups include:

• older adults (65+), young children (under 5)
• people with heart, breathing, or mobility issues
• those with mental health concerns or underlying illnesses
• individuals who are very active outdoors (runners, cyclists, manual workers)
• those experiencing homelessness or living alone

Continue taking prescribed medications unless advised otherwise. Some require cool storage so check labels. Some medications can increase sensitivity to heat which could cause overheating. If you're worried about your health, call NHS 111.

Be prepared for hot weather

Extreme heat can be tough, especially for those at higher risk. Stay ahead with these simple steps:

• check weather forecasts to plan ahead - Find out more on the Met Office website
• look out for service disruptions that may affect power, water, or transport
• monitor air pollution levels, heat can make conditions worse for those with asthma or breathing difficulties - Click here to visit the DEFRA website
• plan activities wisely - avoid being outside during peak heat (11am-3pm)
• apply suncream of at least SPF30 to all exposed skin before going out and reapply every two hours - Click here to visit the NHS website to learn more
• advice to help you plan ahead during the warmer months - Click here for more advice from West Berkshire Council

Heatwave risks

Hot weather can lead to dehydration, overheating, and even heat exhaustion or heatstroke - especially for people with heart or breathing conditions.

Need advice? Visit NHS Choices, or call NHS 111, or speak to your local pharmacist.

Recognising heat-related illnesses

Watch out for signs of heat exhaustion or heatstroke:

• breathlessness, chest pain, confusion
• extreme thirst, weakness, dizziness, worsening cramps

If someone is affected, move them to a cool place, keep them hydrated, and seek medical advice.

Sunlight benefits

A little sunshine can do wonders for your mood: sunlight helps boost serotonin, the hormone that keeps you feeling calm and focused. But too little can lead to Seasonal Affective Disorder (SAD) - a type of depression linked to seasonal changes. Click here to read more about 'SAD' on the NHS website

While more commonly associated with winter, Seasonal Affective Disorder (SAD) can also affect individuals during the summer. The extra daylight and increased temperatures can affect sleep. Increased heat could also lead to feelings of anxiety, restlessness and poor appetite.

The best source of vitamin D is sunlight and in the spring/summer you can get enough vitamin D through sunlight exposure. Vitamin D is crucial for healthy bones, muscles, and teeth. Lack of vitamin D can cause conditions like rickets in children or osteomalacia (soft bones) and weak bones (osteoporosis) which can easily break. You can find out more about Vitamin D here, on the NHS Website

Water safety

Cooling off with a swim is one of summer's joys - but stay safe when swimming in open water (e.g. rivers, lakes, natural pools and the sea) by following these tips:

• follow safety signs and swim in lifeguarded areas
• never swim after consuming alcohol
• wear a life jacket if near deep water (boating, fishing)
• cold water can cause shock - Click here to learn more about Water Safety
• swim parallel to the shore, not away from it
• always swim with a companion
• check water quality before swimming - Click here to learn more on the Environment Agency website

For more tips, visit the Royal Berkshire Fire & Rescue Service

Mental health

Summer can be a challenging time. Changes in routine, rising costs, hot weather, and social pressures can all affect how we feel, especially if you're already managing a mental health condition.

To look after yourself this summer, try to stay cool, drink plenty of water, and keep a simple daily routine. Spend time outdoors when it's cooler, eat well and take breaks from screens. Staying connected with others, even for a quick chat, can make a big difference. If you have children at home, plan simple, low-cost activities and don't worry about making everything perfect, just getting through is enough.

If you, or someone you know is struggling with their mental health, contact your GP for support or visit the NHS website for information and advice on how to take care of your mental wellbeing.

Emotional Health Academy (EHA)

If your child or young person needs emotional support over the summer months, the EHA provides assessments and tailored therapy across West Berkshire - Click here to learn more about the Emotional Health Academy

Dementia

People with dementia are particularly vulnerable during periods of hot weather. This is due to difficulties with regulating their body temperature and being able to communicate their needs.

Below are five key things to consider when supporting someone with dementia during hot weather:

1. Stay hydrated

It's especially important to encourage the person you care for to drink plenty of fluids throughout the day, even if they don't feel thirsty. People living with dementia may not always recognise when they need a drink.

There are specially-designed drinking aids and technology that can help prompt regular hydration. For more information about what's available, contact: 

Kirsty Feltham
Project Officer (Technology Enabled Care & Digital), Adult Social Care
Mobile: 07557 608225
Email: kirsty.feltham@westberks.gov.uk

2. Dress appropriately

Help the person with dementia to choose light-coloured, loose-fitting clothes made from breathable fabrics like cotton. This helps regulate body temperature. Don't forget a wide-brimmed hat for protection from the sun when going outdoors.

3. Keep the home cool

Close curtains and blinds during the day, especially in rooms that get a lot of sun. Open windows in the evening to let in cooler air and consider using fans to maintain a comfortable temperature throughout the day.

4. Avoid the sun and stay in the shade

If you're planning to go outside, try to avoid the sun between 11am and 3pm, when it's usually hottest. If you do need to go out, stay in the shade where possible and apply sun cream to protect the skin.

5. Check in regularly

During hot weather, it's vital to check in frequently with the person you care for. People with dementia may not always be able to communicate discomfort or recognise signs of overheating, so regular contact and observation are key.

For more information and support, please contact Dementia Friendly West Berkshire who will be able to help through signposting and navigating to a variety of organisations.

Online - www.dementiafriendlywestberkshire.co.uk
Email - DFWBerkshire@AgeUKBerkshire.org.uk
Phone - 0118 959 4242

Financial support for families

Worried about your finances, help is available:

• Holiday Activities & Food Programme (for families eligible for free school meals) - Click here to learn more about the Holiday Activities and Food Programme
• Household Support Fund (can help with essential costs like holiday school meal vouches, bills and necessities and you don't need to be on benefits to apply) - Find out more about the Household Support Fund