🌞 Let's Talk About This Heat! Cardiff chiropractor keeps you cool!

Hey everyone,

We're heading into a serious stretch of hot weather, and I want to make sure you, your family, and your neighbours stay safe. Every summer, I see people of all ages getting caught off guard by the heat.

Let’s walk through some simple, practical things you can do to stay cool and safe, day and night.

🧊 During the Day: How to Stay Cool and Well

Hydration is your number one defense:

• Drink plenty of cool water throughout the day, even if you're not thirsty.

• If you're sweating a lot, add electrolytes: coconut water, a sports drink, or a pinch of celtic salt and sugar in your water.

• Avoid alcohol and too much caffeine—they dehydrate you 🥹.

Keep your environment cool:

• Close curtains or blinds to block direct sunlight.

• Use fans plus open windows early in the morning and at night.

• If you have air conditioning, aim for 24–27°C—don’t overdo it.

Dress smart:

• Light-colored, loose-fitting cotton or linen clothes are best.

• A wide-brim hat and sunglasses protect you outside.

• Apply sunscreen (SPF 15+) if you're in the sun for more than 10 minutes.

Time your activities:

• Avoid going out during the hottest hours (10am–4pm).

• If you exercise, do it early morning or after sunset.

Use cooling tricks:

• Wipe down with a cold damp towel or mist your skin with water.

• Put your feet in a bucket of cool water or take a quick lukewarm shower.

🛌 Staying Cool at Night

Hard to sleep in the heat? Try this:

• Sleep in cotton—no satin or polyester.

• Put a cold water bottle (or ice pack wrapped in a cloth) at your feet.

• Use a fan and a damp sheet for airflow.

• Cool showers before bed really help.

• If you can, sleep with the windows open, but always keep security in mind.

👵 Who’s Most at Risk?

Some people are more vulnerable to heat, and they need extra care:

Older adults (especially over 75):

Often don’t feel thirst as easily.

May be on medications that affect fluid levels or sweating.

Should have daily check-ins during a heatwave.

Babies and young children:

Can get dehydrated quickly.

Should stay out of the sun between 10am–4pm.

Need water often—even if they’re not asking.

Pregnant people:

Have higher core body temps.

Need more fluids than usual.

Should avoid overheating—rest often, stay cool.

People with health conditions (diabetes, heart or kidney disease):

May have trouble regulating body temperature.

Should monitor symptoms closely and keep meds handy.

⚠️ Know the Warning Signs

Here’s what to watch for in yourself and others:

• Heat exhaustion (serious):

• Dizziness, weakness, fast pulse, heavy sweating

• Pale, clammy skin

• Headache or nausea

What to do:

• Move to a cool place

• Sip water or an electrolyte drink

• Loosen clothing, apply cool cloths

Heat stroke (emergency):

• Body temperature above 40°C

• Red, hot, dry or damp skin

• Confusion, fainting, seizure

What to do:

• Call emergency services immediately

• Try to cool the person with water and fans

• Do NOT give fluids if unconscious

Final Thoughts

Heatwaves are more dangerous than they seem. Every year, people get very sick, and some lose their lives, because they didn’t know the signs or didn’t take action soon enough.

So here’s my ask:

Take care of yourself.

Check on someone vulnerable.

Plan ahead, before it gets too hot.

Let’s make it through this summer safely together.

Oh, by the way we have air conditioning in the office keeping everyone nice and cool and comfortable during the hottest days!

Stay cool 😎