Remember during hot weather
In summer, many people enjoy the warm weather, but intense heat can also take its toll. Those particularly vulnerable to the harmful effects of heat include older people, those with long-term health conditions, young children, and those who are pregnant or breastfeeding.
Keep an eye on the weather forecast
The Finnish Meteorological Institute issues a heat warning when the forecast daily maximum temperature is set to reach 27°C and the average temperature 20°C. However, population groups that are sensitive to the effects of heat, as well as those caring for them, should be aware of the health risks posed by heat at temperatures several degrees below the heat warning threshold.
These tips will help you get through hot days
1. Cool down your indoor spaces
On hot days, the outdoor air is often warmer than the air indoors. When this is the case, keep your windows closed and shade them on the sunny side with curtains, blinds, or awnings. Solar control film can also be fitted to windows in rooms that heat up quickly. When the air cools in the evening, open your windows and ventilate your home with a through draught. Turn off any unnecessary lights and electrical appliances, as these warm the air indoors.
If you are using an air-conditioning unit to cool the space, remember to keep doors and windows closed at the same time. A circulating fan can provide relief if the indoor temperature is below 35°C. In warmer conditions than this, a fan should not be used, as it increases the body's heat load.
A fan also increases the body's fluid loss. Make sure you drink plenty of water when using a fan to cool down.
2. Avoid hot places and direct sunlight
Avoid being outdoors during the hottest part of the day. If your home is uncomfortably hot, spend time in cooler places, such as a shady garden or park, or in air-conditioned public spaces.
When you are outdoors, avoid the blazing sun and stay in the shade.
If your day involves strenuous physical exertion, do it in the morning or evening. Take it easy during the hottest hours of the day.
3. Drink enough and eat light
Drink enough throughout the day. Remember to drink before you feel thirsty. Older people and children in particular should drink even before they feel thirsty.
The recommended daily water intake is normally 1–1.5 litres. In hot weather, it is worth increasing this by at least a few glasses, and more if needed when sweating heavily. However, do not drink large quantities of water in a short space of time, as this can be dangerous.
You know you have not been drinking enough when:
- you feel thirsty or your mouth is dry
- you need to urinate less frequently
- your urine becomes darker in colour.
Plain water is a good thirst-quencher. Avoid alcohol and caffeine, as these dehydrate the body. Avoid drinks that are very high in sugar as well.
Remember to eat enough to maintain a normal salt balance in the body. Eat small meals often. Favour cool, water-rich foods such as salads and fruit.
4. Cool down your body
Dress lightly in loose, breathable clothing that allows perspiration. Natural materials such as linen and cotton are cool in summer.
Cool your body down using, for example, cool showers, damp clothing, or cold compresses. Switch your duvet and sheets for light textiles made from natural materials.
5. Protect your skin from sunlight
Protect yourself from the sun with a wide-brimmed hat, sunglasses, and clothing with long sleeves and legs. Apply sunscreen to any exposed skin.
The purpose of sunscreens is to prevent UV radiation, which causes skin cancer, from reaching the surface of the skin. The effectiveness of products is expressed using the sun protection factor (SPF) – the higher the SPF, the longer you can stay in the sun without burning.
According to current knowledge, sunscreens are safe. They are regulated under EU cosmetics legislation. Sunscreens approved in the EU have been assessed as safe to use.
There are two types of sunscreen:
- Physical sunscreens form a reflective film on the skin.
- Chemical sunscreens absorb UV radiation before it reaches the surface of the skin.
Choose the sunscreen that is most suitable for you. It is not advisable to use old sunscreens left over from previous summers.
Children are particularly sensitive to UV radiation. Babies under 6 months of age in particular should not be exposed to direct sunlight at all. The primary means of protecting children are shade, light but covering clothing, a wide-brimmed hat, and sunglasses to protect the eyes.
Sunscreen can be used on children as supplementary protection on areas of skin not covered by clothing. The product should have a sufficiently high SPF (at least SPF 30, often SPF 50+) and should be suitable for sensitive skin. Sunscreen should be reapplied to the skin regularly.
Information on Sun's UV radiation (STUK)
UV index forecast (Finnish Meteorological Institute)
6. Look out for others
As a heatwave goes on, it is important for everyone to look after not only their own wellbeing, but also that of family members, neighbours, and others around them. Check in daily on those belonging to at-risk groups and, where necessary, help them to protect themselves from the heat.
Those in the most vulnerable position are older people and those with long-term health conditions who live alone and whose functional capacity is significantly reduced due to physical or mental health reasons.
Children do not always understand how to protect themselves from heat and sunlight. Guide children towards the shade and make sure they drink enough water.
Never leave children, people with disabilities, or animals in a parked car.
If you are putting a child to sleep in a pram, do not leave the pram in direct sunlight. Make sure air can circulate in the pram.
7. Take heat-related health problems seriously
If you or a family member has a long-term or serious acute illness, monitor for any worsening of symptoms. It is worth discussing with your doctor in advance how heat may affect the condition or the amount of medication needed.
Medicines should generally be stored at temperatures below 25°C, but not in conditions that are too cold. Check the storage instructions on the medication packaging.
Symptoms of heat illness may include fatigue, weakness, nausea, headache, and a rise in body temperature. If symptoms occur, rest in a cool place and drink more water.
You should contact healthcare services if you experience severe or prolonged symptoms of heat illness, if the symptoms of an underlying condition worsen noticeably, or if your general condition deteriorates. You can call your own health centre or the out-of-hours helpline on 116117.
Call the emergency number 112 only in urgent situations. Call the emergency number immediately if a person is confused or has a reduced level of consciousness.