How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!

Cool and Refreshing Indoor Lunches for Hot Days

When the sun is blazing and the air feels heavy, the last thing you want to do is turn on the oven or stand over a hot stove.

But just because it's sweltering outside doesn't mean lunch has to be a soggy salad or a rushed sandwich. 

Whether you're working from home, relaxing on a weekend, or simply taking a break from the heat, these cool and refreshing indoor lunches are designed to keep you satisfied without raising your core temperature.

1. Chilled Pasta Salad with Summer Veg

Pasta salads are a classic for a reason—they’re easy to make, endlessly versatile, and best served cold. Use short pasta like fusilli or penne, and toss with cherry tomatoes, cucumber, black olives, red onion, and a handful of crumbled feta. Dress with olive oil, lemon juice, and fresh herbs like basil or parsley. Add chickpeas or grilled chicken for a protein boost.

Tip: Make it the night before so the flavours have time to meld beautifully in the fridge.

2. Watermelon, Feta and Mint Salad

This combination might sound unusual, but it’s a game-changer. Juicy watermelon and salty feta are a match made in heaven, and fresh mint adds a cooling edge. Drizzle with a touch of balsamic glaze and a sprinkle of sea salt for a sweet-savoury balance that hits all the right notes.

Optional Add-on: A handful of rocket or spinach gives it a more “meal” feel without weighing it down.

3. Cold Noodle Bowls

Inspired by Asian-style noodle dishes, cold noodle bowls are flavourful, fast, and endlessly customisable. Cook soba or rice noodles, rinse with cold water, and toss with sliced cucumber, carrots, spring onions, and edamame. A dressing made from soy sauce, sesame oil, lime juice, and a dash of chilli flakes adds punch without heat.

Protein Ideas: Add tofu, poached chicken, or prawns for a more filling option.

4. Mediterranean Mezze Platter

If you prefer picking and grazing, a mezze-style lunch is ideal. Combine hummus, tzatziki, pita bread, falafel, olives, stuffed vine leaves, and crunchy crudités for a plateful of variety that requires zero cooking.

Bonus: Arrange everything on a large platter or board for a visual treat—you’ll feel like you’re holidaying in Greece without leaving your kitchen.

5. Caprese Sandwiches or Skewers

Tomato, mozzarella and basil—simple yet effective. Layer these classic ingredients between slices of crusty bread with a drizzle of olive oil and balsamic, or skewer them for a bite-sized option. Keep them chilled until serving to make the most of their cooling effect.

6. Avocado and Prawn Lettuce Cups

Swap the bread for crisp gem lettuce leaves and fill them with a mix of mashed avocado, cooked prawns, lime juice, chopped coriander, and a hint of garlic. Light, refreshing and satisfying, these lettuce cups are perfect for a lazy lunch when you want something a bit different.

7. Fruit & Yoghurt Power Bowl

Who says lunch can’t be a bit sweet? For something lighter, a yoghurt bowl packed with fruit, granola, nuts, and seeds is both cooling and nutritious. Opt for Greek yoghurt for extra protein, and add a drizzle of honey for natural sweetness.

Keep Your Cool

Staying indoors on hot days doesn't mean compromising on flavour or nutrition. With these easy and satisfying lunch ideas, you can enjoy a cooling break from the heat while giving your body what it needs to stay energised. Don’t forget to stay hydrated—pair any of these meals with a cold glass of infused water, iced tea, or a refreshing mocktail for a full summer-at-home experience.

Have a go-to no-cook lunch for hot weather? Share it in the comments!

Keeping Your Cool: A Guide to Safe Food Storage in Hot Weather

As the summer sun blazes and temperatures rise, the importance of safe food storage becomes paramount. 

Warm weather can turn your kitchen into a breeding ground for bacteria, leading to foodborne illnesses that can put a damper on your summer fun. Here are some essential tips to ensure your food stays fresh and safe during the hot months.

1. Refrigeration is Key

The most critical rule for food safety in hot weather is proper refrigeration. Ensure your fridge is set to 5°C or lower. Here are some specific tips for different types of food:

Dairy Products: Milk, cheese, and yoghurt should always be stored in the fridge. Keep them on the middle shelf where the temperature is most consistent.

Meat and Poultry: Store raw meat, poultry, and seafood on the bottom shelf to prevent juices from dripping onto other foods and causing cross-contamination.

Leftovers: Cool leftovers quickly and store them in shallow containers to ensure they reach a safe temperature fast. Consume within 2-3 days.

2. Freezing for Longevity

If you have surplus food or leftovers that you won't consume immediately, freezing is an excellent option. Here are some freezing tips:

Portion Control: Freeze food in portions to make defrosting more manageable and reduce waste.

Label and Date: Always label your frozen items with the date to keep track of how long they’ve been stored.

Defrost Safely: Defrost food in the fridge, not on the counter. Alternatively, use the microwave's defrost setting.

3. Keep it Cool Outdoors

If you’re planning a picnic or barbecue, keeping food cool while outdoors is crucial. Here’s how:

Cool Boxes and Ice Packs: Use cool boxes or insulated bags with ice packs to keep perishable items chilled.

Two-Hour Rule: Perishable food should not be left out for more than two hours (or one hour if the temperature is above 30°C).

Separate Coolers: Keep drinks in a separate cooler to avoid opening the food cooler frequently, which lets cold air escape.

4. Smart Storage Solutions

Maximise your kitchen’s storage potential and keep your food fresh with these smart storage tips:

Air-Tight Containers: Use air-tight containers for dry goods like cereals, nuts, and snacks to keep them fresh and prevent pest infestations.

Cool, Dark Places: Store potatoes, onions, and garlic in a cool, dark place rather than in the fridge.

Rotate Stock: Practise the “first in, first out” method. When you buy new groceries, place them behind the older items to ensure you use up older stock first.

5. Hydration and Freshness

Fruits and vegetables can lose their freshness quickly in hot weather. Here’s how to keep them at their best:

Hydrate Veggies: Wrap leafy greens and herbs in a damp cloth or paper towel before storing them in the fridge.

Separate Storage: Store fruits and vegetables separately as some fruits emit ethylene gas which can speed up the ripening process of veggies.

Ripen at Room Temperature: Allow fruits like bananas, avocados, and tomatoes to ripen at room temperature, then refrigerate once they are ripe.

6. Mind the Pantry

Your pantry also needs attention during hot weather:

Check for Pests: Heat can attract pests like ants and moths. Regularly check your pantry for any signs of pests and keep food in sealed containers.

Keep it Cool: If possible, ensure your pantry is well-ventilated and away from direct sunlight.

7. Stay Informed

Stay informed about food safety by regularly checking guidelines from reputable sources such as the Food Standards Agency. They provide valuable advice on how to handle, store, and prepare food safely.

By following these tips, you can enjoy the summer while ensuring your food remains safe and delicious. Remember, when it comes to food safety, it’s better to be cautious and keep your cool!