.png?width=200&height=100&name=Cathy%20Final%20Logo%20%20MW%20NEW!!%20%20(1).png "Mindful Wellbeing Website Logo")
With temperatures soaring to 32°C in the UK today, many of us are feeling the strain these high temperatures bring — especially the vulnerable and those trying to juggle work, parenting, and life's daily demands. Whether you’re stuck indoors in an office, heading out for errands, or caring for others, hot weather can take a real toll on your energy and wellbeing.
Here are our most practical and nurturing tips to help you stay cool, hydrated, and well today and on these hot summer days that we are likely to get more of!
Why Hydration Really Matters
(It’s Not Just About Drinking Water)
Your body is made up of around 60% water — and every single cell relies on it to function well. From boosting brain clarity and reducing fatigue to supporting your digestion, circulation, and mood, hydration is the foundation of wellbeing.
When it’s hot, your body works even harder to regulate your temperature — and that means losing more fluids through sweat. Even mild dehydration can lead to headaches, irritability, and fuzzy thinking (not ideal if you're trying to work, parent, or just make it through the day!).
Mindful Tip: Don’t wait until you feel thirsty. Sip water regularly throughout the day. Keep a jug or bottle nearby as a gentle visual cue.
How to Stay Cool Wherever You Are
If You're Working from Home or the Office:
-
Shut the curtains/blinds on sun-facing windows to keep the rooms cool.
-
Use a fan and place a bowl of ice water in front for a DIY air cooler.
-
Wet a flannel with cold water and rest it on your neck or wrists.
-
Avoid hot drinks — switch to iced herbal teas like mint or chamomile.
If You’re Out and About:
-
Walk on the shady side of the street whenever possible.
-
Avoid the midday sun (11am–3pm) and run errands early or late.
-
Carry a reusable water bottle — opt for an insulated one if you can.
-
Slow down — give yourself permission to move more gently.
If You’re at Home:
-
Cool showers or foot baths can lower your core body temperature.
-
Avoid cold showers or ice baths before bed as that will have the opposite affect and cause your body to increase it's temperature!
-
Dampen a cotton sheet slightly and drape over you while resting.
-
Cool Down Your Socks pop them into the freezer an hour before bed and then wear them to help cool your body down
Mindful Tip: If you're caring for children or elderly relatives, keep an extra eye on their fluid intake and energy levels — heat affects us all differently.
What to Wear!
Think Light, Loose, and Breathable
What you wear can make a big difference to how you feel in the heat and either keep you cooler or trap heat in!
-
Choose natural fibres like cotton, linen, or bamboo — they allow your skin to breathe.
-
Go loose and light-coloured — darker clothing absorbs heat.
-
Avoid synthetic fabrics which can trap sweat and raise your body temperature.
-
A wide-brimmed hat and sunglasses offer essential sun protection when outside.
Eat to Hydrate and Nourish
You don’t just get hydration from your drinks — many foods are naturally hydrating too! Plus, heavy meals can make you feel sluggish in hot weather, so opt for lighter choices that support your energy and digestion.
Best Hydrating Foods:
-
Cucumbers (96% water)
-
Watermelon, strawberries, and oranges
-
Tomatoes and lettuce
-
Courgettes and celery
Easy Cooling Meals:
-
Fresh salads with citrus dressings
-
Chilled soups like gazpacho
-
Smoothies with frozen fruit, coconut water or kefir
-
Light grains like quinoa with lemon and herbs
Mindful Tip: Avoid too much caffeine or alcohol — both are dehydrating. If you're having a cuppa or a glass of wine, have a glass of water alongside.
Listen to Your Body
You know your body better than anyone else. If you’re feeling faint, foggy, or overwhelmed - slow down. Rest in the shade. Sip something cool. This isn’t the time to rush around and push through. This is the time to pause and replenish.
Today, wellbeing starts with the basics — hydration, rest, and a little compassion.
Stay cool, stay kind to yourself, and remember — you’re doing brilliantly.
Looking After Pets in the Heat
Just like us, our furry friends can struggle in the heat — and they rely on us to help them stay safe and comfortable.
Whether you have a snoozy cat on the windowsill or an excitable dog who doesn’t know when to stop running around, here’s how to help them cope:
Top Tips to Keep Your Pets Cool:
-
🐶 Walk dogs early or late — ideally before 9am or after 8pm. Avoid pavement walks in the heat of the day as surfaces can burn their paws.
-
🐾 Offer cool mats or damp towels for your dog or cat to lie on (you can refrigerate towels for 10 mins for extra chill).
-
💧 Refresh water bowls often and leave a few dotted around the house.
-
🧊 Freeze treats in pet-safe ice cube trays (like dog-safe peanut butter or broth).
-
🐱 Keep cats indoors during peak heat — especially long-haired breeds.
-
🚫 Never leave pets in parked cars, even for a few minutes. It can be fatal.
Mindful Pet Tip: Dogs can suffer heatstroke quickly, so signs like panting excessively, drooling, or appearing drowsy need urgent attention. If you’re unsure, contact your vet.
💡 Resources & Support
