What to wear when it is over 30 degrees
Short answer: Above 30 degrees, it is hard for the body to keep cool. Wear as little and as loose clothing as is practical, in thin fabrics that absorb sweat. Seek shade, drink water and stay indoors during the hottest hours if you can.
When the heat becomes too much
Above 30 degrees, the air temperature gets close to the temperature of your skin. The body can therefore hardly give off heat directly to the air and depends almost entirely on sweating. If the air is also humid, sweat evaporates slowly and the body overheats more quickly. In northern Europe, days above 30 degrees are rare, and many homes are not built for that kind of heat. That is why it makes sense to plan the day around the heat, rather than just around what you would like to do.
Clothing that lets your skin breathe
In strong heat it is important that your clothes do not hold warmth against you. Loose, long cuts in thin fabrics can actually be cooler than very little clothing in direct sun, because they shade the skin and let air circulate. Viscose made from bamboo is soft and absorbs sweat, and a thin fabric often feels cool to the touch. Avoid tight waistbands and thick seams. Light colours work best outdoors. If you are able to change clothes in the middle of the day, it makes a real difference.
At home during a heatwave
Many homes become very hot during a heatwave, especially flats right under the roof. Keep curtains and blinds closed during the day, and air the rooms at night and early in the morning, when the air is coolest. Indoors, soft and loose layers are pleasant to wear, because they do not cling to your skin. See bamboo loungewear for women. A cool foot bath or a damp cloth on the back of your neck can also help when the heat becomes too much to bear.
Feet in the heat
Feet often swell a little in strong heat, and shoes that normally fit can feel tight. Sandals give the most air, but if you need to wear closed shoes, choose socks in a thin fabric that absorbs sweat. Low socks that do not show above the shoe are good in trainers. See bamboo footies for women. With slightly higher shoes, a sock with a short cuff can protect the heel from rubbing. See bamboo tennis socks for women. Change your socks during the day if you can.
Heat and health
Strong heat can put a strain on the body. Drink water regularly, avoid strenuous physical activity in the middle of the day, and watch for signs such as dizziness, nausea, headache or severe tiredness. Older people and those with long term health conditions should be especially careful. If you feel unwell in the heat, find somewhere cool, drink water, and talk to your doctor if it does not pass. With serious symptoms, get help straight away.
Sleeping on hot nights
When nights stay above 20 degrees, it can be hard to sleep. Sleep under a thin sheet rather than a duvet, and choose nightwear in a thin, soft fabric, or sleep without any at all. Air the room before you go to bed, and use a fan if you have one. A lukewarm shower before bed can make it easier to fall asleep. Hang sweaty bedding up to air in the morning, and wash it more often than usual during hot spells.
Frequently asked questions
Is it better to wear very little in strong heat
Not always. In direct sun, loose, thin clothing that covers the skin can be cooler, because it provides shade.
How do I keep my home cool
Close the curtains during the day, and air the rooms at night and early in the morning.
When should I get help in the heat
If you feel dizzy, confused, have a severe headache or stop sweating. Call for help if symptoms are serious.
You can find the full range at Bamboo-Clothing.com.
