Don't Dread the Hot Weather! Dr Onen's Lifestyle Medicine Tips for Boosting Your Health in the Heatwave

The sun is out, the temperature is up, and for many of us, it doesn't take long before the heat starts to take its toll — disrupted sleep, sluggish energy, a shorter fuse than usual. The good news is that a heatwave doesn't have to mean a dip in your health and wellbeing. With a few small, sensible adjustments, you can stay comfortable, energised and actually boost your health!

We wanted to share six simple lifestyle medicine pillars to help you and your family make the most of the warm weather — safely.

1. Sleep: Rest & Recovery

Heat makes you sleepy, and that's worth leaning into. If you find yourself wanting an extra nap during the day, it's your body asking for a bit more recovery time — give it what it needs.

If you're struggling to drop off at night, a few small tricks can make a big difference:

• Pop your sheets in the freezer two hours before bed
• Keep a fan moving the air around the room
• Make the room as dark as possible

A cool, dark bedroom is one of the simplest ways to protect your sleep quality during a heatwave.

2. Physical Activity: Move in Nature

You don't need to stop moving just because it's hot — you just need to be smarter about when. Save your activity for the cooler hours, early morning or late evening, and try to get outside in nature. It's good for the body and the mind alike.

Also take advantage of the sun. Sensible time in the sun (without burning) helps top up your vitamin D levels, which play a vital role in mood, immunity, bone health and muscle function.

3. Healthy Diet: Eat & Hydrate

Heat tends to dull the appetite, so rather than forcing big meals, snack on fruit and vegetables throughout the day. Try to eat as wide a range of colours and types as possible to increase the diversity of nutrients and vitamins you will get — your gut will thank you for it.

And don't forget the basics: drink more water. You're roughly 60% water, so staying well hydrated means fewer headaches, more energy and better digestion.

4. Alcohol & Substances: Mind Your Intake

It's tempting to reach for a cold drink in the sun, but it's worth easing off the alcohol during a heatwave. Alcohol dehydrates you further, disrupts your sleep, and generally isn't doing you any favours when your body is already working hard to keep cool.

Why not switch to non-alcoholic alternatives and alternate with water? You might be pleasantly surprised by the difference it makes to how you feel.

5. Healthy Relationships: Connect

Sunshine has a wonderful effect on mood, and warm weather is the perfect excuse to reconnect with the people around you. Host a barbecue, invite a friend for a morning walk-and-talk, or simply spend more time with family outdoors.

This matters more than you might think — loneliness genuinely harms our health. Getting out there, having fun and making connections brings joy and a sense of belonging that's essential for our overall wellbeing.

6. Stress & Rest: Slow Down

In the heat, our bodies naturally want to slow down — so listen to that instinct and rest when you can.

Rest isn't lazy. It's a biological necessity. Taking time to slow down calms the fight-or-flight response, lowers cortisol and adrenaline, drops blood pressure and heart rate, and releases your body's happy hormones — serotonin, dopamine, oxytocin and endorphins.

So go ahead and put your feet up in the shade. Your body will thank you for it.

A Note From Your GP: Stay Safe in the Heat

While there's plenty to enjoy about a heatwave, it's important to remember that heat isn't risk-free. A few simple precautions go a long way:

• Sip water regularly throughout the day
• Avoid overexerting yourself during peak sun hours
• Know the signs of heat exhaustion — dizziness, nausea, cramps and headache
• Check in on elderly or vulnerable neighbours
• Seek help promptly if anyone feels unwell

By combining these safety basics with the six lifestyle pillars above, you can enjoy everything the warm weather has to offer while looking after your health at the same time.

Stay cool, stay hydrated, and stay well.