Contents - 3 minute read:

• Inform - Enjoy the great British summer, tips to keep your cool

• Motivate - How to play tennis age 40 and beyond

• Celebrate - Get ready for Wimbledon with some tennis fun facts

Summer is a season of sun-soaked adventures, refreshing drinks, and endless outdoor activities. But as the temperature rises, so does the need to stay cool and comfortable. 🫠 Whether you're planning a picnic on the beach or simply trying to survive the scorching heat, these 6 essential tips will help you beat the heat and make the most of your summer. From staying hydrated to dressing to stay cool, we'll guide you through simple yet effective strategies. With these tips in your arsenal, you'll be able to embrace the sun-drenched season with confidence and style. So, get ready to beat the heat and make this summer your coolest one yet!

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Dressing for hot weather

Choosing the right clothing is crucial for staying cool and comfortable during hot summers. Opt for lightweight and breathable fabrics such as cotton, linen, or bamboo, which allow air to circulate and help wick away moisture. Loose-fitting clothes also promote better airflow and prevent excessive sweating. Light colors reflect heat, while dark colors absorb it, so stick to lighter shades to stay cool.

Accessorizing appropriately is equally important. Hats with wide brims provide shade and protect your face and neck from the sun. Sunglasses with UV protection shield your eyes from harmful rays, and open-toed shoes allow your feet to breathe. Don't forget to apply sunscreen to exposed skin to protect it from sunburn and potential skin damage.

Lastly, consider adjusting your wardrobe to suit the weather. Opt for sleeveless tops, shorts, and flowy dresses to keep your body cool. Layering can be a great option as well, as it allows you to remove or add clothing according to the temperature. By choosing wisely, you'll be able to stay fashionable and comfortable no matter how hot it gets.

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Creating a cool indoor environment

When the temperatures soar, creating a cool indoor environment becomes crucial for comfort. Start by closing curtains or blinds during the hottest parts of the day to block out the sun's heat. If possible, use blackout curtains or reflective window film to minimize heat gain.

Strategically placing fans around your home can also help circulate air and create a cooling effect. Position fans near open windows to draw in cooler air from outside or use ceiling fans to create a gentle breeze. To maximize the cooling effect, place a bowl of ice in front of the fan or use a damp towel to create a makeshift air conditioner.

Another way to cool down your indoor environment is by using natural ventilation techniques. Open windows and doors during cooler hours to let fresh air circulate throughout your home. In the evenings, consider setting up a cross-ventilation system by opening windows on opposite sides of the house to create a natural breeze.

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Outdoor activities to beat the heat

While hot summers can make outdoor activities challenging, there are still ways to enjoy the great outdoors while staying cool. Plan your activities for the early morning or late evening when temperatures are lower. Avoid being outside during the hottest parts of the day, typically between 11 am and 3 pm.

If you're engaging in physical activities, take regular breaks in shady areas or air-conditioned spaces to cool down and hydrate. Wear lightweight and breathable clothing, and don't forget to apply sunscreen to protect your skin from the sun's rays.

Consider exploring activities that involve water. Swimming, water sports, or even just lounging by the pool or beach can provide relief from the heat. Water has a cooling effect on the body and can help regulate body temperature.

Parks and gardens with shaded areas are also great places to spend time outdoors. Take a picnic blanket and enjoy a meal under a tree, or simply relax with a book in a cool and tranquil environment

By being mindful of the timing of your activities and taking precautions to stay cool, you'll be able to enjoy outdoor adventures without succumbing to the heat.

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Cooling foods and beverages to try

What we eat and drink can also have an impact on our body temperature. Incorporating cooling foods and beverages into your diet can help regulate your body temperature and keep you feeling refreshed.

Fruits such as watermelon, pineapple, and berries have high water content and can provide a hydrating and cooling effect. Cucumber, celery, and lettuce are also great options as they have high water content and are rich in vitamins and minerals.

In terms of beverages, aside from water, herbal iced teas can be a refreshing and healthy option. Brew a pitcher of herbal tea such as mint, chamomile, or hibiscus, and let it chill in the refrigerator. Add a squeeze of lemon or a few fresh mint leaves for added flavor.

Smoothies made with frozen fruits and vegetables are another great way to cool down. Blend together your favorite fruits, such as bananas, berries, and mangoes, with a handful of ice cubes and a splash of coconut water or almond milk. The result is a delicious and cooling treat packed with nutrients.

Remember to avoid excessive consumption of sugary drinks and alcohol, as they can contribute to dehydration and discomfort in hot weather. Opt for hydrating and cooling options to keep your body temperature in check.

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Sun protection and staying safe in the heat

While enjoying the sun is a quintessential part of summer, it's important to prioritize sun protection to stay cool and safe. Sunburn not only causes discomfort but also increases the risk of skin damage and long-term health issues.

Apply sunscreen with a high SPF (at least 30) to all exposed skin before heading outdoors. Reapply every two hours, or more frequently if you're swimming or sweating. Wearing a wide-brimmed hat and sunglasses can provide additional protection for your face and eyes.

Seek shade whenever possible, especially during the hottest parts of the day. Use umbrellas, canopies, or seek natural shade from trees or buildings to shield yourself from direct sunlight. Wearing lightweight and breathable clothing that covers your skin can also provide an added layer of protection.

It's important to be mindful of the signs of heat-related illnesses such as heat exhaustion and heatstroke. Symptoms include dizziness, nausea, rapid heartbeat, and profuse sweating. If you or someone you know experiences these symptoms, move to a cool and shaded area, drink water, and seek medical help if necessary.

By prioritizing sun protection and staying safe in the heat, you'll be able to enjoy the summer season without jeopardizing your well-being.

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Tips for getting a good night's sleep in hot weather

Hot nights can make it difficult to get a good night's sleep, leading to fatigue and decreased productivity the next day. However, with a few adjustments, you can create a cool and comfortable sleep environment.

Start by keeping your bedroom cool during the day. Close curtains or blinds to block out sunlight and prevent heat from entering. Use fans or air conditioning to circulate air and lower the temperature. Consider using breathable bedding materials such as cotton or linen and opt for lightweight blankets or sheets.

If your bedroom gets particularly hot, try using a cooling mattress topper or pillow. These products are designed to regulate body temperature and provide a more comfortable sleep surface.

Taking a cool shower before bed can also help lower your body temperature and promote better sleep. Use lightweight and breathable sleepwear made of natural materials to enhance comfort.

By implementing these tips, you'll be able to create a cool and comfortable sleep environment, allowing you to get the rest you need to tackle the day ahead.

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Remember, staying cool and comfortable during hot summers is not just about surviving the heat, but about enjoying the season to its fullest. By implementing these tips and utilizing the available resources, you'll be able to beat the heat and make this summer your coolest and most memorable one yet. 

Wednesday's exercises involve practising standing on one leg, an essential skill for balancing. Press the button and give them a try !

Tennis fever grips the Uk with the start of Wimbledon which follows closely behind the Eastbourne competition. It is not just a game for the young and super fit , tennis can be a sport enjoyed across all age spans. Whether it is a back garden match , a game on the beach or the local park, or sizing yourself up against competion, there is something for everyone. If you don’t believe me, take a look at the International Tennis Federation Website. There are competitions available from age group 30+ right through to 90+

Let’s celebrate King Van Nostrand who at 87 years old has won his record breaking 43rd title in the Super Seniors World individual Tennis Championship, held in Florida his home town. IN the ladies competition, Great Britain were pipped at the post by the USA ladies team in the Kitty Godfree Women’s 65+ title .

Top tips for continuing to play a sport 😀 

• Choose your playing surface carefully. - choose the one that suits your needs the best

• Brush up on your technical skills , improving your technique can still pack a punch if you can’t run around as fast as you once did

• Play a thinking game, allowing yourself to leave shots that you can’t get to and saving bursts of energy for when it counts, can clinch you the game

Tennis fun facts 😀 

• Tennis was thought to originate from Northern France in the 12th century when they used to hit the ball with the palm of the hand

• In 1971 the tiebreak was introduced in Wimbledon

• Novak Djokovic holds the most tennis grand Slam titles at 23 with Rafael Nadal close behind at 22

• Players must submit their tennis clothing to All England Lawn Tennis Association for approval before Wimbledon

• Tennis balls used to be white , the yellow ball was introduced at Wimbledon in 1986

• Women used to wear full length dresses to play at Wimbledon

• 24 Tonnes of Strawberries are consumed at Wimbledon every year

• A Hawk named Rufus is on guard at Wimbledon to keep the area free of pigeons and is a social medial favourite

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