The Netherlands is experiencing more frequent and intense heat waves due to climate change, requiring increased awareness and preparation. The KNMI reports a rise from an average of 18 summer days (25°C or higher) between 1961 and 1990 to a current average of 28 days. This trend is expected to continue, with the hottest days increasing in temperature more rapidly.

Many Dutch homes are not designed for heat, often trapping it inside. Building physicist Martin Tenpierik of TU Delft notes that designs prioritizing light with large windows benefit from sunlight during colder months but contribute to overheating in warm weather.

Overheating can lead to serious health problems, particularly for vulnerable groups. The elderly, young children, people with obesity, and those taking certain medications are at higher risk of life-threatening overheating. Symptoms include decreased urine production, fatigue, confusion, headache, and nausea.

Preventative measures are crucial during heat waves. It’s best to limit outdoor activities during the hottest hours (11:00 to 17:00), avoid strenuous exertion, and get ample rest. Wetting your face, neck, wrists, and legs can provide cooling relief. Athletes should exercise early in the morning or evening.

Protecting loved ones involves proactive measures. The RIVM activates the National Heat Plan when temperatures exceed 27 degrees Celsius for four consecutive days, urging people to check on their neighbors. Offer practical assistance to the elderly, such as opening windows together and ensuring they are drinking enough fluids. Keep children cool by monitoring temperatures in attics and bedrooms, using parasols instead of stroller hoods, and providing extra fluids. Pets need plenty of fresh water and shade, and their physical activity should be limited.

Cooling your home effectively requires a multi-faceted approach. Prioritize preventing sunlight from entering by investing in awnings, shutters, or shade cloths. Greenery around the house can also provide natural shade and cooling. Open doors and windows when the outside temperature is cooler than inside. Minimize the use of heat-producing appliances and prepare cold meals.

Electrical cooling options vary in effectiveness and environmental impact. Ground-source heat pumps are preferable to air conditioners, which consume significant energy and often use polluting greenhouse gases. Air coolers offer limited cooling, while fans provide relief by refreshing the air layer on the skin.

Clothing choices can influence comfort in warm weather. Opt for loose-fitting clothes made of light, well-ventilated fabrics to allow sweat to evaporate. The color of the clothing has minimal impact on temperature regulation.

Staying hydrated and eating appropriately are essential. Drink at least two liters of fluid throughout the day, even if you don’t feel thirsty. Avoid relying solely on cold or carbonated drinks to quench your thirst. Replenish lost salt through your regular diet. Choose protein-rich foods with plenty of vitamins, and consider fresh salads and raw vegetables.

Improving sleep during warm nights involves specific strategies. Avoid cold showers immediately before bed, as they can trigger the body to generate heat. Lukewarm showers are preferable. Wear thin cotton pajamas to absorb sweat. Use a cold water bottle in bed to cool down, focusing on areas like the neck, wrists, knees, and feet.