Chill out N - Z

Night-time can be the worst in a heatwave - fluctuating temperatures are one of the main causes of a disrupted night's sleep. John Cotton, Europe's leading pillow manufacturer, has developed an "Airstream" pillow which circulates fresh cool air via 40 small air-pockets around the head. (£16.99, from Argos).

O

Office environments tend to be dry as well as hot in the summer. Occasional spritzes from a spray can of water or a hydrating facial mist may help you feel more comfortable. The best and coolest of these is Magicool (from £4.29, at Boots and supermarkets).

P

Pulse points. For a quick solution to overheating; plunge your wrists (and feet, if possible) into cold water.

Q

Quercetin is a nutrient which binds to histamine and is a natural antihistamine," says Ian Marber. "So when the heat worsens your hayfever, try eating apples, raspberry, green tea and red grapes."

R

Rehydration. Keep up your levels of fluid by drinking lots of cool drinks (preferably water) and maintain your salt levels.

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Sweating: Perspiration distributes water across the surface of the skin which evaporates, cooling the skin and reducing the body's temperature. (Babies don't develop the ability to sweat for about six months, so it's vital that they are not allowed to overheat).

T

Tents. Sun-proof play tents can tempt children out of the sun and into the shade. The World's Apart Pop-Up Sun Shade offers sun protection equivalent to an SPF of 50+ (if they stay inside it!). £24.99 at Argos stores or call 0800 389 8591 for stockists.

U

Ultra-violet light. 85 per cent of sunburn is caused by UVB rays and 15 per cent by UVA rays, but since UVA rays do long-term skin damage, leading to accelerated ageing, you need a sunscreen which protects against both. A UV monitor watch (£29.99, from Maplin Electronics, www.maplin.co.uk) tracks exposure and can sound an alarm when light levels are too high.

V

Varicose veins make legs feel tired and heavy, which is exacerbated by heat. Frequent periods of rest and putting your feet up will ease this, and cooling leg gels (see above) may make legs feel less leaden.

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Wrap up cold with a Carole Franck Cold Wrap Detox Treatment. You are smothered in a neon-blue superstrength cooling paste and wrapped up for 45 minutes, by the end of which you are likely to be shivering. The treatment improves circulation, alleviates heavy leg syndrome and costs £80 at the Urban Retreat at Harrods. (020 7893 8333; for salons outside London call 01823 421 521)

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Xeno-oestrogens, or foreign oestrogens, can leach from the plastics of waterbottles left out in the sun," says nutritionist Kate Cook. "These cause hormonal disturbances in the body, so keep water bottles in the shade, or in your bag, or use glass bottles."

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Yoga breathing - slow, deep breaths taken through the nose - can help to calm you down if you're getting hot and stressed on the Tube. Add an element of meditation, imagining yourself somewhere cold, and you could think yourself cool.

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Zinc oxide. Most sunscreens use chemical filters which absorb UV radiation. Like titanium dioxide, zinc oxide is a reflectant, which acts as a barrier to the rays. Sunscreens containing these mineral ingredients are thought to be a better choice for sensitive skins, and for children.