Heatwave: how to cope in hot weather
As temperatures rise, it’s important for everyone to take precautions to stay safe and well in the hot weather. While many of us enjoy the sunshine, high temperatures can pose a risk to our health, particularly for vulnerable groups.
Your health and well-being are our top priority. We’re sharing some essential advice from the NHS to help you cope during periods of hot weather and avoid heat-related illnesses.
Who is most at risk?
Hot weather can affect anyone, but some people are more vulnerable to serious health impacts. These include:
- Older people (especially those over 75)
- Babies and young children
- People with long-term health conditions (e.g., heart or lung conditions, diabetes, kidney disease, Parkinson’s disease, mental health conditions)
- Those on certain medications
- People who live alone or in care homes
- Individuals who are physically active outdoors or work in manual labour roles
Top tips for coping in hot weather:
– Stay out of the heat:
- Try to keep indoors or in the shade, especially between 11 am and 3 pm when the sun is strongest.
- Avoid strenuous outdoor activities during the hottest part of the day. If you must be active, plan for early morning or late evening.
– Cool yourself down:
- Have cold food and drinks.
- Take cool baths or showers.
- Sprinkle water over your skin or clothes.
- Avoid alcohol, caffeine, and hot drinks, as these can dehydrate you.
– Keep your living space cool:
- Close windows and pull down blinds or curtains during the day, especially on sun-facing windows, to block out heat.
- Open windows at night when the temperature outside has dropped to allow air to circulate.
- Turn off non-essential lights and electrical equipment, as these generate heat.
– Stay hydrated:
- Drink plenty of cold drinks, especially water, throughout the day. Don’t wait until you feel thirsty.
- Even if you’re not feeling hungry, eat a balanced diet to help your body replace any salt lost through sweating.
– Look out for others:
- Check on elderly relatives, friends, and neighbours, especially those who live alone or have underlying health conditions.
- Ensure babies, young children, older people, and pets are never left alone in parked cars or other closed spaces.
Symptoms of heat exhaustion
The signs of heat exhaustion include:
- tiredness
- dizziness
- headache
- feeling sick or being sick
- excessive sweating and skin becoming pale and clammy or getting a heat rash, but a change in skin colour can be harder to see on brown and black skin
- cramps in the arms, legs and stomach
- fast breathing or heartbeat
- a high temperature
- being very thirsty
- weakness
If you or someone else is showing signs of heat exhaustion, move to a cool place, get them to lie down and raise their feet slightly, give them plenty of water or a rehydration drink, and cool their skin (e.g., with cool water spray or damp cloths). They should start to cool down and feel better within 30 minutes.
For more detailed information and advice on how to cope in hot weather, please visit NHS.uk: