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.
Recognising Heat Exhaustion and Heatstroke:
It’s crucial to know the signs of heat-related illnesses.
Symptoms of Heat Exhaustion can include:
- Headache
- Dizziness and confusion
- Loss of appetite and feeling sick
- Excessive sweating and pale, clammy skin
- Cramps in the arms, legs, and stomach
- Fast breathing or pulse
- High temperature
- Intense thirst
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.
Heatstroke is a medical emergency and needs urgent treatment. Call 999 if someone:
- Is still unwell after 30 minutes of resting in a cool place, being cooled, and drinking fluids.
- Has a very high temperature.
- Has hot, red skin that’s not sweating.
- Has a fast heartbeat.
- Is confused, restless, staggering, or has a seizure.
- Loses consciousness.
For more detailed information and advice on how to cope in hot weather, please visit NHS.uk:
- Heatwave: how to cope in hot weather: nhs.uk/live-well/seasonal-health/heatwave-how-to-cope-in-hot-weather/
- Heat exhaustion and heatstroke: nhs.uk/conditions/heat-exhaustion-heatstroke/
Stay safe and enjoy the summer responsibly!
