Check on others
- Check on older people or sick neighbours, family, or friends every day during hot weather.
- Stay hydrated – drink plenty of fluids and avoid excess alcohol.
- If you need to travel, ensure you take water with you.
- Avoid extreme physical exertion. If you can’t avoid strenuous outdoor activity, such as sport, DIY, or gardening, keep it for cooler parts of the day – for example, in the early morning or evening.
Keeping the home cool
- Keep your environment cool: keeping your living space cool is especially important for those who need to stay at home this summer.
- Shade or cover windows exposed to direct sunlight and keep windows that are exposed to the sun closed during the day. External shutters or shades, if you have them, are very effective, while internal blinds or curtains are less effective. Care should be taken with metal blinds and dark curtains, as these can absorb heat.
- If possible and safe, open windows at night if it feels cooler outside.
- Turn off non-essential lights and electrical equipment – they generate heat.
- During the hottest periods find the coolest part of your home or garden/outside or local green space to sit in. If going outdoors, use cool spaces considerately.
On car journeys
- Ensure that babies, children, or older people are not left alone in parked cars, which can quickly overheat
Look out for the signs of heat-related harm
- If you feel dizzy, weak or have intense thirst and a headache, move to a cool place as soon as possible. Drink some water or diluted fruit juice to rehydrate.
- Avoid excess alcohol.
- If you have painful muscular spasms (particularly in the legs, arms, or abdomen), rest immediately in a cool place and drink electrolyte drinks. Most people should start to recover within 30 mins and if not, you should seek medical help. Call 111 if you feel unusual symptoms, or if symptoms persist.
- Call 999 if a person develops any signs of heatstroke as this is a medical emergency. Further information on heat stroke and heat-related illness is available here.
Enjoy the water safely
- During warm weather going for a swim can provide much-welcomed relief.
- Take care and follow local safety advice if you are going into the water to cool down.
- Try to keep out of the sun between 11 am and 3 pm, when UV radiation is strongest.
- If you have to go out in the heat, wear UV sunglasses, preferably wraparound, to reduce UV exposure to the eyes.
- Walk in the shade, apply sunscreen of at least SPF15 with UVA protection and wear a hat.
- Wear light, loose-fitting cotton clothes. This should reduce the risk of sunburn.
Suggested social media posts:
- Look out for older people and others who may find it more difficult to stay cool and hydrated in hot weather. Stay #WeatherAware
- It is important to check those older friends, family and neighbours are coping during the hot weather. Keep in touch over the phone and follow the guidance on how to safely care for others #BeattheHeat
- Drink plenty of fluids and avoid excess alcohol during the hot weather. StayCool living space is especially important for infants, older people, or those with long-term health conditions #BeattheHeat
- Keep indoor plants and bowls of water in the house during hot weather: evaporation helps cool the air. #BeattheHeat
- Avoid extreme physical exertion during hot weather. If you can’t avoid strenuous outdoor activity, keep it for cooler parts of the day e.g., early morning or evening.
- The best thing to do in the hot weather is to stay out of the direct sun, especially between 11 am and 3 pm as UV rays are strongest during these hours. #BeattheHeat
- Stay #WeatherAware. Don’t leave babies, children, older people or vulnerable people or pets alone in stationary cars in hot weather
- If going out in the hot weather, walk in the shade, apply sunscreen, wear a hat, and light, loose cotton clothes #BeattheHeat.
- Stay #WeatherAware: If you or others feel unwell, get dizzy, feel weak, anxious, or have intense thirst, move to a cool place, rehydrate and cool your body down.
- Rest immediately in a cool place if you have painful muscular spasms and drink plenty of cool drinks. Seek medical attention if you feel unusual symptoms or if symptoms persist. Stay #WeatherAware #BeattheHeat
Categorised in: Health & Wellbeing