Keeping Cool and Staying Well During Hot Weather

As the UK experiences more frequent and intense heatwaves, it's important to take steps to protect yourself, your family and your community. While many people enjoy warm summer weather, high temperatures can increase the risk of dehydration, heat exhaustion and heatstroke, and can make existing health conditions worse. Government and NHS guidance highlights that everyone can be affected by extreme heat, not just the elderly and very young.

Why Hot Weather Matters

Hot weather places extra strain on the body. Our bodies cool themselves by sweating, but during periods of extreme heat this can become less effective, particularly if we are dehydrated or have health conditions affecting the heart, lungs or circulation. Recent UK heat-health alerts have warned that severe heat can pose risks to the wider population, including healthy adults.

Those most at risk include:

• Older people (especially over 65)
• Babies and young children
• Pregnant women
• People with heart, lung, kidney or other long-term health conditions
• People taking certain medications
• People who work outdoors or spend long periods in the sun
• Those living alone or who may struggle to keep themselves cool [nhs.uk], [gov.uk]

 

 

Top Tips for Staying Cool

Stay Hydrated

Drink plenty of water throughout the day, even if you do not feel thirsty. Avoid excessive alcohol, caffeine and sugary drinks, which can contribute to dehydration. If you are sweating heavily, rehydration drinks may help replace lost salts and fluids.

Avoid the Hottest Part of the Day

Try to stay out of direct sunlight between 11am and 3pm, when temperatures and UV levels are highest. If you need to be outside:

• Seek shade whenever possible
• Wear a wide-brimmed hat and sunglasses
• Apply high-factor sunscreen regularly
• Wear loose-fitting, light-coloured clothing made from breathable fabrics such as cotton or linen [ukhsa.blog.gov.uk], [gov.uk]

Keep Your Home Cool

Simple changes can make a big difference:

• Close curtains, blinds and windows in rooms facing the sun during the day
• Open windows at night or when outdoor temperatures are cooler
• Turn off unnecessary lights and electrical devices that generate heat
• Sleep in the coolest room available if your bedroom becomes too warm

Take Care When Exercising

Plan walks, gardening and exercise for the early morning or evening when temperatures are lower. Avoid strenuous activity during the hottest part of the day.

Check on Others

Look out for family members, friends, neighbours and colleagues who may be more vulnerable to hot weather. A quick phone call or visit can make a significant difference during a heatwave.

Know the Signs of Heat Exhaustion

Heat exhaustion can develop quickly in hot weather and should not be ignored.

Common symptoms include:

• Headache
• Dizziness
• Feeling weak or tired
• Excessive sweating
• Nausea or vomiting
• Muscle cramps
• Intense thirst
• A high temperature

If someone has heat exhaustion:

1. Move them to a cool place.
2. Remove unnecessary clothing.
3. Give them water or a rehydration drink.
4. Cool their skin with water, cold packs or a fan.

Most people should begin to recover within 30 minutes. [nhs.uk]

 

When to Seek Urgent Help

Heatstroke is a medical emergency and requires immediate assistance.

Call 999 if someone has:

• A very high temperature
• Hot skin that is not sweating
• Confusion or agitation
• Fast breathing or heartbeat
• A seizure
• Loss of consciousness [nhs.uk]

 

Useful Resources

For trusted advice and updates, visit:

• NHS: Heatwave - How to Cope in Hot Weather
• NHS: Heat Exhaustion and Heatstroke
• UK Health Security Agency: How to Keep Cool and Stay Well During Hot Weather
• GOV.UK: Beat the Heat – Staying Safe in Hot Weather
• Met Office WeatherReady
• Kent County Council: Keeping Cool in Hot Weather [gov.uk], [Adult soci...care news | SharePoint]

Summer can be a wonderful time to enjoy the outdoors, but hotter temperatures bring increased health risks. By staying hydrated, keeping cool, planning activities carefully and checking on vulnerable people, we can all stay safe and well during periods of extreme heat.