The heatwave is back! As temperatures continue to rise across the UK, many of us are enjoying the sunshine and making the most of the longer days. However, prolonged periods of high temperatures can pose serious health risks, particularly for older adults, young children, pregnant women, and those with long-term health conditions.
Knowing how to stay cool, hydrated, and safe during a heatwave can make a significant difference to your health and wellbeing.
When temperatures remain high for several days, our bodies have to work much harder to regulate our internal temperature. This can lead to dehydration, heat exhaustion and, in more serious cases, heatstroke, which is a medical emergency.
It’s important to recognise the signs of heat-related illness early and take action before symptoms become severe.
Top tips for keeping cool during a heatwave
– Stay hydrated
Drink plenty of water throughout the day, even if you don’t feel thirsty. Avoid excessive alcohol and limit drinks that contain large amounts of caffeine, such as coffee and energy drinks, as these can contribute to dehydration.
You can also eat your water! Foods such as cucumber, tomatoes, lettuce, celery, watermelon and strawberries are all known for their high water content (above 90%). Carrots, cooked broccoli and pears contain 80% to 89% water, and boiled eggs contain 75%. A salad made with a mix of these ingredients is a great way to stay hydrated without relying heavily on the oven or stove.
– Keep your home cool
Close curtains or blinds in rooms that receive direct sunlight during the hottest part of the day.
Open windows early in the morning or later in the evening when temperatures begin to drop to allow cooler air to circulate.
– Avoid the midday heat
Where you can, it’s best to stay indoors or in shaded areas between 11am and 3pm, when the sun’s rays are strongest. If you are outside, take regular breaks in the shade and drink plenty of water.
– Dress for the weather
Choose lightweight, loose-fitting clothing made from breathable fabrics such as cotton or linen. A wide-brimmed hat and sunglasses can also help protect you from the sun. A cooling towel is another really effective way at keeping you cool; these can be purchased from Amazon or local pharmacies.
– Wear sunscreen
Apply a broad-spectrum sunscreen with at least SPF 30 and reapply regularly, especially after swimming or sweating. Sunburn not only damages the skin but also affects your body’s ability to stay cool.
– Cool your body
Take a cool or lukewarm shower rather than a freezing cold shower, as this can send your body into shock and may even warm you up.
Use a damp flannel on your neck and wrists, or place your feet in cool water to ensure your pressure points are kept cool.
These simple measures can quickly help lower your body temperature.
To find out more about heatstroke symptoms, read our blog here.
Look out for others
During a heatwave, it’s important to check in on family members, friends, and neighbours who may be more vulnerable to the heat. A quick phone call or visit could make all the difference, especially if they live alone or have existing health conditions.
It’s also important to check in on your pets. Make sure they always have access to fresh, clean drinking water, shade, and a cool place to rest. Never leave animals (or children) in parked vehicles, even for a short period of time.
Know the signs
During the UK heatwave, it is important to know the differences between heatstroke and heat exhaustion.
Heat exhaustion:
- Weakness
- Dizziness or feeling faint
- Headache
- Muscle cramps
- Feeling or being sick
- A high temperature
- Excessive sweaty
- Being very thirsty
Heatstroke:
- A very high temperature
- Hot skin without sweating
- Fast breathing and a fast heartbeat
- Confusion
- Seizure (fit)
- Unconsciousness
If someone is experiencing heat exhaustion, move them to a cool place, encourage them to drink water, loosen tight clothing, and cool their skin with water or damp towels. Most people begin to recover within 30 minutes.
However, if symptoms worsen, they become confused, stop sweating despite feeling hot, or lose consciousness, this could be heatstroke. Call 999 immediately, as heatstroke is a medical emergency.
Enjoy the sunshine safely
There’s no reason not to enjoy the beautiful weather, but taking a few simple precautions can help protect your health and the health of those around you.
Stay hydrated, stay cool, wear sun protection, and take regular breaks from the heat. By making a few small adjustments to your daily routine, you can safely enjoy everything summer has to offer.
This information is intended as general advice and should not replace medical guidance. If you’re concerned about your health, speak to a healthcare professional or call NHS 111. In an emergency, always call 999.
For more information on how to stay safe during the UK heatwave, visit the NHS website.
