Staying safe in the hot weather

As some people may be more at risk of becoming unwell when in the sun, you must take extra precautions, which you can do at home. If you would like to read more about how you can stay safe during this weather, whilst enjoying it, then read more.

What actions can I take to stay safe in the sun?

Hot weather is enjoyable to many and can increase serotonin levels for many, but it's important to stay safe and protect yourself.

• Try to stay out the sun at the hottest points of the day, this is in between 11am and 3pm
• If you have a dog and you take them on long walks, try to do these in cooler times, so before 11am and after 3pm
• If you are outside in the sun, make sure to wear sunscreen and seek shade, also wearing sunglasses to protect your eyes.
• Limit alcohol intake and drink plenty of water to keep hydrated.
• If you know someone of higher risk, check on them to see how they ae coping with the warmer weather.

What you need to know about the hot weather

Hot weather can increase the risk of heart attack, stroke, lung problems and other diseases. Older people, babies and young children are more likely to be unwell from hot weather because their bodies are less able to regulate temperature. People with underlying medical conditions can also be vulnerable to the effects of hot weather.

Many of the harms linked to heat exposure are preventable if a few simple actions are taken, as shown above.

People at higher risk of becoming unwell in hot weather

Anyone can become unwell when the weather is hot. People who are at higher risk of becoming seriously unwell include:

• Older people aged 65 years and over (note change from previous guidance of 75 years of age and above)
• Babies and young children aged 5 years and under
• People with underlying health conditions particularly heart problems, breathing problems, dementia, diabetes, kidney disease, Parkinson’s disease, or mobility problems
• People on certain medications
• People with serious mental health problems
• People who are already ill and dehydrated (for example from diarrhoea and vomiting)
• People who experience alcohol or drug dependence
• People who are physically active and spend a lot of time outside such as runners, cyclists, and walkers
• People who work in jobs that require manual labour or extensive time outside
• People experiencing homelessness, including rough sleepers and those who are unable to make adaptations to their living accommodation such as sofa surfers or living in hostels.
• People who live alone and may be unable to care for themselves

Symptoms of Heat stroke and heat exhaustion

Heat exhaustion occurs when the body overheats and cannot cool down.

Common symptoms of heat exhaustion include:

• Tiredness
• Weakness
• Feeling faint
• Headache
• Muscle cramps
• Feeling or being sick
• Heavy sweating
• Intense thirst

Heatstroke is where the body is no longer able to cool down and the body temperature becomes dangerously high.

Common symptoms of heatstroke include:

• Confusion
• Lack of co-ordination
• Fast heartbeat
• Fast breathing or shortness of breath
• Hot skin that is not sweating
• Seizures

How to cool down

How to cool down if you or someone else has symptoms of heat exhaustion:

• Move to a cooler place such as a room with air conditioning or somewhere in the shade
• Remove all unnecessary clothing like a jacket or socks
• Drink cool water, a sports or rehydration drink, or eat cold and water rich foods like ice-lollies
• Apply cool water by spray or sponge to exposed skin, and using cold packs wrapped in a cloth and put under the armpits or on the neck can also help

Preventing dehydration

If you are more physically active during the day its imperative that you are drinking more fluids especially water. You can tell you are fully hydrated when your wee is a pale straw colour.

If you are not a fan of drinking water, diluted juice and milk is also a great choice to cool you down. High sugar drinks like fizzy drinks, smoothies and fruit juice usually dehydrate the body, so it is best to avoid them if you can.

When travelling on public transport you should make sure to have a fluid for the journey.

How to keep your home cool

Its vital to keep your home cool so you are comfortable during warmer months, there are many actions you can take to do this. Take the following steps to do so:

• Close blinds and curtains on windows that are exposed to direct sunlight during the day
• Move to a cooler part of the house, especially for sleeping
• Open windows (if it is safe to) when the air feels cooler outside than inside, for example at night, and try to get air flowing through your home
• Use electric fans if the air temperature is below 35°C, but do not aim the fan directly at your body as this can lead to dehydration
• Check that any heating is turned off
• Turn off lights and electrical equipment that are not in use
• Go outside if it is cooler outside in the shade