Keep Your Cool: 10 Top Tips To Stay Safe In Extreme Heat 

1. Keep cool within your home and outdoors

It is important to keep your living spaces cool. This can be done by closing windows, curtains and blinds during the day and ensuring to open them back up again at night once the temperature has cooled down. Ensure any central heating is turned off and check that your fridges and freezers are working. Try to circulate as much cool air around your home as possible; this can be aided by keeping windows and internal doors open at night and using electric fans if you have one to hand.

2. Dress appropriately

Lightweight, loose-fitting clothing made from breathable fabrics such as cotton or linen is recommended. If going outdoors, seek shade, use hats and UV-protected sunglasses to keep your eyes safe.

3. Check you’re eligible for support

There is support for those most at risk. That is, if you’re aged 65 and over, if you have serious long-term conditions such as dementia, diabetes, heart problems and mobility issues, or if you live alone and may be unable to care for yourself. You can also get help from the environmental health office at your local council, if you think a hot house is affecting your health or someone else’s. They can inspect a rented home for hazards to health, including excess heat.

4. Maintain regular hydration

In the usual UK climate, the average consumption is between 1.5 and 2.5 litres of fluids a day (between 6 – 8 glasses of water a day). However, with the high heat levels, we are more likely to sweat, therefore we need to ensure we consume more liquid. UK tap water is safe to drink for this. The NHS advises that fluid is not just about water; you can also choose other drinks you enjoy. These can include:

• tea
• coffee
• milky drinks
• fizzy drinks
• fruit juice
• squash
• fruit tea

5. Check in with friends, family and neighbours

With extreme weather conditions, it is important to check on your friends, family and neighbours who may fall into the higher risk categories; a phone call, visit or a text can be all that is needed to hear if someone is ok. When visiting, simple actions such as offering a cool drink, closing blinds or curtains to block direct sunlight, and ensuring the heating is turned off can help keep someone safe, and could even save a life.

6. Check your medication

The Medicines and Healthcare products Regulatory Agency (MHRA) is reminding people that hot conditions can affect medicines and their efficiency. Heat can break down the active ingredients in medicines, including tablets, inhalers, hormone patches, insulin, and EpiPens, so they may not work when needed. Not all packaging displays clear storage warnings. Fridge-stored medicines, like insulin or certain liquid antibiotics, left out too long or stored incorrectly, may lose effectiveness. If a medicine changes colour, smell, or texture, this could signal heat damage; please ask your pharmacist for advice. If you are worried about someone else’s health, contact your local pharmacist, your GP or NHS 111, who will all be able to offer advice and support.

7. Check your car is heatwave ready

Allow extra time for journey; road surfaces can get damaged in the heat and hot weather can lead to car issues. Small stationary cars can get dangerously hot. Always ensure no babies, children, older adults or pets are left unsupervised in cars or any closed spaces. Take extra water on your journey and ensure to plan regular breaks where possible when travelling. You can read more about precautions for your car this summer here.

8. Avoid peak daytime heat

Between 11 am and 3 pm, when UV levels are highest, it is best to avoid the heat. During hot weather, it may be cooler outside (in the shade) or in a public building (such as places of worship, local libraries, or supermarkets): visiting these places may be an alternative way of cooling down if you are able to safely travel there without putting yourself at risk from the heat.

9. Monitor for signs of heat-related illness

When you do not drink enough, you can become dehydrated. Signs of this include tiredness, headaches, nausea, constipation and an increased risk of urinary tract infections. In more extreme cases, during heatwaves, dehydration can lead to heat exhaustion and heat stroke. If this occurs, the NHS advises moving to a cool place, removing any unnecessary clothing such as socks and jackets, giving them plenty of water and trying to cool their skin with a cold compress on the neck or under the armpits.

10. Wear sun protection

Sun protection is key in heatwaves. Save the Children advise a few key things to take into account:

• SPF: Use broad-spectrum sunscreen, SPF 30+
• Timing: Apply 20-30 minutes before sun exposure
• Reapplication: Every 2 hours, and immediately after swimming or towelling off
• Commonly missed spots: Ears, back of neck, hands, and tops of feet
• Sunscreen types: Chemical (absorbs UV) or mineral (reflects UV); hydrating formulas are worth considering for added skin nourishment

Common medication can also increase sun sensitivity and may leave you more likely to burn, even when in mild sunshine. This includes the following: some antibiotics, diuretics, antidepressants, or skin treatments for acne or eczema. Painkillers such as ibuprofen or naproxen can also leave you more vulnerable, but usually only when frequently used. Please ensure that if you are on any of the above, you stay out of direct sunlight and wear a higher SPF.