Avoid the heat: stay out of the sun and don’t go out between 11am and 3pm (the hottest part of the day) especially if you’re vulnerable to the effects of heat
Take a bottle of water with you when out and about and especially when travelling by car or public transport
Wear loose, light coloured, cotton clothing, and a hat if you do go outdoors
Spend time in the shade and avoid strenuous physical activity.
Plan ahead so that you don’t have to go out in extreme heat by making sure you have enough supplies, of food, water and any medications you need. Ask a friend or relative to help you stock up if you’re vulnerable to the effects of heat.
Stay tuned to the weather forecast on the radio or TV, or at the Met Office website.
Cool yourself down:
Have cool baths or showers, and splash yourself with cool (but not very cold) water, or place a damp cloth on the back of your neck to cool down
Drink cold drinks regularly, such as water and fruit juice, even if you’re not thirsty. Try to avoid tea, coffee and alcohol
Eat normally even though you may not be as hungry, you need a normal diet to replace salt losses from sweating. Try to have more cold foods, such as salads and fruit, as these contain a lot of water
Keep your environment cool:
Turn off non-essential lights and electrical equipment – they generate hea
Identify the coolest room in the house so you know where to go to keep cool.
Try to sleep in the coolest room too.
Shut windows and pull down the shades when it is hotter outside. If it’s safe, open them for ventilation when it is cooler
Keep rooms cool by keeping curtains closed while it’s hot outside (use light- coloured curtains if possible as metallic blinds and dark curtains can make the room hotter
Electric fans may provide some relief, however at temperatures above 35°C they may cause dehydration. The advice is not to aim the fan directly on the body and to have regular drink
Look out for others:
Check up on friends, relatives and neighbours who may be less able to look after themselves every day during a heatwav Make sure they have supplies of food, water and their normal medication.
Ensure that babies, children or elderly people are not left alone in stationary ca
Seek advice if you have any concerns:
People with heart problems, breathing difficulties or serious illnesses may find their symptoms become worse in hot weather, so make sure you have enough medicines in stock and take extra care to keep cool. Contact your GP if your symptoms become w
Contact your doctor, a pharmacist or NHS 111 if you are worried about your health or someone else’s health during a heatwave, especially if you are taking medication, if you feel unwell or have any unusual symptoms.