Summer weather can get very hot, which can be dangerous, especially if you have a long-term condition.
Some tips to stay safe and well
- Avoid the heat when possible. The sun is hottest between 11am and 3pm, so try to stay indoors during these hours.
- Wear light, loose clothing and avoid activities that make you hotter.
- If you go outside, wear a hat and sunglasses.
- Keep yourself cool by having cold food and drinks. Avoid caffeine, alcohol and hot drinks.
- Apply sunscreen to protect your skin from burning and to help prevent skin cancer.
Keep your home cool by closing windows during hot days and using curtains or blinds to block out the sun.
If you start to feel too hot, move to a cooler room. Use a fan or place a damp cloth on the back of your neck.
If you feel unwell with a high temperature during hot weather, it could be heat exhaustion or heatstroke.
Heat exhaustion
Heat exhaustion happens when the body gets too hot. Signs of heat exhaustion include:
- Tiredness
- Dizziness
- Headache
- Feeling sick or vomiting
- Excessive sweating with pale or clammy skin, or a heat rash
- Cramps in the arms, legs, or stomach
- Fast breathing or heartbeat
- High temperature
- Extreme thirst
If someone shows signs of heat exhaustion, you can:
- Move them to a cool place.
- Remove unnecessary clothing like jackets or socks.
- Give them a sports drink, rehydration drink, or cool water.
- Cool their skin by sponging them with cool water and fanning them.
Stay with them until they feel better. They should start to cool down and feel better within 30 minutes.
Contact NHS 111 if someone has symptoms of heat exhaustion and you need advice.
Heat stroke
Heat stroke is a medical emergency that occurs when the body can’t cool down. Signs of heat stroke include:
- Feeling unwell after 30 minutes of resting in a cool place, cooling down, and drinking fluids
- Very high temperature
- Hot skin that isn’t sweating and may look red (this can be harder to see on brown or black skin)
- Fast heartbeat
- Rapid breathing or shortness of breath
- Confusion and lack of coordination
- Seizure
- Loss of consciousness
If you suspect someone has heat stroke, seek emergency medical help immediately.
Contact 999 if someone has signs of heat stroke.
