AS summer heats up across the UK, many of us welcome the sunshine. But hot weather can also pose serious health risks, especially for the vulnerable. High temperatures can lead to dehydration, heat exhaustion, and even heatstroke.
The UK is already feeling the effects of climate change. All of the hottest years on record have occurred since 2002, with 2022 seeing temperatures exceed 40°C for the 1st time. In that year alone, heat is estimated to have caused nearly 2,800 deaths among people over 65 in England, and it is predicted that the number of heat-related deaths per year may triple by 2050.
As extreme heat becomes more common, the UK Health Security Agency (UKHSA) and the Met Office will continue to issue alerts to help the public take timely action.
The good news? Many of the harms linked to heat exposure are preventable. By taking a few simple precautions, you can keep yourself and others safe during warm spells.
Top Tips to Stay Cool and Well
• Avoid the midday sun:- Stay indoors or in the shade between 11am and 3pm – the hottest part of the day.
• Time your activities:- Walk the dog or exercise in the cooler hours of the morning or evening.
• Keep your home cool:- Close curtains or blinds in sun-facing rooms. Open windows in the evening when it's cooler outside.
• Dress smart:- Wear light, loose-fitting, breathable clothes, a wide-brimmed hat and sunglasses. Wear light-coloured, breathable clothing.
• Use sunscreen:- Apply generously and often, especially after swimming or sweating. Aim for SPF 30+ with high UVA protection.
• Stay hydrated:- Drink plenty of water throughout the day. Your urine should be pale – if it’s darker, you may need more fluids. Limit alcohol, which can dehydrate you.
• Keep children and pets safe:- Never leave anyone in a parked car – even for a short time. Ensure babies in prams are shaded and not overdressed. Check on them regularly to avoid overheating.
• Check in on others:- Look out for neighbours, friends or family members who may be more vulnerable in the heat.
Who’s Most at Risk?
Anyone can suffer from heat-related illness, but some people are more likely to become seriously unwell, including:-
• Older adults (especially over 65)
• Babies and young children
• People with heart, lung or kidney conditions
• Those with dementia or mobility issues
• People on certain medications
• Individuals with serious mental health conditions
• People who are dehydrated or recovering from illness
• Those who work outdoors or are physically active in the sun
• People without stable housing, including rough sleepers
If you fall into any of these groups or care for someone who does, it’s especially important to take precautions during heatwaves. Continue taking prescribed medications unless advised otherwise by a healthcare professional.
Recognising Heat Exhaustion and Heatstroke
Heat exhaustion happens when the body overheats and struggles to cool down. Symptoms include:-
• Tiredness or weakness
• Dizziness or fainting
• Headache
• Muscle cramps
• Nausea or vomiting
• Heavy sweating
• Intense thirst
If someone shows signs of heat exhaustion, help them cool down. Move them to a shady or cool place, remove excess clothing, and offer cool water. Use a damp cloth or sponge to cool the skin. They should feel better within 30 minutes.
Heatstroke is more serious and can be life-threatening. It occurs when the body can no longer regulate its temperature.
Symptoms may include:-
• Confusion or agitation
• Lack of coordination
• Rapid heartbeat or breathing
• Hot, dry skin (no sweating)
• Seizures
Heatstroke is a medical emergency. If you suspect it, call 999 immediately.
Stay Safe When Swimming
Last, but not least, swimming is a great way to cool down, but safety is key! Always remember to follow these steps to Stay Safe in the Water:-
• Only swim in areas with lifeguards
• Avoid alcohol before swimming
• Wear a buoyancy aid when boating or fishing
• Enter the water slowly to avoid cold water shock
• Get out of the water as soon as you start to feel cold
• Swim alongside the shore, not away from it
• Never swim alone
More tips are available from the Royal Life Saving Society and the Swimfo bathing water quality tracker.
All in all, hot weather doesn’t have to be dangerous. With the right steps, you can enjoy summer safely while protecting your health and the health of those around you. For more information, visit NHS.UK or call NHS 111 for health concerns.
