7 August 2026
Beat the Heat: Staying Safe in Hot Weather
Hot weather can be dangerous, especially for older people and those with underlying health conditions. Learn how to stay cool, keep your home safe, and recognise the signs of heat exhaustion and heatstroke.
During hot weather, anyone can become unwell, but some people are at a much higher risk of serious illness. This guide outlines how to prepare for hot weather, protect yourself and others, and recognise the warning signs of heat-related illnesses.
Who is at higher risk
- Older people aged 65 years and over
- 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
- Pregnant women
- People on certain medications
- People with serious mental health problems
- People who are already ill and dehydrated
- People experiencing alcohol or drug dependence
- People who live alone and may be unable to care for themselves
Practical steps to stay cool and safe
- Keep your home cool: Close blinds and curtains on windows exposed to direct sunlight. Open windows when the air is cooler outside (such as at night) to get air flowing. Turn off lights and electrical equipment when not in use, and check that heating is turned off.
- Use fans safely: Use electric fans if the air temperature is below 35°C, but do not aim them directly at your body as this can lead to dehydration.
- Stay hydrated: Drink fluids regularly throughout the day so your pee is a pale straw colour. Water, diluted squash, and lower-fat milks are good choices. Limit alcohol and highly sugary drinks.
- Protect yourself from the sun: Avoid direct sunlight between 11am and 3pm when UV levels are highest. Wear lightweight, loose-fitting clothing, a wide-brimmed hat, sunglasses, and apply sunscreen with at least SPF 30 and 4 or 5-star UVA protection.
- Plan physical activities: Limit strenuous activity during the hottest parts of the day. Plan exercise or walking during the cooler early mornings or evenings.
- Avoid closed spaces: Never leave babies, children, older people, or pets alone in stationary cars or other closed spaces.
- Check on others: Keep in touch with family, friends, and neighbours who may be at higher risk, and ask them to do the same for you.
Swimming and water safety
- Always look for warning and guidance signs, and only swim in areas with lifeguard cover.
- Never enter the water after drinking alcohol, and always swim with someone else.
- Be aware of cold water shock, as open water can be much colder than it looks. Get out of the water as soon as you start to feel cold.
- Wear a buoyancy aid or life jacket if you are boating or fishing.
Spotting heat exhaustion and heatstroke
- Heat exhaustion symptoms: Tiredness, weakness, feeling faint, headache, muscle cramps, feeling or being sick, heavy sweating, and intense thirst.
- How to cool down: Move to a cooler, shaded place; remove unnecessary clothing; drink cool water, sports, or rehydration drinks; and apply cool water or cold packs wrapped in a cloth to the skin. You should start to feel better within 30 minutes.
- Heatstroke symptoms (Medical Emergency): Confusion, lack of co-ordination, fast heartbeat, fast breathing, hot skin that is not sweating, and seizures.
Key contacts and advice
- Call NHS 111: If you have health concerns, if heat exhaustion symptoms do not improve after 30 minutes, or for advice on medication storage (some medicines must be stored below 25°C or in the fridge).
- Call 999: Seek emergency help immediately if you suspect someone has heatstroke.
- Local Council: Contact your local council if you are concerned about a friend, neighbour, or family member who needs additional support.
Source: www.gov.uk