Staying Safe and Healthy in Hot Weather

To stay healthy in hot weather, prioritise hydration, wear appropriate clothing, and limit outdoor activities during peak heat hours.

Stay Hydrated

Aim for at least 2 to 3 litres of water daily, and more if you are active or sweating heavily. Dark urine is a reliable sign you need to drink more. Be mindful of alcohol and caffeine too, as both contribute to dehydration. Try alternating alcoholic drinks with water or a non-caffeinated beverage.

Dress Appropriately

Light-coloured, loose-fitting, breathable fabrics are your best option in the heat. They allow air to circulate and help sweat evaporate more efficiently. Pair this with a wide-brimmed hat and UV-protective clothing when you are out in direct sunlight.

Plan Outdoor Activities Wisely

Avoid being outside between 10:30 am and 2 pm where possible, as this is when the sun is at its strongest. If you exercise outdoors, early morning or late evening is far more manageable. If you do need to be outside during peak hours, take regular breaks in the shade.

Recognise Heat-Related Illnesses

Heat exhaustion can creep up quickly. Dizziness, headache, nausea, and heavy sweating are all warning signs. If you notice these in yourself or someone else, move to a cool space and hydrate straight away. Heatstroke is more serious and requires immediate medical attention, particularly if someone stops sweating, becomes confused, or loses consciousness.

Additional Tips

Cool showers, wet towels, and air-conditioned spaces can all help bring your body temperature down. Keep a close eye on elderly relatives, young children, and anyone with a chronic health condition during periods of prolonged heat.

Find out more here: https://www.gov.uk/government/publications/beat-the-heat-hot-weather-advice/beat-the-heat-staying-safe-in-hot-weather