How to stay well in a heatwave

Heatwaves are becoming more common due to changing climate patterns, and staying well during these periods is crucial. Unlike countries that experience high temperatures, the UK is not always prepared for prolonged heat, which can pose health risks. Fortunately, there are steps you can take to protect yourself and others when the mercury rises.

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Stay hydrated by drinking water

One of the most important things you can do is drink plenty of fluids. Water is ideal, but diluted fruit juices or electrolyte drinks can also help. Avoid alcohol and excessive caffeine.

Dress in light, loose-fitting clothing

These should be made from fabrics like cotton or linen. Light colours reflect the sun’s rays better than dark ones. Don’t forget a hat and sunglasses if you’re outside. Recently, Scotland, Wales and Northern Ireland recorded their hottest day of the year so far.

Keep your home cool

During the day, close your curtains or blinds to block sunlight, and open the windows at night. Use fans, and if you have one, consider a portable air conditioning unit.

Avoid the midday sun

The hottest part of the day is typically between 11am and 3pm. If you can, stay indoors during this period.

Look out for others

The elderly, very young, and those with underlying health conditions are particularly vulnerable during a heatwave. Check in on neighbours or relatives.

Eat light meals

Large, heavy meals can make you feel sluggish. Instead, opt for lighter meals such as salads and fruit, which also contribute to your fluid intake.

Know the signs of heatstroke

Dizziness, confusion, headache, and nausea can be warning signs. If you or someone else shows these symptoms, it’s important to cool down and seek medical help if needed. Emergency first aid training courses are invaluable, equipping people with the skills to recognise and respond quickly to heat-related illnesses such as heat exhaustion and heatstroke. You can read about these courses at www.tidaltraining.co.uk/emergency-first-aid-training-courses.