Hot weather guidance

Hot weather can make us unwell. There are many steps we can all take to protect our health and look after friends, family and neighbours during hot weather.

What should you do?

Mostly it's a matter of common sense. Listen to your local weather forecast so you know if a heatwave is on the way. Plan ahead and think about whether you need to adjust your daily activities to reduce the risk of ill health from the heat.

Tips for looking after your health in hot weather:

• keep a drink nearby and drink regularly throughout the day
• try to limit alcohol intake
• stay out of the sun between 11am – 3pm
• if you have to be outside, wear loose, light clothing, a hat and sunglasses
• exercise at cooler times of day and when it is extremely hot avoid physical activity
• if you have to be out in the sun, wear SPF30+ suncream
• be aware and plan ahead if you have a health condition that means you are more likely to be unwell during hot weather
• check on friends, family and neighbours that might be more likely to become unwell during hot weather and make sure they are set up to stay cool
• some homes might be more likely to overheat, such as top floor flats, south facing homes, homes with big windows or bungalows. Plan ahead if your home is likely to get hot.
• keep windows, blinds and curtains closed during the day if its hotter outside, open them at night when it’s cooler
• think about moving into a cooler room for sleeping if possible
• have cool baths and showers or splash yourself with cold water
• avoid entering open water to cool off. It may look inviting, but hazards like hidden currents, deep water and debris beneath the surface can make it dangerous. Water temperatures can still stay cool enough to cause cold water shock in the UK even on a hot day. Make sure you, and your children, know how to Float to Live
• some medications can affect how you respond to heat, such as antidepressants, diuretics, beta blockers and antihistamines. Keep taking your medication as prescribed, store it according to guidance and speak to a GP or pharmacist if you aren’t sure
• Hot weather can sometimes increase air pollution, find out if there is pollution by checking the website GOV.UK - Air quality in Derby

What are the risks?

In a severe heatwave you may get dehydrated and your body may overheat. If you already have a heart or respiratory problem, this may make your symptoms worse. Additionally, it can cause heat exhaustion or heatstroke. Keeping yourself cool will reduce the risk of illness. If you start to feel unwell, it is important to seek medical advice as soon as possible.

The symptoms of heat exhaustion include:

• tiredness
• headaches
• dizziness
• feeling sick and being sick
• excessive sweating
• cramps
• feeling very thirsty
• feeling irritable
• pale skin
• high temperature

You should move somewhere cool, remove any unnecessary clothing and drink plenty of water. If you can, take a cool shower, or sponge yourself down with cold water.

Heatstroke can develop if heat exhaustion is left untreated, but it can also occur suddenly and without warning. Symptoms include:

• hot skin without sweating
• a very high temperature
• fast breathing and a fast heartbeat
• confusion and restlessness
• seizure (fits)
• loss of consciousness

For more information, refer to NHS advice: heat exhaustion and heatstroke.

If you are concerned about symptoms or they are worsening, seek advice by calling 111. In an emergency dial 999.

Who is at risk?

Hot weather can affect anyone’s health, but some people run a greater risk of serious harm. These include:

• older people aged 65 and over
• babies and young children aged 5 and under
• people with underlying health conditions including heart problems, breathing problems, dementia, diabetes, kidney disease, Parkinson’s disease and mobility issues
• pregnant women
• people on certain medications
• people with serious mental health problems
• people already ill and dehydrated
• people who experience alcohol or drug dependence
• people who are physically active and spent lots of time outside, like manual workers and athletes
• people experiencing homelessness, including rough sleepers and those living in hostels or sofa surfing
• people who live alone and may be unable to care for themselves