Staying Cool in Hot Weather
Published on 14 July 2025 09:59 AM
Warm summer days can be enjoyable, but it’s important to take care in hot weather. Staying cool and well-hydrated helps you stay comfortable and reduces the risk of heat-related health issues.
How can I stay cool when I am outside?
- Wear lightweight cotton clothing in light colours
- Make sure to wear a sunhat and drink lots of water
- Stay inside during the hottest hours of the day (11am-3pm) or stick to the shade
- Check the temperature before you go out
- Wear SPF30 + suncream, even when it is cloudy as the UV could still be high
Find Your Forecast
The Met Office provides short and long range weather forecasts across the UK to help you plan ahead.
How can I stay cool when I am outside?
- Wear lightweight cotton clothing in light colours
- Make sure to wear a sunhat and drink lots of water
- Stay inside during the hottest hours of the day (11am-3pm) or stick to the shade
- Check the temperature before you go out
- Wear SPF30 + suncream, even when it is cloudy as the UV could still be high
What should I do if I am dehydrated or overheating?
Drink lots of water and rest in a cool and dark place. If you feel worse, call NHS 111 for advice.
Symptoms of dehydration
- Arm, leg or stomach cramps
- Mild confusion
- Tiredness
- Having trouble sleeping
How to avoid dehydration
- Drink plenty of fluids like water or squash
- Eat a balanced diet to replace any salt you lose from sweating
Find East Sussex Healthcare Locations
Visit your GP for any skin changes of heat-related issues
What is Heat Exhaustion?
Heat exhaustion happens when you get tired and start feeling unwell after being in the heat for a long time.
What should I do if I have heat exhaustion?
Drink lots of water or fruit juice, find a cool place and loosen any tight clothing, or sponge yourself with cool water. You should feel better after 30 minutes, but if you don’t or are concerned call your doctor or NHS 111.
Symptoms of Heat Exhaustion
- Headaches
- Dizziness
- Nausea or vomiting
- Weakness
- Heavy sweating
- Fast pulse
What is Heat Stroke?
Heatstroke can happen if heat exhaustion isn't treated. It can also come on quickly and without warning.
Symptoms of heat stroke
- Confusion
- Disorientation
- Seizures
- Loss of consciousness
What should I do if I have heat stroke?
It is a life-threatening condition and should be dealt with immediately by calling 999. If you have a community alarm, press the pendant button for help.
How can I treat it myself?
You shouldn’t treat heat stroke alone, but while waiting for help you should follow the advice for heat exhaustion. Do not give fluids to anyone unconscious though.