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IAG - How To Stay Safe In Hot Weather

How to Stay Safe in Hot Weather

Most of us welcome hot weather, but when temperatures rise, it's crucial to be prepared as high temperatures can pose health risks, including dehydration, overheating, heat exhaustion, and heatstroke.

Who is Most at Risk?

While a heatwave can affect anyone, some individuals are more vulnerable:

  • Older people, particularly those over 75 and females, especially if they live alone or in a care home.
  • Those with serious or long-term health conditions such as heart or lung conditions, diabetes, kidney disease, Parkinson's disease, or some mental health conditions.
  • Individuals taking multiple medications that may make them more susceptible to the effects of hot weather.
  • Babies and very young children, those who are bed-bound, or individuals with Alzheimer's disease.
  • People who spend extensive time outdoors or in hot environments, like those living in top-floor flats or whose jobs are outside.

Tips for Staying Cool

When You're Out and About:

  • Avoid spending too much time outside or exercising during the hottest part of the day (between 11am and 3pm). If you must go out, stay in the shade.
  • Wear a sun hat and carry a bottle of water with you.
  • Opt for light-coloured, lightweight cotton clothing to help keep you cooler.
  • Apply sunscreen with at least SPF 30 regularly, even when it’s cloudy, and ensure you cover all exposed skin.
  • Keep an eye on the weather forecast.

When You're at Home:

  • Keep blinds or curtains closed during the day, especially on sun-facing windows, to block out heat.
  • Open windows on opposite sides of the home during cooler times (early morning or late evening) to create cross-ventilation.
  • A damp cloth or a splash of water on the back of your neck can be effective for cooling down.
  • Limit the use of ovens and stoves during the hottest parts of the day; opt for small, cool meals like salads and sandwiches.
  • Switch off unnecessary electronics like TVs and laptops, as they can generate heat.
  • If you have a multi-story home, stay downstairs, as heat rises.

Hydration and Diet:

  • Drink plenty of water throughout the day, even if you don’t feel thirsty, aiming for your urine to be a pale clear colour.
  • Avoid alcohol and caffeine, as they can dehydrate you.

Medication and Hot Weather

Certain common medications can make it harder for your body to regulate temperature, increasing the risk of heat exhaustion and dehydration. These may include:

  • Diuretics (water tablets).
  • Beta-blockers.
  • Antidepressants and antipsychotics.
  • Antihistamines.
  • Certain Parkinson's or Alzheimer's drugs.

Always consult your GP or pharmacist if you're unsure about your medication in hot weather. Do not stop taking your medication without their advice. Most medication should be kept below 25°C, so it's best to keep it in the fridge when it’s very hot.

Recognising Heat-Related Illnesses

Dehydration: You don't have to feel thirsty to be dehydrated. Symptoms can include muscle cramps in your arms, legs, or stomach, mild confusion, feeling tired, sleep problems, and dark urine.

  • Action: Rest in a cool, dark place and drink plenty of water, diluted squash, or fruit juice. If symptoms worsen, call NHS 111 for advice.

Heat Exhaustion: This occurs when you become very tired and unwell after prolonged exposure to heat. Symptoms include headaches, dizziness, nausea or vomiting, weakness, heavy sweating, and a fast pulse.

  • Action: Find a cool place and loosen any tight clothes. Drink plenty of water or fruit juice, and cool yourself by sponging with cool water or having a cool shower. Your symptoms should improve within 30 minutes. If you have concerns, call your doctor or NHS 111 for advice.

Heatstroke: Heatstroke is a life-threatening condition that can develop if heat exhaustion is left untreated, or it can develop suddenly. Symptoms include confusion, disorientation, seizures, and loss of consciousness.

  • Action: If you or someone else shows symptoms of heatstroke, call 999 immediately. While waiting for the ambulance, follow the advice for heat exhaustion, but do not try to give fluids to anyone who is unconscious.

Check on Others

If you know it's going to be particularly hot and you think you might struggle, ask someone to check on you. In turn, please check on elderly neighbours or family members to ensure they are drinking water and keeping their homes cool and safe.

For more detailed information, guides, and factsheets, visit the Age UK national website:

You can also find more information from GOV.UK about staying safe in hot weather.