The UK has been placed under a red extreme heat warning this week, with temperatures expected to rise to 40 degrees in some areas, and many regions in England and Wales are experiencing temperatures within the 30s. With extreme heat during the day and then very warm nights, it will make it harder for our bodies to recover and cool down. And when temperatures reach this level, the risk of dehydration and heat exhaustion increases.
Hot weather can affect anyone, even pets, but it can quickly become serious if we don’t take the right steps to stay cool and hydrated. By taking a few simple actions, you can protect yourself and look out for others during this heatwave.
Why heatwaves can be dangerous
Although many people have been waiting for summer to arrive, it’s still super important that you understand how dangerous heatwaves can be.
During a heatwave, your body works even harder to stay at a safe temperature, and if it struggles to keep itself cool, it can lead to dehydration, heat exhaustion and even heat stroke.
Who is most at risk in a heatwave?
Extreme heat affects everyone, but those who are more vulnerable should take extra care, like:
- The elderly
- Babies and young children
- People with long-term health conditions
- Those who work outside or in physical roles
It’s also important to note that pets may also struggle, so it’s best to avoid taking any dogs for a walk during the day; if the pavement is too hot to touch, it’s too hot for your dogs to walk. It’s worth purchasing cooling gel mats to keep your pets cool indoors and ensure they always have access to cool, fresh water.
Top tips to stay safe this heatwave
1. Keep hydrated
Throughout the day, it’s important that you stay hydrated. As dehydration happens when your body loses more fluid than it’s taking in, which can happen during heatwaves, especially if you’re outside.
Here’s what you can do to stay hydrated:
- Sip water regularly, even if you don’t feel thirsty. Don’t gulp water down as it can overwhelm your stomach or be expelled as urine before it’s hydrated you
- Avoid alcohol and caffeine as they accelerate dehydration
Staying hydrated is one of the most effective ways to help your body regulate its temperature. As when you sweat, you lose both water and essential salts, so drinking fluids helps to replace them.
2. Stay cool and out of the heat
Whether you’re at home or travelling for work, make sure to follow these steps to ensure you remain protected:
- Keep a bottle of water with you
- Carry a hand-held or portable fan
- Wear light, loose-fitting clothing that is lightly coloured
- Keep curtains or blinds closed during the day if they face the sun
- Take cool showers to lower your body temperature
Taking these precautions will help stop your body from overheating.
3. Adapt your routine
During extreme heat, it's best to adapt your routine to avoid being out in peak times, as even your daily activities can become more tiring:
- Avoid direct sunlight during the hottest part of the day: 11am to 3pm
- Avoid dog walking during peak hours, choose early morning or nighttime
- Take regular breaks in the shade
- Wear sun cream if you’re outside and carry plenty of water with you
4. Look out for others
If you’re able to, then:
- Check on older relatives, neighbours, or those living alone
- Make sure children are staying hydrated, wearing sun cream and staying in the shade
- Never leave anyone or pets in a hot car or outside for long periods of time
Spotting the signs of dehydration
Dehydration can develop quickly, especially if you’re spending time outdoors or are active. It doesn’t always start as thirst, so recognising the symptoms and spotting the signs early is super important.
You should look out for:
- Dry or sticky mouth, lips or eyes
- Passing dark urine
- Experiencing excessive thirst
- Headaches or feeling light-headed
- Muscle cramps
- Feeling tired
What to do:
- Take the person to a cool place
- Gradually drink fluids, don’t gulp any water
- Avoid alcohol or caffeine
Top tip: pinch the skin on the back of the hand. If it takes a few seconds to settle back down, it may indicate dehydration.
Spotting the signs of heat exhaustion
Heat exhaustion is more serious than dehydration and occurs when your body overheats.
Signs of heat exhaustion:
- Headache, dizziness or confusion
- Feeling sick or losing appetite
- Pale, clammy skin while sweating
- Cramps in the arms, legs or stomach
- A quickened pulse and rapid breathing
What to do:
- Move them to a cool, shaded place
- Help them lie down and raise their legs
- Give them plenty of water or even isotonic drinks
- Check their breathing and pulse
- If symptoms don’t improve, seek medical advice
If heat exhaustion is not treated, it can lead to heatstroke, which is a medical emergency. It’s important to recognise the signs, so you can act quickly.
When to seek help
Most dehydration and heat exhaustion cases can be treated at home, but it’s important to know when to seek help.
You should seek medical help if:
- The person is still unwell after 30 minutes in a cool place
- They have a high temperature
- The person is unable to keep fluids down
- They become confused, unresponsive or suffer a seizure
These are signs of heat stroke and should be treated as a medical emergency.
If you would like to learn more about heat-related illnesses and what you can do to treat them, you can take our free, online eLearning module.
Be mindful around water
When temperatures are soaring, it can be inviting to cool off in lakes, rivers, or the sea, but it’s important to note that cold water can trigger cold water shock, despite warm weather.
It’s advisable to enter the water slowly to allow your body to adjust to the temperature. Always avoid swimming alone, and if anyone does get into difficulty in the water, float on your back.
We understand that extreme heat can be uncomfortable, but it can be dangerous if it’s not taken seriously. By staying hydrated, keeping cool and recognising the early signs of illness, you’ll be playing a role in keeping yourself and others around you safe from the extreme heat.
