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Be prepared - summer news

Most of us enjoy sunny weather, but extreme heat can seriously damage your health. During a heatwave, when temperatures stay really high day after day, it can sometimes be fatal.

Keep out of the heat

• If a heatwave is forecast, try and plan your day in a way that allows you to stay out of the heat
• If you can, avoid going out in the hottest part of the day - 11am to 3pm
• If you can't avoid strenuous outdoor activity, such as sport, DIY or gardening, keep it for cooler parts of the day such as early morning or the evening
• If you must go out, stay in the shade and wear a hat and light and light, loose fitting clothes, preferably cotton
• If you'll be outside for some time take plenty of water with you

Stay cool

• A loose, cotton, damp cloth or scarf on the back of your neck, or spraying or splashing your face and the back of your neck with cold water several times a day can help to keep you cool
• Stay inside, in the coolest rooms in your home, as much as possible
• Reduce heat from sunlight coming through the windows, external shading such as shutters are best as metal blinds and dark curtains may absorb heat and make the room warmer
• Keep windows closed while the room is cooler than outside and open them as the room's temperature rises and at night for ventilation - if you're worried about security then open the windows on the first floor and above
• Indoor and outdoor plants will help keep your home cool due to evaporation and the shading from trees and bushes
• Take cool showers or baths

Drink regularly

• Drink regularly even if you don't feel thirsty, water and fruit juice are best
• Try to avoid alcohol, tea and coffee as they will make dehydration worse
• Eat as you would normally and try to eat cold food, especially salads and fruit, which contain water

Drink regularly

• Contact your doctor, a pharmacist or NHS Direct if you are worried about your health during a heatwave, especially if you are taking medication, if you feel unwell or have any unusual symptoms
• Watch for cramp in your arms, legs or stomach, feelings of mile confusion, weakness or have problems sleeping
• If you do have these symptoms, rest for several hours, keep cool and drink water or fruit juice - seek medical advice if they get worse or don't go away

Water safety

• Always check the depth before entering the water, never just jump or dive in
• Avoid the risks and help avoid water accidents by knowing your limits
• Take advice - ask the lifeguard, if there is one, or follow the information on signs and posters
• Never swim in water which has not been designated a swimming area
• Always supervise children playing near the water's edge
• Never drink alcohol during or just before swimming or while carrying out activities such as boating or water skiing
• Always obey safety signs
• Don't go it alone as if you get into trouble there won't be anyone to help you, unless you are a very strong swimmer you won't be able to save someone - dial 999 for help
• Learn what to do in an emergency, you can learn how to save lives at courses organised at schools or through your local swimming pool