Be safe in the sun
Last updated: 27 May 2011 09:29 UKMost 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.
Download Heatwave Leaflet to looking after yourself and others during hot weather.
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
- 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
