With temperatures in London set to rise this weekend, we are providing some basic and helpful tips on how to stay safe during the hot spell.
A picture of a thermometer
How to stay safe in hot weather
Stay out of the heat:
- Keep out of the sun between 11am and 3pm
- If you have to go out in the heat, walk in the shade, apply sunscreen and wear a hat and light scarf
- Avoid extreme physical exertion
- Wear light, loose-fitting cotton clothes
Cool yourself down:
- Have plenty of cold drinks, and avoid excess alcohol, caffeine and hot drinks
- Eat cold foods, particularly salads and fruit with a high water content
- Take a cool shower, bath or body wash
- Keeping your living space cool is especially important for infants, the elderly or those with chronic health conditions or who can’t look after themselves
- Place a thermometer in your main living room and bedroom to keep a check on the temperature
- Keep windows that are exposed to the sun closed during the day, and open windows at night when the temperature has dropped
- Close curtains that receive morning or afternoon sun, however, care should be taken with metal blinds and dark curtains, as these can absorb heat – consider replacing or putting reflective material in-between them and the window space
- Turn off non-essential lights and electrical equipment – they generate heat
Look out for others:
- Keep an eye on isolated, elderly, ill or very young people and make sure they are able to keep cool
- Ensure that babies, children or elderly people are not left alone in stationary cars
- Check on elderly or sick neighbours, family or friends every day during a heatwave
- Be alert and call a doctor or social services if someone is unwell or further help is needed
- If you have a health problem:
- Keep medicines below 25 °C or in the refrigerator (read the storage instructions on the packaging)
- Seek medical advice if you are suffering from a chronic medical condition or taking multiple medications If you or others feel unwell:
- Try to get help if you feel dizzy, weak, anxious or have intense thirst and headache; move to a cool place as soon as possible and measure your body temperature
- Drink some water or fruit juice to re-hydrate
- Rest immediately in a cool place if you have painful muscular spasms (particularly in the legs, arms or abdomen, in many cases after sustained exercise during very hot weather), and drink oral re-hydration solutions containing electrolytes.
Medical attention is needed if heat cramps last more than one hour - Consult your doctor if you feel unusual symptoms or if symptoms persist