A guide to looking after yourself in the sun

Extreme heat can seriously damage your health, and in particular hot days it can be fatal.

What are the risks?

In a severe heatwave getting dehydrated and your body overheating can lead to heat exhaustion or heatstroke. Both will need urgent attention.

The symptoms are

• headaches
• dizziness
• nausea and vomiting
• muscle weakness or cramps
• pale skin
• a high temperature

Heatstroke can develop if heat exhaustion is left untreated, but it can occur suddenly and without warning.

Who is at risk

The heat can affect everyone, but there are some people who run a higher risk and these would include:-

• Older People
• Babies and young people
• People on certain medication
• People with breathing or heart conditions
• People with a high temperature from infection
• People with mobility problems
• People in physical and manual work

What should you do?

Of course it is mostly common sense, listen to your local weather forecast and listen out for warnings of a heatwave or if one is on its way. Planning ahead will reduce the risks of getting exhaustion and heatstroke.

Keeping out of the heat

If a heatwave is forecast, plan you day in a way that allows you to stay out of the heat.

• Stay out of the hottest part of the day which is 11am - 3pm
• Avoid strenous activities, like sport, DIY and gardening, and keep essential jobs for the cooler parts of the day
• If you do have to go out stay in the shade. Wear a hat and light loose fitting clothing preferably cotton. Make sure that your baby or toddler wears a hat and is covered from the sun. Take plenty of water with you.

Staying Cool

Tips to keep cool are

• Stay inside the coolest room of your house
• close curtains in rooms that receive sun shine
• keep windows closed while the room is cooler than it is outside, and open when the temperature inside rises at night for ventilation.
• take cool showers or baths, and splash yourself and children several times a day with cold water, particularly your face and back of your neck

Drinking

It is extremely important to keep hydrated during this time. Drink regularly even if you don't feel thirsty and keep offering your child water or fruit juice.

Try to avoid alcohol, tea and coffee and they can make you feel more dehydrated.

Eating in hot weather can be difficult, but try to eat normally. Try more cold foods such as salad and fruit as they contain more water.

Further Informationa and Contacts

Check weather forecasts and high temperature warnings visit www.metoffice.gov.uk

Contact NHS Direct on 0845 4647 or NHS Direct Online at www.nhsdirect.nhs.uk for advice about exhaustion and heatstroke

You can get advice on protecting your skin during hot weather from the Cancer Research UK Sun Smart at www.www.cancerresearchuk.org/sunsmart