Top advice for how to cope in the heat
Record temperatures are expected today
Last updated 18th Jul 2022
With temperatures rising to forecasted record levels this week, the UK Health Security Agency and the Met Office are reminding people to take precautions to stay safe through the hot weather.
The hottest temperatures are expected today and tomorrow, with highs of 40°C possible.
A Level 4 'red' alert was issued at the end of last week, for the first time since the Heatwave Plan for England was introduced in 2004.
Top tips for staying safe in the hot weather
- Look out for those who may struggle to keep themselves cool and hydrated – older people, those with underlying conditions and those who live alone are particularly at risk
- Stay cool indoors by closing curtains on rooms that face the sun – and remember that it may be cooler outdoors than indoors
- Drink plenty of fluids and avoid excess alcohol
- Never leave anyone in a closed, parked vehicle, especially infants, young children or animals
- Check that fridges, freezers and fans are working properly
- Try to keep out of the sun between 11am to 3pm, when the UV rays are strongest
- Walk in the shade, apply sunscreen and wear a wide-brimmed hat, if you have to go out in the heat
- Avoid physical exertion in the hottest parts of the day
- Make sure you take water with you if you are travelling
- Take care and make sure to follow local safety advice if you are going into the water to cool down
- Check medicines can be stored according to the instructions on the packaging
Get Water Wise - Advice for staying safe in water
Follow this advice, and stay safe around water
During hot summer days, lakes, rivers, reservoirs and the sea can look really tempting.
But beneath the surface can lie hidden dangers, cold temperatures an unexpected currents.
The Royal Life Saving Society has this advice to stay safe.
Look out for lifeguards
If you're looking for a place to cool off always find a lifeguarded swimming site.
It’s colder than it looks
Water at open water and inland sites is often much colder than it looks, cold water can affect your ability to swim and self-rescue.
Don’t go too far
Always swim parallel to the shore, that way you're never too far away from it.
It's stronger than it looks
Currents in the water can be very strong. If you find yourself caught in a riptide – don't swim against it – you'll tire yourself out. Swim with the current and call for help.
Bring a friend
Always bring a friend when you go swimming so if anything goes wrong you've got someone there to help.
Heat could affect transport, food & energy
The government’s Level 4 alert indicates that a severe heatwave could have impacts beyond health and social care with potential effects on transport systems, food, water, energy supplies and businesses.
The UK Health Security Agency (UKHSA) will continue to monitor any heat-related illness and work closely with the Met Office, the NHS and other government departments to assess the impacts of this hot weather.
Head of Extreme Events and Health Protection at UKHSA, Dr Agostino Sousa, said: "Temperatures in England next week are likely to reach record levels, and it’s important we all know how to stay well in hot weather. Check up on vulnerable friends, family and neighbours to make sure they stay hydrated, keep cool and know how to keep their homes cool."
Chief Executive at the Met Office, Professor Penny Endersby, said: "This is the first time we have issued a Red National Severe Weather Warning for extreme heat and the first time 40°C has been forecast in the UK. In this country we’re used to treating a hot spell as a chance to go and play in in the sun. This is not that sort of weather.
"We have seen when climate change has driven such unprecedent severe weather events around the world that it can be difficult for to make the best decisions because nothing in our life experiences has led us to know what to expect."
More information on the common signs and symptoms of heat exhaustion and heatstroke are available on NHS.UK.
UKHSA’s ‘beat the heat’ checklist identifies suitable actions people can take to protect themselves during periods of hot weather.
Read the ‘staying safe in extreme heat blog’ for more advice on how to stay well in hot weather.
Tips for sleeping in a heatwave
1) Cool your sheets
While it would be great to put all of your bedding in the fridge or freezer before you go to bed, a cool over-sheet or cool pillow cases will help. Stick them in a plastic bag and then in your fridge or freezer for around 10 minutes before you go to bed and they will cool you down.
2) Sleep alone
Even if you normally share your bed with your significant other, body heat can make a hot night even hotter. Maybe it's time for one of you to sleep in the spare room for the night.
3) Tepid shower
Don't be fooled into having a cold shower, a tepid shower is better at lowering your body temperature. If you have a cold shower your body can overcompensate and make you even hotter!
4) Avoid alcohol
Although it's very tempting to enjoy a cold alcoholic drink when it comes to bedtime you might regret it as alcohol dehydrates.
5) DIY air conditioning
When a simple fan isn't enough to cool you down, try filling a pan or bowl with ice cubes and putting that in front of the fan. The fan's breeze will then create a cooling mist.
6) Use sheets instead of a duvet
Get rid of your winter duvet and maybe even your summer duvet, swapping it for a thin sheet to keep you cool.
7) Cool your feet
Dipping your feet in a bucket of cold water before you go to sleep can help cool down your body, but make sure you don't spill it or get water all over your bed!
8) Windows and curtains
Make sure you keep the windows and curtains closed during the day to keep the heat out and then open them when it's cooler. This will help circulate the cooler air.
9) Drink plenty of water
Aim to drink at least two litres of fluids a day if you can, stay away from caffeine and alcohol.
10) Cool your pulse points
Put a cold flannel on your wrist and neck to cool down your body.
11) Cold water bottle
We've all heard of a hot water bottle, why not do the same with cold water when it's hot weather. Alternatively you could use an icepack in towel. However, remember not to put ice directly onto your skin!
12) Fan cross flow
If you have a fan or blow heater then put it on the cool setting and create a cross flow. Point it so that the warm air at the back is pushed out of an open window, that way it will keep your room cool.