UK heatwave: five ways to stay cool and safe | Health

With a broad stretch of the UK now experiencing an official heatwave and the Met Office warning that conditions could remain hot and humid until the weekend, we take a look at how to stay cool and safe at home.

Stay indoors

The temperature reached 32C (89.6F) in Kew Gardens at the weekend, making the region of south-west London hotter than the French Riviera. Throughout the week, daytime temperatures have peaked in the high 20s for many, clearing the three-day threshold the Met Office sets for declaring an official heatwave.

As temperatures soar, the public health advice is to keep out of the sun at the hottest times of day, usually between 11am and 3pm. If you have to be outside, cover up with light, loose fitting clothes, wear a hat, sun cream and sunglasses, and keep in the shade as much as you can. If you are exercising, or walking the dog, try to do so when it is cooler, in the morning or evening. Strenuous exercise is best kept for the early morning between 4am and 7am, according to the World Health Organization (WHO). If you are travelling, do not leave children or pets unattended in the car.

Keep your home cool

High temperatures can make it uncomfortable when you are working in the day and sleeping at night. You can help keep your home cool by closing windows and curtains in rooms that face the sun and opening them again at night. If you can, stay in the coolest room in the house, particularly to sleep at night. You can hang wet towels to cool the room air, but this will increase the humidity as the water evaporates. If it is impossible to keep your home cool, the WHO recommends spending two to three hours of the day in a cool, air-conditioned public building.

Keep yourself hydrated

The heat will make you sweat more so it is vital to stay properly hydrated. Drink plenty of liquid, even if you don’t feel thirsty, but preferably not alcohol or drinks that contain a lot of caffeine or sugar. Remember alcohol is a diuretic, and you will urinate more, but it can also make you sweat more, meaning you lose even more crucial body fluid. Take particular care if you are already ill and potentially dehydrated, for example, from diarrhoea or vomiting.

Beyond drinking, taking a cool shower or bath helps to keep the body cool in a heatwave. Cold packs, towels, sponges and foot baths can also do the trick by helping to draw excess heat away from the body.

Think of others

You might have kept the heat at bay in your own home, but check on friends, family and others who may be more vulnerable and less able to escape the heat. And if you are at higher risk of heat-health problems yourself, do ask people for help if needed.

Hot weather raises the risk of heart attacks, strokes, lung problems and other conditions. As well as those with underlying health problems, over-65s, babies and young children tend to struggle most in hot temperatures because their bodies do not regulate heat as well.

Know when to seek medical help

Hot weather can cause heat exhaustion and a potentially fatal condition called heatstroke. Heat exhaustion is when the body is too warm and cannot cool down. It is rarely a medical emergency, but it is important to bring the body temperature down within half an hour to avoid the risk of heatstroke. The symptoms of heat exhaustion overlap with other conditions, so it is important to be vigilant and not dismiss them if overheating could be to blame. Typically, people with heat exhaustion can feel sick, sweaty, tired, weak or faint, or have a headache, muscle cramps and feel intensely thirsty.

Heatstroke occurs when the body cannot cool down and becomes dangerously overheated. It is potentially fatal. People become confused and uncoordinated, have a racing heart and shortness of breath, and may suffer seizures if the condition is not treated immediately. If you suspect heatstroke, dial 999 and try to cool the person down.