Extreme Heat Warning: How to Stay Safe and Cool During a Heatwave

Most of us enjoy warm, sunny days—but when temperatures soar under an extreme heat warning, the risks to your health can be serious. During a heatwave, more people than usual become ill or even die, especially those who are more vulnerable. It’s important to know how to stay safe, cool, and hydrated when extreme heat hits.

☀️ Why Health Risk in Extreme Heat Warning?

A heatwave can lead to:

• Dehydration – not drinking enough water

• Overheating – can make heart or breathing conditions worse

• Heat exhaustion and heatstroke – serious conditions that need urgent care

👵👶 Who Is Most at Risk During Heat Warning?

While hot weather can affect anyone, some people are more vulnerable:

• Older adults (especially over 75)

• Babies and young children

• People living alone or in care homes

• Those with long-term illnesses (like heart, lung, or kidney conditions, diabetes, or mental health issues)

• People on multiple medications

• Those who have difficulty keeping cool (e.g. bed-bound, Alzheimer’s, or substance addiction)

• People working outdoors or living in hot places (e.g. top-floor flats or homeless individuals)

✅ Top Tips to Cope in Hot Weather

1. Stay Cool Indoors

• Keep curtains and blinds closed during the day

• Open windows at night when it’s cooler

• Use fans if the room is below 35°C

• Move to a cooler part of the home if needed

• Avoid using the oven or hob if possible

2. Keep Yourself Cool

• Drink plenty of water – sip throughout the day

• Avoid alcohol, caffeine, and sugary drinks

• Eat cold meals like salads or fruit

• Take cool showers or use damp cloths on your skin

• Wear loose, light-coloured clothing and a hat

3. Limit Time Outdoors

• Stay inside between 11am and 3pm, when it’s hottest

• If you need to go out, stay in the shade

• Wear sunscreen, sunglasses, and a wide-brimmed hat

• Avoid exercise or physical labour during peak heat

⚠️ Watch for Signs of Heat Illness

It’s important to know the difference between heat exhaustion and heatstroke.

🚨 Signs of Heat Exhaustion:

• Dizziness or confusion

• Headache

• Excessive sweating

• Pale, clammy skin

• Cramps

• Fast breathing or pulse

• Nausea or vomiting

What to do:

• Move to a cool place

• Drink plenty of fluids

• Lie down and raise feet slightly

• Cool the skin with water

If symptoms don’t improve within 30 minutes, it could be heatstroke.

🚨 Signs of Heatstroke (Medical Emergency): Extreme Heat Warning

• Hot, dry skin (no sweating)

• Confusion or unresponsiveness

• Seizures or loss of consciousness

• Body temperature above 40°C

Call emergency services immediately if you think someone has heatstroke.

🏠 Worried About a Hot Home?

If your home is dangerously hot and it’s affecting your health or someone else’s, contact your local council’s environmental health office. They can inspect rented homes and help if heat is causing a serious problem.

🔎 Find your local council (GOV.UK)

📚 More Useful Resources at Extreme Heat Warning

• GOV.UK: Beat the heat – staying safe in hot weather

• NHS: Heat exhaustion and heatstroke symptoms

• Sunscreen and sun safety (NHS)

✅ Summary: Quick Checklist

✔️ Stay out of the sun (11am–3pm)
✔️ Drink water regularly
✔️ Use fans and cool showers
✔️ Look out for others—especially the elderly or vulnerable
✔️ Know the warning signs of heat-related illness

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