As temperatures continue to rise across the UK, many of us look forward to spending more time outdoors and making the most of the sunshine. While warm weather can boost our mood and encourage us to be more active, it’s important to remember that high temperatures can also pose serious health risks if we’re not careful.
Knowing how heat affects your body, recognising the early warning signs of heat-related illness, and taking a few simple precautions can help you stay safe and well throughout the warmer months.
Why Does Hot Weather Affect Our Health?
Our bodies work hard to maintain a stable internal temperature, mainly by sweating. As sweat evaporates, it helps cool us down. However, during very hot or humid weather, this natural cooling system can become less effective.
If your body loses too much fluid through sweating and you’re not replacing it, dehydration can develop. If your body is unable to cool itself efficiently, this can lead to heat exhaustion and, in more serious cases, heatstroke, which is a medical emergency.
Spotting the Signs of Dehydration
Dehydration can happen more quickly than many people realise, especially during prolonged periods of hot weather.
Common signs include:
- Feeling thirsty
- Dry mouth or lips
- Dark yellow urine or passing urine less often
- Feeling tired or lacking energy
- Headaches
- Dizziness or light-headedness
Drinking water regularly throughout the day is one of the simplest and most effective ways to prevent dehydration.
Recognising Heat Exhaustion
Heat exhaustion occurs when your body becomes too hot and struggles to regulate its temperature. It isn’t usually serious if treated promptly, but it should never be ignored.
Symptoms may include:
- Heavy sweating
- Feeling weak or unusually tired
- Dizziness or fainting
- Headache
- Nausea or vomiting
- Muscle cramps
- Fast breathing or a rapid pulse
- Cool, pale or clammy skin
What Should You Do?
If you think someone has heat exhaustion:
- Move them to a cool place
- Encourage them to lie down and raise their feet slightly
- Give them plenty of water or a sports drink
- Cool their skin with damp cloths, cool water or a fan
- Stay with them until they begin to recover
Most people start to feel better within around 30 minutes if treated promptly.
When Does It Become Heatstroke?
Heatstroke is much more serious and requires immediate medical attention.
Call 999 immediately if someone:
- Has a very high body temperature
- Stops sweating despite being hot
- Becomes confused or behaves unusually
- Has a seizure
- Loses consciousness
While waiting for emergency services, move the person somewhere cool and try to lower their temperature using cool water, wet towels or a fan. Do not give fluids if they are unconscious or confused.
Who Is Most at Risk?
Although anyone can become unwell in hot weather, some people are more vulnerable than others, including:
- Older adults
- Babies and young children
- Pregnant women
- People with heart, lung or kidney conditions
- People living with diabetes
- Those taking certain medications, including some blood pressure medicines or diuretics
- People who work or exercise outdoors
If you fall into one of these groups, take extra care during periods of high temperatures and don’t hesitate to seek medical advice if you feel unwell.
Simple Ways to Stay Safe in the Heat
Fortunately, a few simple measures can make a big difference:
- Drink water regularly, even if you don’t feel thirsty
- Stay out of direct sunlight during the hottest part of the day (typically between 11am and 3pm)
- Wear lightweight, loose-fitting clothing and a wide-brimmed hat if outdoors
- Apply sunscreen with an appropriate SPF and reapply regularly
- Keep your home as cool as possible by closing curtains or blinds during the day and opening windows when it’s cooler outside
- Avoid strenuous exercise during peak temperatures
- Check in on elderly relatives, neighbours or anyone who may be more vulnerable
Enjoy the Sunshine Safely
Warm weather can be enjoyed safely with a little preparation. Paying attention to how your body feels, staying hydrated and recognising the early signs of heat-related illness can help prevent minor symptoms from becoming more serious.
If you or someone you know develops symptoms that don’t improve, or you’re concerned about how the heat may affect an existing health condition, seek medical advice promptly. Early action can make all the difference, allowing everyone to enjoy the summer safely and confidently.
