Extreme Heat Advice

Stay out of the heat:

• keep out of the sun between 11am and 3pm
• if you have to go out in the heat, walk in the shade, apply sunscreen and wear a hat and light scarf
• avoid extreme physical exertion
• wear light, loose‐fitting cotton clothes

Cool yourself down:

• have plenty of cold drinks, and avoid excess alcohol, caffeine and hot drinks
• eat cold foods, particularly salads and fruit with a high-water content
• take a cool shower, bath or body wash
• sprinkle water over the skin or clothing, or keep a damp cloth on the back of your
  neck

Keep your environment cool:

• keeping your living space cool is especially important for infants, the elderly or those with chronic health conditions or who can’t look after themselves
• place a thermometer in your main living room and bedroom to keep a check on the temperature
• keep windows that are exposed to the sun closed during the day, and open windows at night when the temperature has dropped
• close curtains that receive morning or afternoon sun, however, care should be taken with metal blinds and dark curtains, as these can absorb heat – consider replacing or putting reflective material in‐between them and the window space
• turn off non‐essential lights and electrical equipment – they generate heat
• keep indoor plants and bowls of water in the house as evaporation helps cool the air
• if possible, move into a cooler room, especially for sleeping
• electric fans may provide some relief, if temperatures are below 35°C¥

The above messages are adapted from the World Health Organization’s Europe public health advice on preventing health effects of heat.

Longer-term:

• consider putting up external shading outside windows
• use pale, reflective external paints
• have your loft and cavity walls insulated – this keeps the heat in when it is cold and out when it is hot
• grow trees and leafy plants near windows to act as natural air‐conditioners 

Look out for others:

• keep an eye on isolated, elderly, ill or very young people and make sure they are able to keep cool
• ensure that babies, children or elderly people are not left alone in stationary cars
• check on elderly or sick neighbours, family or friends every day during a heatwave
• be alert and call a doctor or social services if someone is unwell or further help is
  needed

If you have a health problem:

• keep medicines below 25 °C or in the refrigerator (read the storage instructions on the packaging)
• seek medical advice if you are suffering from a chronic medical condition or taking multiple medication

If you or others feel unwell:

• try to get help if you feel dizzy, weak, anxious or have intense thirst and headache; move to a cool place as soon as possible and measure your body temperature
• drink some water or fruit juice to rehydrate
• rest immediately in a cool place if you have painful muscular spasms (particularly in
• the legs, arms or abdomen, in many cases after sustained exercise during very hot
  weather), and drink oral rehydration solutions containing electrolytes 
• medical attention is needed if heat cramps last more than one hour
• consult your doctor if you feel unusual symptoms or if symptoms persist