Looking after yourself in a heatwave

Top tips for staying cool in a heatwave

Check on older neighbours or relatives who live alone and are living with health issues – Especially if they are at higher risk of becoming unwell in extreme temperatures.

Stay inside during the hottest time of the day, 11am to 3pm – If you do go out, use sunscreen of factor 30 or above, wear a hat and keep in the shade when possible.

When inside, try to keep your home cool – Keep curtains and blinds closed in rooms that catch the sun, and shut windows during the day to keep hot air out and cooler air in. Open windows in the evening when the temperature has gone down. Identify the coolest room in the house so you know where to go to keep cool.

Have cool baths or showers, or splash yourself with cool water throughout the day – Sprinkling clothes with water regularly, splashing cool water on your face and a damp cloth on the back of the neck helps keep your temperature regulated.

Change the timings of activities – If you have a walk that you like to take, make sure you do this at a different time of the day such as in the early morning or evening, when it’s cooler. Also limit or avoid activities like housework and gardening when it’s particularly hot.

Stay hydrated – Drink lots of water throughout the day, even if you aren’t thirsty. Limit alcoholic drinks as these can increase the risk of dehydration.

Eat normally but try to have more cold foods – Particularly salads and fruits as they contain a lot of water.

Choose the right clothes – It may sound obvious, but light-coloured, loose cotton clothing can help you stay cool in the heat. Dark colours absorb the light and can make you feel even warmer.

Check for weather forecasts and temperature warnings – On TV, radio, and online at www.metoffice.gov.uk

Know the symptoms of heat exhaustion and heatstroke – And what to do if you or someone else has them.