23 July 2019

A mini-heatwave is underway with soaring temperatures and high levels of humidity. 

While it's good to see the sun and feel the warmth, we all need to take steps to ensure we avoid dehydration, sunburn or sunstroke - and make sure children, older people and any vulnerable people in our circle are protected from the effects of the heat.



Here are our top tips if you are out and about:

  • Ensure you drink plenty of cool fluids - a glass of fluid every hour
  • Increase your fluid intake regardless of your activity level - a glass of fluid every hour
  • Don't wait until you are thirsty to have fluids
  • Avoid sugary drinks and caffeine these actually cause you to lose more body fluid. Also avoid very cold drinks because they can cause stomach cramps
  • Apply Sunscreen - factor 30 or above to any exposed skin
  • Keep a water container with you and keep it topped up
  • Wear clothing to cover your shoulders, chest and neck - areas likely to burn 
  • Apply Sunscreen - factor 30 or above to any exposed skin
  • Loose fitting light coloured clothes will reflect the sun and allow air to circulate to keep your skin cool and apply Sunscreen - factor 30 or above.
  • Don't forget to apply sunscreen to exposed areas on your head, tips of ears, face, back of your neck
  • We can't say it often enough - apply Sunscreen - factor 30 or above to any exposed skin


Stay cool indoors

  • If you do not have air conditioning or a fan, keep curtains closed during the day
  • Taking a cool shower, bath or applying a cold water soaked towel to your neck and wrists can cool you down
  • Air conditioning only works with windows closed.
  • Have a drink by your side and replenish every hour
  • Take your duvet out of the cover and just sleep under the cover.
  • Keep a drink by your bed and have a drink if you wake up



  • If you are walking, allow more time to get to your destination. Walk a bit slower to conserve your energy and allow for the effect the heat will have on your temperature. Slurp from a water bottle as you go!
  • If you have air-conditioning in your car, open the windows to let the hot air out before switching it on
  • Keep some cool drinks in the boot of the car. If you get stuck in a traffic jam, your emergency stash will save the day!
  • Take a water container when using public transport
  • If you or a fellow passenger becomes unwell on the tube, train or bus, get off at the next station/stop. Ask to sit down if you are standing. Find somewhere to sit and cool down.  Don't pull the emergency cord in between stations
  • Wear sunscreen even when you are driving. Those UV rays get everywhere