Beat the Heat: A  Practical Guide to Staying Safe This Summer

Summer in the UK has always been a bit hit or miss. We’re still having mixed weather (I was bemoaning grey days last week) but the data shows that temperatures are definitely rising – this relentless heat and humidity is a big challenge for our bodies and our healthcare system.

The good news is that most heat-related illness is entirely preventable. Here is what I tell my own patients.

Stay Hydrated Before You Feel Thirsty

By the time thirst kicks in, you are already mildly dehydrated. A ballpark figure to aim for is 1.5-2 litres of water throughout the day, but this might need to be increased if you are active or outdoors. A reasonable way of judging this is your urine output and colour – you should be peeing light / straw coloured urine every few hours.

If you’re exercising, then electrolyte replacement is worth considering too. Avoid relying on alcohol, or sugary drinks to keep your fluid levels up as these can actually contribute to dehydration. Caffeine is probably fine but hot drinks are not ideal! Iced coffee, anyone?

Keep a glass of water on your desk. Carry a bottle when you leave the house; even better…a bottle of frozen water will slowly defrost and you’ll have lovely cold water to drink over several hours.

It sounds obvious, but in the rush of a normal day, people simply forget.

Keep Your Home Cool

Your home can become a heat trap during a heatwave if you are not careful. A few practical steps make a real difference:

• Close curtains and blinds on south and west-facing windows during the day to block direct sunlight.
• Open windows at night when the outside temperature drops – this is when you can genuinely cool the building down.
• Use fans wisely – a fan does not cool the air, but it helps sweat evaporate from your skin, which is how your body sheds heat. Place a bowl of ice in front of one for extra effect.
• Avoid cooking with the oven during the hottest part of the day if you can help it.
• Identify the coolest room in your home and spend more time there.

Time Your Activities Carefully

The hottest part of the day is typically between 11am and 3pm. If you are going for a walk, doing gardening, or exercising outdoors, try to do it before 10am or after 4pm. This single change can significantly reduce your risk of heat exhaustion.

If you work outdoors, talk to your employer about adjusting start times or taking additional breaks in the shade during peak heat.

Dress for the Temperature

Loose, light-coloured, breathable clothing helps your body regulate its temperature. Cotton or linen are best; synthetics tend to wick away sweat which actually prevents you cooling down.  Wear a wide-brimmed hat outdoors (or consider a light coloured parasol) and apply a broad-spectrum SPF 30 or higher sunscreen, reapplying every two hours and after swimming or sweating.

Cool your Body in the Heat

Fans can help you feel cooler – the air flow helps sweat evaporate. New evidence suggests, however, that when temperatures rise really high, above 35C, fans may stop working and even make it harder for the body to cool itself. If the weather is very humid there may still be a benefit though.

Cool (not cold) showers can help too. If the water is too cold it can paradoxically worsen the natural cooling mechanism of the body but lukewarm showers can certainly make you feel better.

Going barefoot – unless you’re diabetic, when that isn’t recommended – on cold floors (not hot pavements) can help you get rid of excess heat.

Check on Those Around You

Those who are most likely to struggle in heatwave – older people, young children, and those with chronic health conditions – are the least likely to ask for help. If you have a neighbour, relative, or friend who lives alone and is older or unwell, check in on them during hot weather. A phone call or a knock on the door could genuinely save a life.

During the 2022 UK heatwave, there were 3000 excess deaths (more than would be expected for the time of year) and the majority occurred in people over 65.

Know When to Cool Down Fast

If you or someone around you feels dizzy, unusually tired, has stopped sweating despite the heat, or develops a rapid heartbeat, take it seriously. Move to a cool place, drink cool water, and apply cool (not ice cold) water to the skin.

If someone is confused, loses consciousness, or has a very high temperature and hot, dry skin, this is a medical emergency so call 999.

A Note on Medications

Some common medications can increase your sensitivity to heat—for example by causing dehydration, lowering blood pressure, or making it harder for your body to cool itself.

Examples include blood pressure medicines, diuretics, antipsychotics, and antihistamines.

If you take regular medication and are unsure whether it affects your heat tolerance, it may be worth a quick conversation with your GP or pharmacist. In the case of blood pressure medication, it’s worth measuring your blood pressure more regularly during very hot weather – if it’s dipping unusually low that’s definitely a reason to seek medical advice.

Isn’t it peak Britishness to complain about hot weather?

Heat is not just an inconvenience. It is a genuine health risk, and one that is growing year on year in the UK. But with a little preparation and awareness, most of us can get through even a serious heatwave safely.

For a deeper look at what extreme heat actually does to the body, read my companion post: When Heat Becomes a Medical Emergency: What is Heat Illness?

Helpful links:

• NHS – Heat exhaustion and heatstroke

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