What you should do now
During a heat health alert, take these simple steps to stay safe.
Stay hydrated
- Drink water regularly, even if you do not feel thirsty. Do not wait until you are thirsty to drink – by then, you may already be dehydrated. Carry water with you if you are going out.
- Limit tea, coffee and alcohol. Alcohol speeds up dehydration; it causes the body to lose more fluid than you are taking in, even if you are drinking plenty. Drinking in the heat without balancing this with water increases the risk of heat exhaustion and heatstroke significantly.
Stay cool outside
- Stay in the shade, especially from 11am to 3pm when temperatures are at their highest. If you do need to go outside, cover up, wear a hat and apply sunscreen regularly.
- Avoid strenuous activity during the hottest part of the day. Plan activities for cooler times like early morning or evening.
- Wear light, loose-fitting clothing.
- Use sunscreen and wear a hat.
Keep your home cool
- Opening windows can make things worse during the hottest part of the day. The key is timing. Open windows early in the morning before temperatures rise, and again in the evening once the air outside has cooled below the temperature indoors. Keep windows and doors closed while it is hotter outside than in. Letting hot air in will raise the indoor temperature rather than cool things down.
- Close curtains and blinds on sun-facing windows to block radiant heat but make sure this does not completely cut off airflow.
- Turn off lights and electrical items you are not using.
Find more on how to stay safe in hot weather, including how to keep your home cool here: GOV.UK Beat the Heat: Hot weather advice
Who is most at risk
While heat can harm everyone during a heat alert, the following groups may become unwell more quickly, may show different symptoms, or may need more support to stay safe.
People aged 65 and over
Watch out for: confusion, unusual tiredness, dizziness, or very dark urine – all of which can be signs of dehydration or heat exhaustion in older adults. These symptoms can be subtle and easy to miss.
If you are caring for or checking in on an older person: make sure they have access to cold water, help them keep their home cool, and ensure they know they can phone NHS 111 if they are worried.
Babies and young children
Watch out for: dry nappies or very dark urine (a sign of dehydration in young babies), irritability that seems out of character, flushed skin, rapid breathing, or unusual drowsiness.
The Lullaby Trust has specific hot weather guidance for babies. Visit Hot weather | The Lullaby Trust for advice on safe sleep in hot weather.
Keep babies and children out of direct sun entirely, dress them in lightweight loose clothing, and offer regular feeds or drinks. Never leave a child alone in a car – even for a few minutes as temperatures inside a stationary vehicle can rise to dangerous levels within minutes.
If your child seems unwell and you are worried, contact NHS 111 or your GP. If they lose consciousness or have a fit, phone 999 immediately.
To keep them hydrated, offer babies extra feeds of their usual breast or bottle feed, Babies under six months do not need water as it may dilute the nutrients in their feeds, however, if your baby has formula, you can offer sips of cooled boiled water in addition to their usual feeds. Babies over six months can also be offered sips of cool water with meals. Visit Keeping your baby safe in the sun – NHS for useful information.
Babies and young children may also be fussier and more unsettled in the heat, which can be distressing for parents and carers. If your baby is crying more than usual, remember this is their only way of telling you they are uncomfortable. Check they are not too hot and try to keep then in the coolest room possible. If you are finding it hard to cope, support is available. ICON (Infant Crying, you can cope) offers help for parents and carers when crying feels overwhelming, visit Home – ICON: Babies cry, you can cope.
For personalised advice from a health visitor, text ChatHealth (0 to 5 years) on 07480 635514. For school-age children up to 19, text 07480 635515 to reach the school nursing team. Both are confidential text services available to parents and carers.
Pregnancy
Watch out for: dizziness, swelling that worsens in heat, reduced baby movements, or feeling faint. These symptoms should not be ignored.
Stay in cool spaces as much as possible, drink water regularly throughout the day, and rest with your feet slightly elevated if you are experiencing swelling. If you have any concerns, contact your midwife or maternity unit. Do not wait to see if it improves on its own.
People with long-term health conditions
Watch out for: worsening of existing symptoms, increased breathlessness, chest pain, confusion, or feeling significantly more unwell than usual. If your symptoms feel different or are getting worse, seek medical advice sooner rather than later.
Make sure you have enough medication at home, so you do not need to travel during the hottest hours. If you are unsure whether your medication might be affected by the heat or interact with dehydration, speak to a pharmacist – many can advise by phone.
Look out for others
Check on people who may struggle in hot weather, including:
- older neighbours or relatives
- people with health conditions
- people who live alone or cannot care for themselves
- people who work outdoors or do physical work
Make sure they have enough food, water, and a way to keep cool.
If someone is struggling to keep their home cool during hot weather, help them find a cooler place to spend time. Libraries, leisure centres, supermarkets, community venues and places of worship can often provide a cooler environment. Check local community websites or social media pages for information about cool spaces available in your area.
Be kind
Check in on your neighbours, friends, and family – particularly anyone who lives alone, is elderly, or has a long-term health condition. A knock on the door or a quick phone call could make a real difference.
It is also worth knowing that heat genuinely affects how we feel and how we treat each other.
Research shows that extreme heat makes people less able to regulate their emotions, with irritability, overwhelm and even anger being common responses. It is also associated with increases in aggression and disrupted sleep, which compounds things further. In short, if you or someone around you seems more short-tempered or anxious than usual right now, that is not just them – it is the heat. Being aware of that can help us all extend a little more patience to ourselves and the people around us.
Tips to keep cool
- Cool water on your skin helps the body lose heat. A damp cloth on the back of the neck, wrists, or armpits is particularly effective as these are pulse points where blood vessels sit close to the surface. Spraying or sponging cool (not ice cold) water on exposed skin works well too.
- Cold packs wrapped in a cloth and placed under the armpits or on the neck can also help – you can improvise with a bag of frozen peas in a tea towel.
- Remove unnecessary clothing where you can. Loose, light-coloured, breathable fabrics are much better than synthetic materials which trap heat.
- If you have a fan, it can help move air around, but at temperatures above 35°C fans become less effective and can worsen dehydration. Do not point a fan directly at yourself and make sure you are drinking water regularly alongside using it.
- Eat cold, water-rich foods like ice lollies, salad, and fruit – these contribute to hydration as well as helping you feel cooler.
- If your home is too hot, find somewhere with air conditioning or shade – libraries, shopping centres and community buildings can all be good options, if they themselves are keeping their buildings cool properly.