Stay out of the direct heat
- Keep out of the sun between 11:00 am and 3:00 pm.
- If you go out in the heat, walk in the shade.
- Apply sunscreen with a minimum SPF of 30 and reapply frequently, even if sitting behind glass
- Avoid extreme physical exertion.
- Wear a hat and light scarf, light, loose-fitting cotton clothes.
Cool yourself down
- Drink plenty of cold drinks. Avoid 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 your skin or clothing, or keep a damp cloth on the back of your neck
Keeping your living space cool
- Keep a thermometer in main living room and bedrooms
- Close sun-exposed windows and curtains during daytime, open at night
- Turn off non-essential lights and electrical equipment – they generate heat.
- Keep indoor plants and bowls of water around the house, evaporation cools the air
- If possible, move into a cooler room, especially for sleeping
- Electric fans help if temperatures are below 35°C
Look out for others & those with health problems
- Keep medicines below 25°C or in refrigerator as per storage instructions
- Be alert, call a doctor if someone feels unwell in the heat
- Check (by phone) isolated, elderly, ill people are able to keep cool,
- Do not leave babies, children or elderly people alone in stationary cars
- Check (by phone) on elderly or sick neighbours, family or friends every day during a heatwave
- Seek medical advice for those with a chronic medical condition or taking multiple medications
- Certain medicines can have side effects in the heat/sun e.g. skin burns easily.
- Consider putting up external shading outside windows
- Use pale, reflective external paints
- Have your loft and cavity walls insulated –keeps the heat in when cold & out when hot
- Grow trees/leafy plants near windows to act as natural air-conditioners
If you or others feel unwell
- If you feel dizzy, weak, anxious, have intense thirst and headache; move to a cool place asap get help, take your temperature.
- Drink 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.
- Ring NHS 111 if you feel unusual symptoms or if symptoms persist
- Medical attention is needed if heat cramps last more than one hour.
Source: Brighton & Hove City Council