Beat the heat: Tips for keeping safe in the summer

Enjoying the sunshine can feel like a welcome change after cooler weather. However, as temperatures rise, this can put extra strain on your body as it tries to keep your internal core cool. 

Extreme or prolonged heat can lead to dehydration, heat exhaustion, and in severe cases, heatstroke. Unfortunately, these conditions can develop quickly, especially during a heatwave.

Knowing how to manage the heat and stay safe isn’t just about comfort; it’s about protecting your health. 

In this article, we’ll explain how hot weather affects your body, who is most at risk, and share practical summer safety tips so you can stay cool, comfortable, and well. 

Effects of hot weather on the body

Your body is designed to regulate its temperature. When you get too hot, you sweat, and your blood vessels widen to release heat. 

However, in prolonged or extreme temperatures, your body’s heat regulation system can struggle to keep up. 

If your body gets too hot and loses too much fluid, you may develop heat exhaustion or heatstroke.

Heat exhaustion is not usually serious if treated quickly and correctly. However, it can develop into heatstroke if left unmanaged. This can cause serious health complications and may even be life-threatening.

What are the signs of heat exhaustion?

If you’re spending time in the heat, look out for these early warning signs of heat exhaustion:

• Headaches
• Dizziness or lightheadedness
• Feeling weak or tired
• Nausea or vomiting
• Excessive sweating
• Pale, clammy skin

If you notice these symptoms, it’s important to cool down quickly and rehydrate.

What are the signs of heat stroke?

Symptoms include:

• Confusion or disorientation
• A high body temperature
• Hot, dry skin with no sweat
• Rapid breathing or pulse

What to do if you are experiencing heat stroke

Heatstroke is a medical emergency and requires urgent attention. 

If you suspect you may have heatstroke:

• Call emergency services immediately
• Move yourself or the person suffering from heat stroke to a cool place
• Remove any excess clothing, such as jackets, socks, etc.
• Use cool water or cloths to lower their temperature

Knowing how to avoid heat stroke and prevent heat exhaustion is key when temperatures climb up high. 

Who is at risk during the heat?

The impacts of hot weather can affect anyone, but some people are more vulnerable than others.

You may need to take extra care if you are:

• Over 65
• Pregnant
• Living with a chronic condition (such as heart or lung disease)
• Taking certain medications
• Caring for a baby or a young child
• Working outdoors or doing physical activity

It is important to check on vulnerable individuals during heatwaves. Older adults and babies are particularly at risk because their bodies are less able to regulate temperature efficiently.

Understanding how hot is too hot for your body and recognising when to take action can help prevent serious illness.

How to stay cool in hot weather

There are simple steps you can take throughout your day to stay comfortable and safe in warm weather. 

To stay cool in the heat, try to:

• Drink plenty of water, even if you don’t feel thirsty
• Avoid alcohol and caffeine, as these can dehydrate you
• Stay out of the sun during peak hours, between 11am and 3pm
• Wear light, loose-fitting clothing
• Use sunscreen to protect your skin from high UV levels

If you start to feel too warm:

• Take a cool (not cold) shower
• Apply a damp cloth to your neck or wrists
• Sip cold drinks regularly
• Move to a shaded area or air-conditioned space

Knowing how to cool down in the heat quickly can help prevent symptoms from worsening. 

How to keep cool at home

When staying at home, it can be a struggle to keep rooms cool during the heat. 

To help keep temperatures down, you can:

• Close curtains or blinds during the day
• Open windows when temperatures drop and close windows as the temperature starts to rise to trap the cooler air and stop warm air entering the house
• Use fans to circulate air
• Avoid using ovens or appliances that generate heat
• Turn off any appliances on standby 

These small changes can make a big difference in how to keep cool in the heat, especially during a heatwave. 

What can I do to help reduce heat exposure during a heatwave?

During a heatwave, planning ahead of the heat can help you stay safe. Some tips that we recommend you try to help reduce your risk of heat exhaustion and heat stroke include:

Planning your day

Try to adjust your schedule to avoid strenuous, physical activity during the hottest parts of the day. Also, try to organise any outdoor tasks for early morning or evening when it is cooler.

Hydration and diet

Having the right diet and levels of hydration during a heatwave is essential. Eat light meals and try to include foods with high water content, such as fruit and vegetables.

Keep drinking water throughout the day and make sure to carry water with you when you’re out of the house.

Keeping safe in the sun

If you are exposed to the sun, wear protective accessories such as a wide brimmed hat and sunglasses to help protect yourself from harmful UV.

Seek shade whenever possible. Carry an umbrella with you to guarantee that you have shade on the move to help shield you from the sun.

Before leaving the house, ensure you apply sunscreen and reapply it regularly throughout the day to stay protected.

Frequently asked questions 

What is the ‘11am rule’ in the UK heatwave?

The ‘11am rule’ refers to avoiding direct sunlight between 11am and 3pm, when UV rays and temperatures are at their highest.

During this time, your risk of sunburn, dehydration, and overheating increases. Staying indoors or in shaded areas can help you stay safe in hot weather.

How can I keep indoor temperatures lower without air conditioning?

If you don’t have air conditioning, you can still keep your home cooler by:

• Closing curtains and blinds during the day
• Opening windows when the air outside is cooler
• Using fans to improve ventilation
• Limiting the use of heat-generating appliances

These strategies can help you cope with hot weather more comfortably indoors. 

Does hot weather make you lose or gain weight?

Hot weather can temporarily affect your weight, mostly due to changes in your hydration levels rather than a loss of body fat. 

You lose water weight through sweating, but this is quickly regained once you rehydrate. During the heat, focusing on staying hydrated is far more essential than worrying about your weight.

Staying safe in the heat

Hot weather can be enjoyable, but it’s important to take your health during the heat seriously. Understanding how your body can react to heat and learning about precautions you can take can reduce your risk of heat-related issues.

Planning ahead and knowing how to stay cool in the summer means you can enjoy the warmer months while keeping yourself and those around you safe. 

Clinical sources and further reading

1. Heatwave: how to cope in hot weather, NHS UK
2. Beat the heat: staying safe in hot weather, UK Health Security Agency
3. Top tips for keeping cool in hot weather, British Red Cross
4. Heatwaves in the UK: how to cope with extreme heat, British Red Cross
5. Summer safety tips, Child Accident Prevention Trust