The Heat is On – Advice for Staying Well and Out of the Hospital

We all look forward to summer and warm sunny days. With a heatwave forecast, here’s our advice for staying well and out of the hospital.

Keep hydrated. Drink plenty of fluids and avoid too much alcohol. Water is the best option but tea, coffee and sugar free soft drinks are good as well. Limit fruit juice, smoothies and fizzy drinks to a total of 150ml a day. They’re often high in sugar.

Shut windows and pull blinds and curtains when it’s hotter outside. If you’re affected by heat, avoid the sun and don’t go out between 11:00 and 15:00, when it’s the hottest part of the day. If you’ve got a cooler room in the house, base yourself there.

Follow alerts on the TV, radio and social media to keep up to date with the latest news, advice and information. There is also lots of information online by visiting

Plan ahead and make sure you have enough supplies, such as food, water and medicines. Store your medication below 25 degrees celsius or check the instructions. Make sure you take your medication as you would normally.

Check on friends, family and neighbours who may be most vulnerable in the heat. This is older people (over 75 especially), pregnant women, babies and young children, anyone with a long-term health condition (including dementia, heart problems and breathing difficulties) or mobility issues, people with mental health problems or who use drugs and alcohol to excess. All of these people can be affected by the heat.

If you’re worried that someone is suffering from heat related illness, follow the advice on the NHS website by visiting, call NHS 111 or in a real emergency, call 999.

If you have to go out, remember to wear sunscreen (SPF15 as a minimum), a hat and light coloured, loose comfortable clothing. Carry water with you for walking and travelling by car and public transport. Protect your eyes with sunglasses.

The sea, rivers and lakes are tempting in hot weather. Swimming can be fun, nevertheless, it can be dangerous so look for warning signs, never swim after drinking alcohol and never enter fast flowing water. Always supervise children and young people.

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