Parts of the UK are bracing for the warmest weekend of the year so far, with temperatures soaring above 30 degrees in the coming days.
It signals what some meteorologists expect will be a sweltering month across many parts of the UK, including the capital, which may face heatwave temperatures until late July.
While the warm weather is usually a welcome relief for Brits who spend most of the year under an umbrella, not being used to the heat also comes with challenges.
The UK Health Security Agency (UKHSA) has issued a yellow heat warning for London as well as other parts of the south of England, warning that there is a higher risk of death among elderly people and higher risks of overheating among vulnerable people.
The thing is, UK infrastructure isn’t cut out for withstanding the heat. From London Underground trains that don’t have air conditioning to poorly ventilated buildings designed to actually keep the heat in, it can be challenging to stay cool in the UK.
While plenty of people will be dusting off their summer swimwear and reaching for the barbecue in the coming days, knowing the health risks associated with heat is essential. We’ll likely need to consider these things more and more in the future as global warming contributes to warmer summers.
It’s not just vulnerable and elderly people that can suffer from heat-related illnesses either, so being alert to the symptoms can help save someone’s life — including your own.
Here’s how you can help manage extreme heat.
How to regulate body temperature during a heatwave
Extreme hot weather poses the risk of conditions such as heatstroke, dehydration and heat exhaustion, which can sometimes be fatal. Each year, the UK Health Security Agency (UKHSA) sees excess deaths during periods of extreme hot weather.
Make sure you are drinking plenty of fluids and try to avoid the sun (and physical exertion outdoors) between 11am and 3pm, when the sun is strongest. The UKHSA advises people to walk in the shade, apply sunscreen regularly, wear a wide-brimmed hat in the heat, and make sure fridges and freezers are working properly.
While these things may be obvious, there are also some things that you might not be aware of.
According to scientists at the University of Reading, bathing in freezing cold water can actually be dangerous as it can trigger a “gasp” response that your body isn’t used to. The same applies to jumping into a cold body of water on a hot day, for which people are advised to exercise caution.
Having a lukewarm shower and drinking water that isn’t necessarily ice cold is advised, as your body can regulate itself better when it’s not dealing with such extremes.
In the heat, it’s also important to be mindful of what your body needs and how to maintain energy levels. Being gentler to your body, moving at a slower pace and doing strenuous tasks before the heat can stop you from burning out.
Investing in rehydration salts, usually available from any local pharmacy or drugstore, can make a big difference throughout the day and is vital in reducing the risks of dehydration and other heat-related ailments.
How to sleep during a heatwave
Getting to sleep during a heatwave can seem like an impossible task, particularly when you don’t have access to air conditioning, but there are steps you can take to get a good night’s sleep.
Julie Gooderick, an “extreme environments” expert at the University of Brighton, says it is key to set your environment before sleeping.
The ideal room temperature for sleeping is around 18-21C, she says, and to avoid your bedroom becoming too hot she advises using fans, opening windows at night, and keeping curtains closed during the day. She also advises using a thin sheet instead of your regular duvet, avoiding napping during the day, and cooling your body down as much as possible – this can be done using cooling pads and a cold shower.
The British Red Cross also advises that people avoid alcohol and caffeine, keep electrical items off at night and try to sleep on the lowest floor in your house (because heat tends to rise).
If you don’t have access to a fan, a handy hack involves drenching a few towels in freezing water and hanging them up in ventilated areas to try and help slightly cool the surrounding air.
What to eat and drink during a heatwave
According to Women’s Health, there are certain foods that can be especially beneficial when consumed during a heatwave.
This includes hydrating foods with high water content, like watermelon and cucumbers, herbs such as coriander that help with digestion, and lemon balm and fennel that can also ‘combat heat stress’.
While it might be tempting to enjoy an alcoholic beverage in the sunshine in true British summer style, this increases the risk of dehydration. If you are drinking alcohol, try to offset this risk by also drinking water during the day.
Should I exercise in the heatwave?
It’s generally advised that people avoid extreme physical activity during the hottest parts of the day, but there are ways to exercise safely during the heatwave.
Waking up early before the heat kicks in can help you check off all the essential tasks before things get hot, such as exercise.
Many Londoners will also head to one of the capital’s lidos or open-air swimming ponds in the coming months, but remember that these facilities will be pretty busy during the summer.
“People will want to cool down but don’t dive into open water as it’s colder than it looks,” the London Fire Brigade warns.
“There is the risk of cold water shock, which can cause your body to go into shock no matter how fit you are.”
Who is most vulnerable in the heat, and how should I look out for them?
Some people are more vulnerable than others in the heat, particularly those who are aged 75 or older, people with serious health conditions, and those who are unable to keep themselves cool.
Ensure you check in on those who live alone, and be aware of the symptoms of heat exhaustion – these can include dizziness and confusion, a headache and a high temperature.
If you notice someone is experiencing the symptoms of heat exhaustion, they need to be cooled down – make sure they are drinking enough water, lie them down and move them to a cold place if possible. If symptoms persist or they are in a vulnerable category, you may need to seek medical advice.
How should I keep my baby cool in the hot weather?
Regularly apply sunscreen with a protection factor (SPF) of at least 30, and keep your baby’s face cool with a wide-brimmed sun hat to avoid dehydration.
Babies less than six months old should be kept out of direct sunlight, the NHS says, and older babies should also be kept out of the sun as much as possible.
Sleep consultant and CEO of Just Chill Mama, Rosey Davidson, advises putting bottles of frozen water in front of a fan to achieve “a mini air con solution” to help babies sleep when it is hot outside.
“You can also hang a wet towel over a chair – pre-freezing this in your freezer helps – the evaporating water cools the air,” she adds. “If it is very hot in your baby’s room they can just sleep in a vest or nappy.”
How can I keep my pets cool?
Not just babies struggle with the heat – pets are also at risk in extreme temperatures.
The Department for Environment, Food and Rural Affairs (Defra) advises dog owners to walk their pets in the morning or evening when it is cooler, and to ensure they have enough shade and water.
You can also keep them cool with pet-friendly frozen treats, and pet-safe sun cream is also available.
Never leave pets alone in parked cars, and make sure you are aware of the key signs of heatstroke – symptoms in dogs and cats can include panting, diarrhoea and restlessness.
