Friday/Saturday heatwave. How to protect yourself.
London 60% With a hot wind flow from the continent on Friday and Saturday there is a significant risk of temperatures exceeding thresholds.Dehydration and overheatingExtreme heat and dry conditions can cause you to dehydrate and your body to overheat.It’s important to eat a balanced diet to help your body replace any salt you lose by sweating. Aim to drink 6 – 8 glasses of liquid a day, and more if it’s hot.You may also need to be careful if you’re taking some types of medication that affect water retention. Speak to your GP if you’re concerned.Watch out for certain signs – particularly for muscle cramps in your arms, legs or stomach, mild confusion, weakness or sleep problems. If you have any of these, rest in a cool place and drink plenty of fluids. Seek medical advice if your symptoms persist or worsen. Heat exhaustion and heatstrokeHeat exhaustionThe symptoms of heat exhaustion include headaches, dizziness, nausea or vomiting, pale skin, heavy sweating and a raised temperature.If you have any of these symptoms you must, if at all possible: find a cool place and loosen tight clothes drink plenty of water or fruit juice sponge yourself with cool water or have a cool shower.If you’re having difficulties or if your symptoms persist, call your GP or NHS 111 for advice.HeatstrokeHeatstroke can develop if heat exhaustion is left untreated – it can also develop suddenly and without warning.The symptoms of heatstroke include hot and red skin, headaches, nausea, intense thirst, a high temperature, confusion, aggression and loss of consciousness.Heatstroke is a life-threatening condition. If you or someone else shows symptoms: call 999 immediately, or 112 if you are in the European Union (you can call 112 from a mobile for free) if you have a community alarm, press the button on your pendant to call for help while waiting for the ambulance, follow the advice given for heat exhaustion but do not try to give fluids to anyone who is unconscious 10 tips for staying cool Don’t spend long periods sitting or working outside during the hottest time of the day: late morning to mid-afternoon If you’re travelling by car or public transport always take a bottle of water Avoid strenuous activity, and limit activities like housework and gardening to the early morning or evening when it’s cooler When inside, try to stay in the coolest parts of your home. Keep curtains and blinds closed in rooms that catch the sun Keep windows shut while it’s cooler inside than out and open them when it gets hotter inside. If it’s safe, you could leave a window open at night when it’s cooler Wear loose, lightweight, light-coloured, cotton clothing. Take cool baths or showers Splash your face with cool (not very cold) water, or place a damp cloth on the back of your neck to help you cool off Drink lots of fluid – even if you aren’t thirsty Eat normally – even if you aren’t hungry, you need a normal diet to replace salt losses from sweating. In addition, try to have more cold foods, particularly salads and fruit, as these contain a lot of water What else can you do? If you live alone, consider asking a relative or friend to visit or phone to check that you’re not having difficulties If you know a neighbour who lives alone, check regularly that they are OK If a heatwave is on its way or the weather is hot for several days, listen to local radio so you know the latest advice for your area. Check weather reports and temperature warnings on TV and radio, and through The MET Office If you have breathing problems or a heart condition, your symptoms might get worse when it’s very hot. Contact your GP for advice
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