Stay well in the heat
In this section
Stay well in the heat
What residents can do in preparation for hot weather to reduce its impact, who and what to look out for in terms of recognising signs of heat related illness, tips to prevent grass fires and promote safe swimming during the summer, key actions, advice and resources that will help you to stay safe in the hot weather.
Be aware of when hot weather is forecast
The best way we can prepare ourselves for periods of hot weather is knowing when it is forecast. You can do this by regularly checking the weather forecast – you can do this on mobile apps on your phone and by checking the news on the TV, radio, computer etc.
You can also access the Met Office website which gives a detailed, 5-day weather forecast for your area including any hot weather warnings which have been issued.
People at greatest risk from the effects of hot weather
Heat can affect anyone, but some people are at a greater risk of serious harm. These people include:
- Older people, especially those over 65 or those living on their own who are socially isolated or in a care home
- Babies and young children
- Pregnant women
- People living with serious mental health problems
- People on certain medications (for example, medications that control electrolyte balance, thermoregulation or cardiac function, including anticholinergics, vasoconstrictors, antihistamines, drugs that reduce renal function, diuretics, psychoactive drugs and antihypertensives)
- People living with a serious chronic condition, particularly breathing or heart problems, but also those with diabetes, renal insufficiency or Parkinson’s disease
- People who are unable to adapt their behaviour to keep cool, notably those with Alzheimer's, those who have certain disabilities, including those who are bed-bound
- People who already have a high temperature from an infection
- People who have alcohol and/or drug dependency issues
- People who are physically impaired and have issues with mobility
- People who are physically active and who undertake physical work/activity outdoors, like manual workers, athletes, joggers etc.
- People sleeping rough/homeless people (those who sleep in shelters as well as outdoors) due to higher rates of chronic disease, smoking, respiratory conditions, substance dependencies and mental illness. If you are concerned about someone sleeping rough, or sleeping rough yourself, please contact StreetLink on their website or call 0300 500 0914 who will be able to connect them with local support services.
Health impacts of hot weather
The main causes of illness and death during a heatwave are respiratory diseases (diseases which affect breathing) and cardiovascular diseases (diseases which affect the heart and blood vessels)
Additionally, there are specific heat-related illnesses including:
- Heat cramps: caused by dehydration and loss of electrolytes, including after exercise
- Heat rash: small, red, itchy papules all over the body
- Heat oedema: swelling, particularly in the ankles, due to dilation of blood vessels and retention of fluid
- Heat syncope: dizziness and fainting, due to dehydration and vasodilation, worsened by cardiovascular disease and certain medications
- Heat exhaustion: which occurs as a result of dehydration, with non-specific symptoms such as malaise, vomiting and circulatory collapse. It occurs when the core body temperature is between 37ºC and 40ºC. Left untreated, heat exhaustion may evolve into heatstroke
- Heatstroke: a more severe illness in which the body’s thermoregulation mechanism fails. Heatstroke is a medical emergency, with symptoms of confusion, disorientation, convulsions, unconsciousness and hot dry skin. It occurs when the core body temperature exceeds 40ºC for over 45 minutes and can result in cell death, organ failure, brain damage or death. Heat stroke can be either classical or exertional (heat stroke that results from strenuous exercise). Call 999 and seek medical attention if you or someone else has any signs of heatstroke.
What you can do to protect yourself and others against the effects of hot weather
- Stay out of the heat:Keep out of the sun between 11am and 3pm
- If you have to go out in the heat, walk in the shade, apply sunscreen of at least SPF 30 and 4 or 5 star ultraviolet A (UVA) protection and wear a hat and light scarf.
- Access cool spaces across the district
- Avoid extreme physical exertion. If you can’t avoid strenuous outdoor activity, keep it for cooler parts of the day such as early morning or evening
- Wear light, loose‑fitting cotton clothes
Cool yourself down:
- Move to a cooler place such as a room with air conditioning or somewhere in the shade
- Remove all unnecessary clothing like a jacket or socks
- Have plenty of cold drinks and avoid excess alcohol, caffeine and hot drinks
- Eat cold foods, particularly salads and fruit with a high-water content e.g. watermelon, strawberries, melon, peach, pineapple, apples, ice-lollies etc.
- Take a cool shower, bath or body wash
- Sprinkle water over the skin or clothing, or keep a damp cloth on the back of your neck
Keep your environment cool:
- Keeping your living space cool is especially important for infants, the elderly or those with chronic health conditions or who can’t look after themselves
- Place a thermometer in your main living room and bedroom to keep a check on the temperature
Keep windows that are exposed to the sun closed during the day, and open windows at night when the temperature has dropped - Close curtains that receive morning or afternoon sun, however, care should be taken with metal blinds and dark curtains, as these can absorb heat – consider replacing or putting reflective material in‑between them and the window space
- Turn off non‑essential lights and electrical equipment – they generate heat
- Keep indoor plants and bowls of water in the house as evaporation helps cool the air
- If possible, move into a cooler room, especially for sleeping
- Electric fans may provide some relief where temperatures are below 35°C.
Look out for others:
- Keep an eye on people who live alone, the elderly, ill or very young people and make sure they are able to keep cool
- Ensure that babies, children, elderly people and pets are not left alone in stationary cars
- Check on elderly or sick neighbours, family or friends every day during a heatwave
- Be alert and call a doctor or social services if someone is unwell or further help is needed
- Look out for children in prams or pushchairs in hot weather; keep them in the shade, remove excess clothing, ensure there is adequate air flow and check regularly to ensure they are not overheated
If you or others feel unwell:
- Try to get help if you feel dizzy, weak, anxious or have intense thirst and headache; move to a cool place as soon as possible and measure your body temperature
- Drink some 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
- Medical attention is needed if heat cramps last more than one hour
- Consult your doctor or 101 if you feel unusual symptoms or if symptoms persist
- Always call 999 in an emergency
Heatstroke can be very serious if not treated quickly. Put the person in the recovery position if they lose consciousness while you're waiting for help.
If a person has improved after 30 minutes of resting in a cool place and drinking plenty of water but you still have concerns about them, contact your GP or NHS 111 for advice.
Cool spaces
Cool spaces are areas where people can take respite on hot days. If you do happen to be outside on a hot day, cool spaces can provide a place for you to get out of the sun for a few hours. There are a number of cool spaces across the district. You can view where these are and the days and times that they are open using
Hot weather help for people sleeping rough
Most of us know how tough it can be for people sleeping rough during the winter, it's also true during the summer. With challenges finding drinking water and cool places. Without somewhere safe to store their stuff, people may wear extra layers or carry heavy bags putting them at risk of dehydration and, in some cases, heat stroke.
If you’ve seen or know of someone who may be sleeping rough contact StreetLink via their website or call 0300 500 0914 who will be able to connect them with local support services.Contact Streetlink
Refill Return
Anyone can download the free app to find local refill stations for their water bottels near them. Participating businesses simply sign up to the app and put a sticker in their window, alerting passers-by that they’re welcome to come on in and get a refill. Find out more
Risk of fire
Hot weather also increases the risk of fires. This is due to the sun drying out grass and various other things meaning it can catch alight more easily when exposed to an open flame. As people tend to flock to parks and open spaces during the hot. Please see advice on how to be wildfire aware.
Summer Water Safety
Drowning accidents are especially high in the summer months, in the last 5 years, 39% of all UK drownings occurred in June, July and August.
- View advice on keeping safe around water from Hertfordshire Fire Service
- The Royal Life Saving Society UK has put together guidance on how to stay safe when swimming You can download the Summer Water Swimming Safety Leaflet.
- Please remember swimming is not allowed at Rickmansworth Aquadrome
Additional resources
Listed here are a number of additional resources that may be helpful to you. The ‘Keep cool at home’ checklist can be used to identify ways to keep your home cool both in preparation for and in response to hot weather.
NHS guidance on how to cope in hot weather
NHS guidance of signs of heat exhaustion and heatstroke
NHS sunscreen and sun safety
Met Office: find a forecast
Met Office: get weather ready
UK Health Security Agency (UKHSA) ‘Beat the Heat’ guidance
UKHSA ‘Beat the Heat’ poster
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