Stay cool during the heatwave

Further health warnings expected for much of the UK, as temperatures expected to soar once again.

With much of europe experiencing what could be record breaking temperatures this weekend, it's expected that the UK will once again heat up over this coming week. Temperatures have soared to mid-high 30s in much of europe, with this potentionally rising into the low-mid 40s over the weekend. Although temperatures will not rise that high in the UK, they will still increase the mid-high 20s and remain there for much of the week.

When it's hot, it's important to ensure that you are not exposed to the sun for long periods of time, do your best to keep cool, stay hydrated and check on older friends and family. Below we have listed some things you can do to help yourself and another and also signs and symptoms to look out for.

Stay cool at home

So how can you help keep your house cool? Keep your windows, curtains and blinds shut during the day to block and keep the suns heat out. Open your windows in the evenings to let in coolor, fresher air and let hotter air out. If you can, use fans to move the air around your home to keep you cooler.

Keep yourself cool

Try to stay indoors or out of the direct sunlight between the hours of 11am and 3pm. This is when the sun is at it's strongest and the potential for heat related illness is greater. Wear looser fitting clothing and lighter fabrics, such as linen or cotton. It can also be benefitial to wear lighter colours such as white, as dark colours like black absorb the heat.

Look out for others

The hot weather can put people at a higher risk of heat related illness, especially older people. It's important that you look out for older people in your community, perhaps you could visit neighbours or relatives to check that they're okay. You want to make sure that they are keeping cool, keeping hydrated and eating well. Offer to do small errands for them, such as popping to the shop, so they don't have to battle the soaring temperatures outside.

Dehyration

It's incredibly important to stay hydrated thoughout the day, especially when it's hot. Keep a bottle of water or squash with you wherever you go and keep sipping it throughout the day. Your mouth should never by dry and your wee should be a lighter more pale yellow colour. You should also try and eat a balanced diet to help your body replace the salt you lose when you sweat.

Dehydration can lead to general muscle cramps, tiredness or mild confusion. If you have any of these symptoms it is important to take on extra fluids to rehydrate. If your symptoms don't improve or worsen seek medical advice as soon as possible.

Heat exhaustion

The main symptoms of heat exhaustion include headaches, dizziess, nausea or vomiting, intense thirst, heavy sweating and a fast pulse.

If you experience any of these symptoms you must, if possible:

• find a cool place and losen any tight clothing
• drink plenty of fluids
• sponge yourself down with cool water or have a cool shower

Your symptoms should improve within 30 minutes or so. If your feeling better but still have further concerns contact your GP or NHS 111 for advice.

Heatstroke

Heatstroke can develop quickly if heat exhaustion is left untreated. It does not necessarily follow from heat exhaustion and can develop suddenly without warning.

The main symptoms of heatstroke include confusion, disorientation, seizures and loss of consciousness. Heatstroke is a life threatening condition. If you or someone else shows symptons:

• call 999 immediately or 112 if you're in the Europan Union
• if you have a pendant alarm, press the button to call for help
• while waiting for help, follow general heatstroke guidelines and do not give anyone who is unconcious fluids