07 September 2023 , 13:00
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Brits could see temperatures rise even further this week with the sunny weather likely to peak on Saturday - as the mercury hits a scorching 33C in some parts of the country.
The UK Health Security Agency has issued an Amber heat alert - covering the whole of England aside from the North East - which runs until 9pm on Sunday.
This balmy weather is being driven by tropical storms pushing a high pressure system over the UK, says the Met Office. As such, air conditioning experts at BOXT have given their top tips on staying cool and keeping safe.
Founder Andy Kerr says: “Hot weather often means days out and socialising for Brits, but it is important to stay safe. Over the past years, ONS data has shown a rise in people who have been seriously affected by heatwaves, with mortality rates rising.
“While hot weather can be enjoyable, it is important to keep safety in mind throughout any activities. For this reason, we have given our top tips on how to stay safe in a heatwave.”
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Plan your days
It is best to avoid going out during the hottest hours of the day. But if you cannot avoid leaving the house, it is important to wear a hat or cover your head, apply sunscreen and take regular breaks in a shady area to avoid getting heat exhaustion or heat stroke.
Limit physical activity to cooler times of the day
While the sunny weather may seem like an invitation to go on walks and runs, exercise can lead to dehydration. As your body is already hot, any sweating you may experience during exercise is exacerbated. Your body temperature is also likely to rise to a much higher temperature, meaning it is hard to cool down. If you do decide to work out or play sports in the heat, it is important to drink plenty of water and take more breaks than usual to ensure you are not putting any extra stress on your body.
We all love the sunshine, but too much of it can pose a major risk to our health. (Getty Images)Keep your home cool
The ideal room temperature is between 16-18 degrees. When temperatures outside the home are higher than this, keeping your home cool can be difficult. Creating a cross breeze, setting ceiling fans to anticlockwise and dotting ice packs around rooms in the house can be effective in bringing temperatures down. If your home is continuously warm, it may be worth considering investing in an air conditioning unit which circulates cold air throughout the home.
Block out sunlight and heat
It is much easier to prevent a room from getting hot by blocking direct sunlight. Shutting blinds and curtains during the day can keep a room cool. It’s also wise to open all internal doors if you’re trying to cool a room down as this will maximise airflow through the house. It is counter-intuitive to use appliances that generate heat in a room you are trying to cool, so keep this in mind before deciding to use ovens, hair dryers or other electrical appliances.
Stick to cool foods and avoid consuming alcohol
It is better to eat light, well-balanced regular meals during heatwaves. Food with high water content such as strawberries, cucumber, celery and lettuce will also help to keep you hydrated and cool. It is also recommended to avoid alcohol during the hot weather, as it can cause dehydration. If you do continue to drink alcohol, make sure to drink water at the same time and try to drink in moderation.
Watch out for signs of heat-related illness
Look out for any signs of heat exhaustion. The signs can include tiredness, dizziness, headaches, being sick or a high temperature. It is important to take fluids and be cooled down if signs of heat exhaustion become present.
Heatstroke symptoms
Before heatstroke happens we can experience what’s known as ‘heat exhaustion’, which is less serious and usually gets better if the person simply cools down. But this can lead to heatstroke, which is an emergency that requires medical attention.
The NHS says signs of heat exhaustion include:
Dizziness and confusion
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Headache
Loss of appetite and feeling sick
Cramps in the arms, legs and stomach
Excessive sweating and pale, clammy skin
Fast breathing or pulse
Temperature of 38C or above
Intense thirst
The NHS warns a person may be suffering from heatstroke if they:
Are still suffering from symptoms after half an hour
Have a temperature that has risen to 40C or above
Are not sweating even though they are too hot
Feel hot and dry
Have rapid or shortness of breath
Lose consciousness
Appear confused
Have a fit or seizure
Are unresponsive
Five things to remember if someone has heatstroke
Make sure the sufferer is in a cool place, which is usually indoors. Failing that, some shade will suffice – anything that gets the affected person out of direct sunlight.
Remove as much of their outer clothing as possible, then call for an ambulance. Try to keep them as cool as possible while waiting.
Cover the person in a cool, wet sheet and keep topping it up. If possible, take their temperature at regular intervals until it has fallen to 38C (100.4F).
Once their temperature has fallen to this level, discard the wet sheet and replace with a dry one.
The experience can be distressing for the patient, so it’s important to reassure them until help arrives.
How best to prevent heatstroke
When the weather is hot, there’s an increased risk of being struck down by heat exhaustion and heatstroke. Thankfully, preventing it is relatively straightforward.
Wear light, loose clothes
Drink plenty of cold drinks, especially if you are exercising
Avoid venturing out in the sun during the hottest time of the day, which is 11am and 3pm
Take cool showers
Avoid drinking too much alcohol
Avoid extreme exercise