With warmer weather forecast over the coming days, people are being encouraged to take simple steps to stay safe and look out for others.
Higher temperatures can affect anyone, but some people are more at risk of becoming unwell in hot weather. This includes older people, babies and young children, people with long-term health conditions, and those who may find it harder to keep cool.
Public Health Wales has shared advice to help people protect themselves and others during periods of hot weather.
Stay out of the heat
- Try to stay indoors, especially between midday and 3pm.
- Avoid strenuous outdoor activities such as sport, DIY or gardening. If this is not possible, do it during the cooler parts of the day.
- Use sunscreens or sun blocks to help prevent sunburn.
- Cover up with a t-shirt or other loose-fitting clothes.
- Wear a hat to shade your head and sunglasses to protect your eyes.
Cool down
- Drink plenty of water, at least eight glasses a day. Avoid alcohol, tea and coffee as they can make you dehydrated.
- Take a cool bath or shower, or splash your face with cold water to cool down.
Keep your environment cool
- Turn off non-essential lights and electrical equipment – they generate heat.
- Keep indoor plants and bowls of water in the house – evaporation helps cool the air.
- If possible, move into a cooler room, especially for sleeping.
- Electric fans may provide some relief, but only use them if necessary.
- Remain in the coolest parts of the building as much as possible.
- Keep rooms shaded and cool by closing blinds and curtains and opening windows.
Look out for others
- Keep an eye on isolated, elderly, ill or very young people and make sure they are able to keep cool.
- Ensure that babies, children and elderly people are not left alone in stationary cars.
- Check on elderly or sick neighbours, family or friends every day if possible.
- Be alert and call a doctor or social services if someone is unwell or further help is needed.
If you have a health problem
- Keep medicines below 25 degrees Celsius or in the fridge (read the storage instructions on the packaging).
- Seek medical advice if you suffer from a chronic health condition/take multiple medications.
If you or others feel unwell
- Try to get help if you feel dizzy, weak, anxious or have intense thirst and a 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 stomach, 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 if you feel unusual symptoms or if symptoms persist.
For more advice, please visit the Public Health Wales Hot Weather guidance page
