An extreme heat warning is in place across England and Wales this weekend with temperatures forecast to hit 35c and potentially even higher in parts of the country. While temperatures are forecast to be lower than that in the North East, an amber warning for extreme heat covers part of the region on Sunday June 17, including Darlington, Middlesbrough, Stockton and Redcar.
Temperatures are set to hit 23C in Newcastle, rising to 26C further inland in Hexham, Northumberland. Extra hot weather brings health risks, including dehydration, overheating, exhaustion and even heat stroke.
The Met Office, NHS and UK Health Security Agency all have tips on how to protect yourself during extreme heat.
Read more: When to avoid opening windows even if the temperature is high
What are the health risks extreme heat and heatwaves can cause?
The Met Office says the main health risks caused by heatwaves are dehydration, overheating and heat exhaustion, which can lead to heat stroke. Heat exhaustion can usually be treated at home by cooling down within 30 minutes, but it can develop into heat stroke if action is not taken quickly, the NHS says. Without treatment, heat stroke can be fatal.
What are the signs of heat exhaustion?
If somebody shows the following symptoms, they may have heat exhaustion and need to be cooled down quickly. Usually that can be done within half-an-hour, but if they do not cool down, you may need to call 999.
- A headache.
- Dizziness and confusion.
- Loss of appetite and feeling sick.
- Excessive sweating and pale, clammy skin.
- Cramps in the arms, legs and stomach.
- Fast breathing or pulse.
- A high temperature of 38C or above.
- Being very thirsty.
How to cool down somebody who has heat exhaustion?
If you notice somebody is showing heat exhaustion symptoms, stay with them and take the following actions advised by the NHS
- Move them to a cool place.
- Get them to lie down and raise their feet slightly.
- Get them to drink plenty of water. Sports or rehydration drinks are OK.
- Cool their skin – spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good, too.
But the NHS says to call 999 if they are:
- Feeling unwell after 30 minutes of resting in a cool place and drinking plenty of water.
- Not sweating even while feeling too hot.
- A high temperature of 40C or above.
- Fast breathing or shortness of breath.
- Feeling confused.
- A fit (seizure).
- Loss of consciousness.
- Not responsive.
How to prevent heat exhaustion and dehydration
Keeping cool and avoiding the sun during its strongest hours are among the NHS' tips for preventing heat exhaustion. You should also drink plenty of water to stay hydrated.
The NHS' tips for preventing heat stroke are:
- Drink plenty of cold drinks, especially when exercising.
- Take cool baths or showers.
- Wear light-coloured, loose clothing.
- Sprinkle water over skin or clothes.
- Avoid the sun between 11am and 3pm.
- Avoid excess alcohol.
- Avoid extreme exercise.
The NHS adds: "Keep an eye on children, the elderly and people with long-term health conditions (like diabetes or heart problems) because they're more at risk of heat exhaustion or heat stroke."
What are the signs of dehydration?
"Dehydration means your body loses more fluids than you take in," the NHS says. "If it's not treated, it can get worse and become a serious problem."
Symptoms include:
- Feeling thirsty.
- Dark yellow and strong-smelling pee.
- Feeling dizzy or lightheaded.
- Feeling tired.
- A dry mouth, lips and eyes.
- Peeing little, and fewer than four times a day.
Dehydration can happen more easily if you have:
- Diabetes.
- Vomiting or diarrhoea.
- Been in the sun too long (heatstroke).
- Drunk too much alcohol.
- Sweated too much after exercising.
- A high temperature of 38C or more.
- Been taking medicines that make you pee more (diuretics).
How to reduce the risk of dehydration
There are simple measures you can take to keep hydrated. Drinking water is the obvious solution, but it's not always straightforward if you are feeling ill.
The NHS suggests:
- Drink fluids when you feel any dehydration symptoms.
- If you find it hard to drink because you feel sick or have been sick, start with small sips and then gradually drink more.
- You can use a spoon to make it easier for your child to swallow the fluids.
- You should drink enough during the day so your pee is a pale clear colour.
- Drink when there's a higher risk of dehydrating. For example, if you're vomiting, sweating or you have diarrhoea.
How to keep homes cool in hot weather
The UK Health Security Agency has tips on how to keep your home cool during a heatwave. They are as follows:
- Shade or cover windows exposed to direct sunlight, external shutters or shades are very effective, while internal blinds or curtains are less effective but cheaper and easier to install.
- Take a break from the heat by moving to a cooler part of the house (especially for sleeping).
- Remember that it may be cooler outside in the shade or in a public building (such as places of worship, local libraries or supermarkets); consider a visit as a way of cooling down.
- Open windows (when it is safe to do so) when the air feels cooler outside than inside, for example, at night. Try to get air flowing through the home.
- Check that central heating is turned off.
- Turn off lights and electrical equipment that is not in use.
Read next:
- What the Buck Moon is and how you can see it
-
250 nannies advice on how to keep your baby cool during the night in a heatwave
-
Met Office issues Amber warning for extreme heat for parts of North East
-
Heatwaves 'more frequent, longer and hotter' due to climate change
-
Vet explains when to put your dog down and the signs it's time
