Enjoying the sunshine is a pleasure many people enjoy. With much of the country experiencing warmer temperatures it can be tempting to spend hours making the most of the weather.
However with the mercury rising in thermometers over the coming weekend there is a risk of overdoing the summer sun. Warm weather is expected across much of the UK this weekend and seven England regions have already been made subject to a heat-health alert issued by the UK Health Security Agency (UKHSA) and the Met Office.
But how can people tell if they or someone they are with is suffering from heatstroke or heat exhaustion. And what should they do if they think they are?
According to the NHS there are a range of symptoms to watch out for and some easy remedies to start getting anyone affected back on the right track. Here is what it recommends - and its tips for preventing it.
What are the symptoms of heat exhaustion and heatstroke
The signs of heat exhaustion include:
- tiredness
- dizziness
- headache
- feeling sick or being sick
- excessive sweating and skin becoming pale and clammy or getting a heat rash, but a change in skin colour can be harder to see on brown and black skin
- cramps in the arms, legs and stomach
- fast breathing or heartbeat
- a high temperature
- being very thirsty
- weakness
The symptoms of heat exhaustion are often the same in adults and children, although children may become irritable too.
If someone is showing signs of heat exhaustion they need to be cooled down and given fluids.
Things you can do to cool someone down
If someone has heat exhaustion, follow these 4 steps:
- Move them to a cool place.
- Remove all unnecessary clothing like a jacket or socks.
- Get them to drink a sports or rehydration drink, or cool water.
- Cool their skin – spray or sponge them with cool water and fan them. Cold packs, wrapped in a cloth and put under the armpits or on the neck are good too.
Stay with them until they're better.
They should start to cool down and feel better within 30 minutes.
How to prevent heat exhaustion or heatstroke
There's a high risk of heat exhaustion or heatstroke during hot weather or exercise.
To help prevent heat exhaustion or heatstroke:
- drink more cold drinks, especially if you're active or exercising
- wear light-coloured, loose clothing
- avoid the sun between 11am and 3pm
- avoid excess alcohol
- avoid extreme exercise
- if you're inside on a very hot day, close curtains, close windows if it's hotter outside than in your home and turn off electrical equipment and lights that get hot
This will also prevent dehydration and help your body keep itself cool. Children, older people and people with long-term health conditions (such as diabetes or heart problems) are more at risk of heat exhaustion or heatstroke.
