With above-average temperatures expected across the UK this summer, health officials are urging people to take simple precautions to reduce the risk of heat-related illnesses.
The latest advice from the UK Health Security Agency (UKHSA) comes as forecasters warn that warmer conditions could trigger further heat health alerts in the weeks ahead.
Officials say a few practical changes to daily routines can help families enjoy the summer safely while avoiding serious health complications.
Midday Is the Riskiest Time to Be in Direct Sunlight
One of the central messages from the UKHSA is to limit time spent in direct sunshine between 11am and 3pm, when ultraviolet (UV) radiation is at its strongest.
People who need to be outdoors during those hours are encouraged to seek shade whenever possible, wear lightweight clothing that covers the skin, use a wide-brimmed hat and sunglasses, and apply sunscreen regularly throughout the day.
The recommendation is consistent with NHS advice, which also suggests avoiding strenuous exercise or other activities that generate excess body heat during the hottest part of the day.
Heat Can Affect More Than Just Vulnerable Groups
Although children and older adults are considered the most vulnerable during periods of high temperatures, the UKHSA warns that anyone can become unwell if exposed to excessive heat for long periods.
Outdoor sports, holidays, travel and physical work can all increase the likelihood of developing heat-related illnesses if people fail to stay hydrated or protect themselves from the sun.
Health officials are therefore encouraging everyone—not just those considered at higher risk—to remain cautious during hot spells.
Everyday Steps Can Help Prevent Heat Illness
The agency recommends several straightforward ways to stay comfortable and reduce the effects of rising temperatures.
Keeping curtains or blinds closed in rooms exposed to direct sunlight can help keep homes cooler, while drinking water regularly throughout the day is essential for preventing dehydration.
People planning activities such as jogging, cycling or walking their dog are advised to do so during the cooler morning or evening hours rather than during peak afternoon heat.
The UKHSA also encourages people to keep an eye on weather forecasts so they know when temperatures are expected to rise or fall.
Staying Safe Around Water Is Just as Important
As more people head to beaches, lakes and rivers during warm weather, the agency is also reminding families to take extra care around water.
Children should never be left unattended near water, and swimmers are advised to choose beaches or swimming areas where lifeguards are present whenever possible.
Anyone entering open water should do so gradually, as lakes and rivers are often much colder than they appear, increasing the risk of cold water shock.
Boaters, paddleboarders, kayakers and anglers should wear an appropriate life jacket or buoyancy aid and carry a way to call for assistance if needed.
What to Do If You Get Into Trouble in the Water
The UKHSA is promoting the “Float to Live” technique as a simple way to improve survival if someone unexpectedly finds themselves in difficulty.
Rather than panicking, people are advised to lean back, keep their ears submerged, relax, control their breathing and float until they are able to reach safety or receive help.
If another person appears to be struggling in the water, emergency services should be contacted immediately by calling 999.
At coastal locations, callers should request the Coastguard.
Know the Warning Signs of Heat Exhaustion
Heat exhaustion can develop after prolonged exposure to high temperatures and should be treated quickly before it worsens.
Common symptoms include fatigue, dizziness, headaches, nausea, vomiting, excessive sweating, muscle cramps, pale or clammy skin, intense thirst and an elevated body temperature.
These symptoms can occur in both adults and children.
Anyone showing signs of heat exhaustion should be moved to a cool environment, encouraged to drink fluids and helped to lower their body temperature.
Heatstroke Is a Medical Emergency
If left untreated, heat exhaustion can progress into heatstroke, a potentially life-threatening condition.
Signs of heatstroke include a very high body temperature, hot skin that is no longer sweating, rapid breathing, a fast pulse, confusion, seizures and loss of consciousness.
Health authorities stress that anyone displaying these symptoms requires immediate emergency medical attention, and members of the public should call 999 without delay.
