Let’s face it: the British weather doesn’t usually prepare us for extreme heat. But with UK summers getting hotter and heatwaves becoming more common, it’s important to know how to stay safe and cool. Whether you’re revising for exams, working a summer job, or just trying to enjoy the sun, here’s how to keep your cool – literally and figuratively – during a heatwave.
Hydration is key
When it’s hot, your body loses water faster than usual through sweat. Dehydration can lead to headaches, dizziness, tiredness, and even fainting. Make sure you’re drinking plenty of water throughout the day – aim for at least 6-8 glasses, and more if you’re active or out in the sun. Avoid too much caffeine or alcohol, as they can make you more dehydrated. If you’re not a water lover, consider adding a few drops of flavoured squash to make it more palatable.
Tip: Keep a reusable water bottle with you and set reminders to take sips regularly.
Stay cool indoors
It might be tempting to sit in the sun all day, but your body needs time to cool down. Stay inside during the hottest parts of the day – usually between 11am and 3pm. Close curtains and blinds to block out direct sunlight and keep your room as shaded as possible. If you have a fan, place a bowl of ice in front of it for a DIY air-con effect.
Bonus Tip: Studying? Move your setup to the coolest part of the building – usually downstairs or north-facing rooms – if possible.
Dress smart
Lightweight, loose-fitting clothes made of cotton, bamboo or linen help your skin breathe and reduce sweating during a heatwave. Light colours reflect heat better than dark ones, which absorb it. And don’t forget your sunglasses and a hat if you’re heading outside!
Use sunscreen – even in the UK
Yes, you can get sunburnt in Britain. UV rays can be strong even on hazy or cloudy days. Always use a broad-spectrum sunscreen with at least SPF 30, although 50 is best. Reapply every couple of hours, especially if you’re sweating or swimming.
Remember: Sunburn isn’t just painful – it increases your risk of skin cancer later in life.
Be mindful of vulnerable people (and pets)
Check in on friends, neighbours, or family members who might struggle during a heatwave, like young children, elderly relatives, or anyone with health issues. Never leave pets in cars or enclosed spaces – even for a few minutes – as temperatures can rise rapidly and become fatal.
Know the signs of heat-related illness
Watch out for symptoms like muscle cramps, extreme thirst, nausea, confusion, or fainting. If you or someone else shows signs of heat exhaustion, move to a cooler place, sip water, and lie down. If things don’t improve in 30 minutes – or symptoms get worse – call NHS 111 or seek urgent medical help.
Heatwaves can be a lot of fun, but they can also bring about stress that we’re simply unprepared for. Stay safe and enjoy it, but remember to look after yourself first. Spending all day outside, drinking alcohol and not covering up, is a recipe for disaster for a lot of us…
