Stay Hydrated
One of the most important things you can do for your body in hot weather is to drink plenty of water throughout the day. It’s easy to dehydrate in the heat, especially if you’re doing something active, so make it a habit to keep a reusable water bottle with you to make sure you have access to drinking water at all times. Try to avoid drinking too much alcohol when it’s hot outside, because it dehydrates you further.
If you’re particularly worried about becoming dehydrated, you could consider the rehydration solutions available at your local pharmacy, which contain essential electrolytes like sodium and potassium, which can help to restore your body’s fluid balance when the weather gets you hot and bothered.
Sun Protection
Although a warm day can be irresistible, protecting your skin from the sun is important when the heat reaches an extreme level. Try to stay indoors, or stick to the shade where possible during the hottest hours of the day when the sun is highest in the sky (between 11:00 and 15:00) - and apply a broad-spectrum sunscreen with at least SPF 30 before you leave the house. Sunscreen only lasts a couple of hours before it becomes less effective or rubs off, so reapply every two hours, and more often if you’re swimming.
You’ll find a variety of sunscreens for different skin types at your local pharmacy, so pop in and speak to a pharmacist for advice on which sunscreen is right for you. Don’t forget to pick up a pair of sunglasses to shield your eyes from the sun - your nearest pharmacy is likely to have a few stylish options to choose from.
Know the Signs of Heat-Related Illnesses
It’s important to recognise the early signs of heat exhaustion and heatstroke, so you can act quickly when someone close to you is suffering. Heavy sweating, weakness, headaches, dizziness and nausea can indicate heat exhaustion. If you spot those symptoms, there are a few things you can do to stop it from escalating to heat stroke, which is a medical emergency and requires medical assistance.
Move to a cool area, getting the person out of the heat and into a shaded or air-conditioned space.
Loosen their clothing, especially if it’s tight or excessive - you want as much air circulation as possible.
Offer the person cool water to drink, avoiding alcohol and caffeinated drinks, as they can contribute to dehydration
Apply cool, damp cloths or towels to the person’s forehead, neck and wrists. If you have a spray bottle, you can mist them with cool water too.
Keep an eye on the person’s vital signs, especially their pulse and breathing rate.
If the person’s condition worsens, they lose consciousness, or you think they may be experiencing heatstroke, call 999 immediately for advice.
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Before the heat hits, find the nearest pharmacy and pop in to stock up on important supplies. You’ll find a friendly pharmacy team on every high-street, so it’s a great first stop for medical essentials when you’re out and about.