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Beat the hot weather: top tips for staying cool

Heatwaves are on the rise around the world. And because of climate change, they are getting hotter and longer.

While a bask in the sunshine is a wonderful thing, extreme heat can be deadly, affecting people living in cities and towns, younger and older people and those with chronic health conditions. 

But there's lots we can do to protect ourselves and our loved ones. Here are a few tips for keeping your cool during the heatwave - and why you shouldn't believe some of those old myths. Together, we can stay safe and #BeatTheHeat.

A little boy aims a water pistol at the camera.

1. Wetter is better

Yes, really! Heat escapes through the skin, so the larger the area being cooled down, the better.

So forget that old myth about rubbing ice cubes on the wrists to cool the whole body. In baking hot weather, drenching a t-shirt, and keeping it wet, can be really effective. And if you don't want to walk around like a swamp monster, a cool shower would work just as well.

A woman holds a bottle of cold water to her head in the blazing sun as part of a British Red Cross blog about beating the heat

2. Drink plenty of water

See all that sweat pouring out of you? It needs to be replaced or you'll dehydrate.

Glug back loads of water and, if possible, isotonic sports drinks to replenish lost salts, sugars and fluids.

Someone holding beer aloft on a sunny beach.

3. Hold back the booze

Blazing sun; high spirits; too many drinks.

We've all seen where this road ends, and it's not pretty. Alcohol causes dehydration, which can hit especially hard if your body's already struggling to cope with the weather. Try to drink in moderation.

A bowl of curry on a table as part of the British Red Cross blog about beating the heat.

4. Forget that vindaloo

Another myth: eating a curry will make you sweat more and cool the skin.

You'll be far better off sticking to well-balanced, light and regular meals. And plenty of water, of course.

An exhausted woman bends down after exercising, as the sun beats down as part of a British Red Cross blog on beating the heat.

5. Limit physical activity to cooler parts of the day

That early morning run may feel punishing when you're nice and sleepy in bed, but try doing it in the blazing midday sun! If you can, limit physical activity to cooler parts of the day to avoid heatstroke or exhaustion.

A young man stands in an urban area looking frazzled in a heatwave.

6. Know the risks

Many people believe that heat exhaustion and heatstroke are the same thing, but heatstroke is potentially far more serious.

Heat exhaustion is caused when the body loses excessive water, salt and sugars through sweating. It can be treated simply by having plenty to drink, keeping out of the sun and cooling down.

Heatstroke occurs when the body's temperature becomes dangerously high and is no longer able to cool itself. Symptoms include hot, flushed and dry skin, and also confusion, headache, nausea and muscle cramps.

Heatstroke can develop with little warning and quickly lead to the person becoming unresponsive. So it's vital to cool them down as quickly as possible by wrapping them in a wet sheet or clothing and dialling 999.

Be prepared for emergencies with more top tips.

First aid for someone with heat exhaustion

Get more information on first aid for heatstroke.

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©2022 British Red Cross The British Red Cross Society, incorporated by Royal Charter 1908, is a charity registered in England and Wales (220949), Scotland (SC037738), Isle of Man (0752) and Jersey (430).

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