Hot weather - Keeping cool

Stay out of the heat

Try to stay indoors or in the shade, especially between 11am and 3pm
Avoid outdoor activities such as sport, DIY or gardening. If this is not possible, do it early in the morning or later in the evening.
Use at least sun protection factor (SPF) 30 sunscreen (external site) with at least 4-star UVA protection.
Wear clothes that provide sun protection such as long-sleeved tops or other light-coloured, loose-fitting clothes
Wear a wide-brimmed hat to protect your face, eyes, head and ears and sunglasses to protect your eyes.

Drink plenty of water throughout day. Avoid alcohol, caffeine, hot and sugary drinks because they can dehydrate (external site) you. You should drink enough that your pee is a pale yellow colour.
If you are going out, take a refillable bottle filled with water, and make sure you take extra water for longer journeys.
If you are fasting during a heatwave, it is important to drink plenty before you fast and follow the guidance on keeping cool and preventing dehydration. People with underlying health conditions should seek medical advice before fasting.

Close blinds and curtains on windows that are in direct sunlight during the day.
Move to a cooler part of the house, especially for sleeping.
Open windows (if it is safe to) when the air feels cooler outside than inside, for example at night, and try to get air flowing through your home.
Use electric fans if the air temperature is below 35°C (above this temperature, they may not help to cool the space), but do not aim the fan directly at your body as this can lead to dehydration.
Check that any heating is turned off.
Turn off lights and electrical equipment that are not in use.
Go outside if it is cooler in the shade.

Check on family, friends and neighbours. Keep an eye on children, babies, older people, people who are ill or those who live on their own.
Make sure that babies, children, older people and pets are not left alone in parked cars or other closed spaces.
If you are concerned about yours or someone else’s symptoms seek medical advice by contacting NHS 111. In an emergency dial 999.

You should continue taking all of your prescribed medicines unless advised not to by a health professional.
Some medicines need to be stored below 25°C or in the fridge (check the instructions on the packet)

Tell someone if you feel ill.
Move to a cool place to rest.
Have cold food and drinks but avoid alcohol, caffeine, hot and sugary drinks because they can dehydrate (external site) you.
If you are concerned about yours or someone else’s symptoms get medical advice by contacting NHS 111. In an emergency dial 999.

Page last reviewed: 24th June 2026