Get advice from your doctor about whether your medication and/or your medical conditions may affect what you should do if it gets extremely hot.
Check that you can store your medication at less than 25°C
Buy yourself a fan for your bedroom
Buy a reusable water bottle to take to work, in the car and at school
Stock up on food (for your household and pets), water and medicines to last up to a week so you don’t have to go out in a heat wave.
Consider buying cool packs to have in the fridge or freezer to help you cool down if needed
Top tips for coping in hot weather
Drink plenty of water but avoid sugary, alcoholic and caffeinated drinks as they can make you more dehydrated.
Make sure you take water with you if you are travelling. There are plenty of places to #refill for free in Essex. Download the Refill app to find businesses that will let you refill your bottle with drinkable water for free.
Reluctant to drink water? Why not try homemade ice lollies made with watered down fruit juice or squash or adding fruits such as lemons and limes to your bottled water.
Dehydration is a big problem for older adults. Here are some tips to increase their fluid intake:
Frequently offer the older person a drink, preferably on a schedule.
Offer beverages the person seems to prefer.
Don’t expect older adults to drink a large quantity at a single sitting.
Make sure water is fresh and looks palatable — perhaps by adding a few slices of lemon or orange or ice cubes.
Address any continence issues that might be making the person reluctant to drink often.
Watch how much alcohol you drink
Eat before drinking: Make sure you eat before you go out or start your night somewhere that serves meals or snacks. It’ll provide more energy, and lessen your hangover the next day.
Try pacing and spacing: Having a soft drink or some water between alcohol drinks slows the rate of your drinking.
Drink smaller drinks: A large glass of wine in most bars is equivalent to a third of a bottle!
Keep a check on how much you’re drinking: The ‘One You Drinks Tracker’ will help you keep track of how much you are drinking and spending.
Look after each other: Look after your friends and colleagues and make sure you know how you are getting home at the end of the night.
Plan your journey home: Don’t leave it to chance—think about how you’re going to get home, and who with, before you go out. Make arrangements before you start drinking, and make sure you don’t get left to walk home alone.
Look out for others, especially older people, young children and babies and those with underlying health condition- It only takes a few minutes to make a phone call or to pop round to your neighbour’s/friend’s/family member’s home and check on them. By doing this you could end up saving someone’s life.
Keep checking to see if they’re staying out of direct sunlight during the middle of the day and that they’re aren’t putting their bodies under any unnecessary strain by doing the gardening or cleaning.
If you notice any signs that something isn’t as it should be, or if somebody complains that they’re feeling dizzy, weak, out of breath or really thirsty then it’s best to call NHS111 immediately.
Close curtains that receive morning or afternoon sun and remember it may be cooler outdoors than indoors.
Walk in the shade, apply suncreen and wear a hat if you have to go out in the heat.
For heat exhaustion: if you notice cold or flushed skin, heavy sweating, and/or dizziness, go to a cooler place, drink water and rest.
Never leave anyone in a closed, parked vehicle, especially infants, young children or animals.
Look out for children in prams or pushchairs in hot weather.
Take care and follow local safety advice, if you are going into the water to cool down.
Sun safety advice
Apply sunscreen with a sun protection factor (SPF) of at least 15 to protect against UVB or at least 4-star UVA protection
Aim to apply around 2 teaspoons of sunscreen for your head, arms and necks and 2 tablespoons if you are covering your entire body.
Don’t forget to apply sunscreen to areas such as the back and sides of the neck, temples and ears.
Bugs and bites
If a sting is visible, carefully scrape it off sideways with your fingernail or a credit card- do not use tweezers.
Apply an ice pack wrapped in a clean cloth if affected part of the body is red and swollen.
If you notice swelling to neck and face or any difficulty in breathing, call 999 for an ambulance immediately.
Sprains and strains
We have high numbers of young people attending A&E during the summer months with minor sprains and strains but did you know that most of them can be treated at home with self-care techniques using PRICE therapy or paracetamol? A community pharmacist can also offer self-care advice.
P – Protection
R – Rest
I – Ice
C – Compression
E – Elevation
Be BBQ safe
It’s not summer without a barbecue. But every year people fall ill to food poisoning from barbecues which could be easily prevented. Before serving meat (burgers, sausages, kebabs, chicken and pork) that you have cooked on the barbecue, always check that:
the meat is steaming hot throughout
there is no pink meat visible when you cut into the thickest part
meat juices run clear
Consider cooking all chicken and pork in the oven first, then giving it a final finish on your barbecue.
Don’t mix utensils used to prepare raw and ready-to-eat dishes
Never reuse a marinade used on raw meat, unless you give it a thorough cook first.