Quick answer
During very hot weather, stay out of the hottest sun where possible, use shade, keep rooms cooler with curtains, blinds, and sensible ventilation timing, drink fluids regularly, avoid heavy activity during the hottest part of the day, and wear loose, lightweight clothing. Check on people who may struggle in heat, especially if they live alone or have extra health risks.
Seek help if symptoms of heat exhaustion or heatstroke appear. Dizziness, weakness, headache, nausea, cramps, intense thirst, confusion, collapse, a very high temperature, fast breathing, or loss of consciousness should not be ignored.
Why extreme heat needs caution
Hot weather can affect anyone, but the risk is higher for some people. NHS and UKHSA guidance highlights older people, babies and young children, pregnant people, people living alone, people with long-term conditions, people taking some medicines, people who are already ill or dehydrated, and people who work or spend a lot of time outside.
This guide stays general. It cannot tell you what is safe for your individual situation, and it is not a plan for managing heat illness. If you are unsure, use official advice and speak to NHS 111, a GP, pharmacist, or emergency services as appropriate.
Keep yourself out of the hottest conditions
- Keep out of the heat where possible, especially around the hottest part of the day.
- Seek shade when you are outside and take breaks somewhere cooler.
- Slow down physical activity and avoid heavy exercise in peak heat if you can.
- Plan necessary errands earlier or later when conditions may be less intense.
- If you start feeling unwell, stop, move somewhere cooler, and follow NHS advice.
Keep indoor spaces cooler
Shade sun-facing windows
Close curtains or blinds on sun-facing windows during the hottest part of the day. External shade can also help, but this guide is not a buying guide.
Use ventilation timing
Open windows when outdoor air is cooler, such as later in the evening or overnight, if it is safe and practical. Close windows when it is hotter outside than inside.
Reduce extra indoor heat
Avoid adding heat indoors where possible. Official home guidance suggests switching off lights and electrical equipment not in use and considering cooler times for cooking.
Move to the coolest space
If one room is much hotter, spend time in the coolest room you can use safely. Public buildings may be cooler if you can travel there without increasing heat risk.
Fans may help some people feel cooler when used sensibly, but they are not enough on their own in serious heat illness. NHS and GOV.UK guidance cautions around very high indoor temperatures. Do not rely on a fan if someone is becoming seriously unwell.
Drink fluids regularly
Regular fluids matter in hot weather. Water is usually a sensible default, and the broader hydration support guide explains everyday fluid checks in more detail.
Avoid setting exact intake targets for everyone. Needs vary with activity, sweating, body size, medicines, health conditions, and whether someone has been told to limit fluids. Alcohol is a poor hydration strategy in hot weather. If you have a fluid restriction, kidney or heart condition, or another medical reason for individual advice, follow the plan from your healthcare professional.
Clothing and personal cooling basics
- Wear loose, lightweight clothing. Light colours may be more comfortable for some people in strong sun.
- Use shade, a hat, and sun protection when outside. This page focuses on heat safety, not sunburn guidance.
- Cool showers, cool water on skin, or damp cloths may help some people feel cooler.
- Avoid extreme cooling methods or online "cooling hacks" that are not part of official guidance.
- Do not use personal cooling steps as a substitute for urgent help if heatstroke or severe heat illness signs appear.
Check on others
Check in with people who may find it harder to keep cool or ask for help. That can include older people, people living alone, people with long-term conditions, people taking certain medicines, babies and young children, pregnant people, and anyone who may be unable to adapt their routine easily.
Keep this practical: ask whether they have enough fluids, whether their rooms are getting too hot, whether they can avoid the hottest part of the day, and whether they know who to call if symptoms appear. If medicines are involved, our medicine label guide can help with label-reading basics, but heat-related medicine concerns should be checked with a qualified professional.
Heat exhaustion and heatstroke: when to get help
Symptoms such as dizziness, weakness, headache, heavy sweating, cramps, nausea, intense thirst, irritability, confusion, collapse, or a very high temperature should not be ignored. Follow the NHS heat exhaustion and heatstroke guidance.
Use NHS 111 if you or someone else has heat exhaustion symptoms that you are struggling to manage or you need advice. Call 999 if there are signs of heatstroke, such as still being unwell after cooling and fluids, a very high temperature, hot skin that is not sweating, fast heartbeat, fast breathing or shortness of breath, confusion, seizure, or loss of consciousness.
What not to do
- Do not ignore severe, unusual, persistent, or worsening symptoms.
- Do not rely on alcohol to stay hydrated.
- Do not do heavy exercise in peak heat if you can avoid it.
- Do not assume "natural" cooling hacks are safe for everyone.
- Do not leave people or pets in hot cars.
- Do not delay urgent help if someone is confused, fainting, very hot, short of breath, having a seizure, unconscious, or seriously unwell.
When to get advice
Seek appropriate help if symptoms are severe, unusual, persistent, or worsening; if you are worried about someone vulnerable; if medicines or a health condition may affect heat risk; or if you are unsure what is safe for your situation.
Depending on the situation, that may mean a pharmacist, GP, NHS 111, or emergency services. This guide is general information only, and the medical disclaimer explains the limits of Natural Support Finder content.
FAQ
How can I keep cooler during extreme heat?
Use several small checks together: shade, cooler rooms, regular fluids, loose clothing, reduced activity, cooler timing for errands, and checking on people who may struggle in heat. These steps may reduce heat exposure, but they do not guarantee protection from heat illness.
Should I keep windows open or closed during a heatwave?
Official guidance generally suggests closing windows, curtains, and blinds during the day when it is hotter outside, then opening windows when the outside air is cooler if it is safe and practical.
What should I drink in hot weather?
Drink fluids regularly. Water is usually a sensible default. Avoid relying on alcohol, and follow professional advice if you have a fluid restriction, medical condition, or medicine-related concern.
When is heat dangerous?
Heat becomes more concerning when someone feels very unwell, dizzy, weak, nauseous, confused, faint, very hot, short of breath, or does not improve after cooling and fluids. Heatstroke signs need urgent help.
Who is more vulnerable during extreme heat?
People at higher risk include older people, babies and young children, pregnant people, people living alone, people with long-term conditions, people taking some medicines, people who are already ill or dehydrated, outdoor workers, and physically active people outdoors.
When should I seek medical help in hot weather?
Use NHS 111 if you need advice about heat exhaustion symptoms. Call 999 for heatstroke signs or if someone is confused, having a seizure, unconscious, very hot and seriously unwell, or not improving after cooling and fluids.
Key takeaway
Extreme heat is not just uncomfortable; it can become dangerous. Simple steps like shade, fluids, cooler rooms, reduced activity, and checking on vulnerable people may help reduce heat strain, but serious symptoms need prompt advice.
Sources
- NHS: Heat exhaustion and heatstroke
- NHS: Heatwave: how to cope in hot weather
- GOV.UK / UKHSA: Beat the heat: hot weather advice
- GOV.UK / UKHSA: Beat the heat: keep cool at home checklist
- GOV.UK / UKHSA: Heat guidance collection
- Met Office: Seasonal advice and weather warnings
Final disclaimer
Natural Support Finder provides general educational information only. It is not medical advice and is not a substitute for advice, diagnosis, or care from a qualified professional. Follow official guidance and seek appropriate help if heat symptoms are severe, worsening, unusual, or worrying.