How Do I Embrace Summer Safely in the UK?

The British summer, though short, is a season most will eagerly anticipate; with the promise of longer days, outdoor adventures, and cherished moments with loved ones. With picnics in the park, beach trips, and garden barbeques, a UK summer gives a unique sense of joy and freedom. However, beneath the sunshine, a growing public health challenge does emerge: that being the increasing intensity of British heatwaves. This recent shift in weather patterns means that staying safe in the heat is no longer just a matter of comfort, but a serious public health concern. The UK is experiencing hotter and longer periods of extreme heat, especially within the past month, making proactive measures and accurate responses more important than ever before. The change in climate means that what was once thought of as unexpected, unusually hot weather is becoming a more and more of a regular occurrence, which calls for more awareness of the associated risks and strategies to stay safe in the heat.  

Understanding and acknowledging how to prevent and respond to heat related illnesses is no longer just good practice; but an important life skill for everyone in the UK. Despite the increasing risks created by hotter weather, a large percentile of the population is still unaware of important distinctions between the varying heat related illnesses, or lack confidence in their ability to administer first aid for these illnesses. A recent study revealed that over half of adults in England do not know the difference between heatstroke, which is life threatening, and heat exhaustion. This is a distinction that could save a life. This study shows the desperate need for accessible, accurate, and actionable information on heat safety and emergency response. 

A historical and modern UK perspective

Historical roots of heat illness awareness

The struggle with extreme heat and the health consequences that follow dates back millennia, long before modern medicine could give scientific explanations. In ancient Greek history, conditions resembling sunstroke was described as "siriasis," which is a term linked to the bright star Sirius, which was believed to have influence over summer heat and its associated ailments. Some early historical records, for example those from Aelius Gallus's military campaign in 24 BC, documented heat causing casualties among the troops.

A more organised and scientific approach to heatstroke began to gain awareness in the 17th century, specifically within the British Empire. As thousands of British troops were deployed from the British Isles to colonies with severely hotter and more humid temperatures, of which the British were not accustomed to. The need to understand and control heat related illnesses became an important military and medical concern.  

Further advancements in understanding these concerns occurred in the late 18th century. Initially throughout history, sweating was completely misunderstood; often considered to be a natural process to expel "ill humors" from the human body. However, research by people such as Blagden and Fordyce scientifically demonstrated a revolutionary concept: that sweat can actively cool the body and help to stabilise the natural temperature through evaporation. This revolutionary understanding of thermoregulation was further researched by physiologist Claude Bernard in 1858, who carried out animal experiments that showed deeper insights into the underlying causes of heatstroke.   

Climate change and the UK's warming summers

The 21st century has, without a doubt, had the warmest temperatures on record in a long time, highlighting a concerning trend in global temperatures. 2024 was confirmed to be the hottest year globally in history, being the first time that the global average temperature exceeded 1.5°C above pre-industrial levels. This global warming trend has increasingly concerning implications for the UK, where heatwaves are becoming both more common and moreover, more dangerous, turning the typical British summer into a period of heightened health risk.  

A shocking illustration of this global warming impact was shown in 2022, when UK temperatures rose above 40°C for the first time in recorded history. This was not an anomaly, as scientific analysis revealed that climate change from human emissions made this extreme heat event approx. 2°C hotter and 100 times more likely to have happened. The acceleration and growing intensity of this rise in temperature means that the UK is experiencing conditions for which the existing infrastructure, such as homes and workplaces, was simply not made for, creating vulnerabilities across the country.

These escalating temperatures also create significant public health risks, especially with there already being an immense pressure on the NHS. Research indicates that one in five people in the UK have experienced heat related ill health within the past five years. The combination of rising temperatures and an unprepared environment creates a continuous loop of which new heat events cause awareness and a want for change, but the speed of climate change often outpaces the rate of adaptation of this awareness and change. 

Heat-related illnesses: Symptoms, first aid, and critical distinctions

What is dehydration?

Dehydration is when the body loses more fluid and salts than it is taking in. It is highly common during hot weather due to an increased amount of sweating or physical exertion. Dehydration can further be caused, or made worse, from illnesses that cause fluid loss, such as vomiting or diarrhoea. Recognising dehydration early is important, as it can escalate to more severe, and potentially life threatening, illnesses, such as heat exhaustion or even heatstroke.

What are the symptoms of dehydration?

The symptoms of dehydration can be, at first, subtle. Some common symptoms of dehydration include a dry mouth with dry or cracked lips, a constant headache, dizziness, or confusion. Urine could also become darker in colour, as well as urinating less frequently. Infants and young children have specific signs that indicate immediate attention is needed, including pale skin, sunken eyes, and a sunken fontanelle (which is the soft spot on the top of the head). Fast recognition of these signs is important for effective prevention of further, more severe, illness.

What is the first aid for dehydration?

First aid for dehydration focuses on the immediate fluid replacement and rest of the individual. The dehydrated person should be assisted to a cool, shaded place and encouraged to sit down and rest comfortably. They should be given plenty of cool fluids to drink, which is incredibly important. While plain, cool water is always beneficial for rehydration, isotonic sports drinks, oral rehydration solutions or emergency drinking water can also be effective. These specialised drinks are made to replenish not only lost body fluids, but also important salts and minerals (electrolytes) that are depleted through sweating, which helps to restore the body's electrolyte balance. If the person's condition worsens despite these actions taken, or if they are showing symptoms of severe dehydration, medical advice should be sought immediately.

What is heat exhaustion?

Heat exhaustion is a highly serious condition that tells the body is struggling to cope with intense or excessive heat. It commonly happens during heatwaves or after prolonged exposure to high temperatures, and results in a significant loss of salt and water, typically through heavy sweating. Heat exhaustion can develop slowly, especially in individuals unaccustomed to hot temperatures. However, if heat exhaustion is not managed quickly, it can quickly become the life threatening condition of heatstroke.

What are the signs of heat exhaustion?

Common symptoms of heat exhaustion include tiredness, general body weakness, dizziness, and a strong, constant headache. Individuals may also feel or be sick, experience excessive sweating, with their skin feeling cool and clammy to the touch, and develop painful muscle cramps in the arms, legs, or stomach. Other symptoms may include a fast, but noticeably weakening pulse, rapid breathing and intense thirst.  

What first aid techniques should be used for heat exhaustion?

It is highly recommended, once the symptoms have been noticed, to immediately cool the person down and rehydrate them effectively. The affected person should be carefully moved to the coolest possible place, such as a shaded room indoors. It is important to help them lie down with their feet raised slightly to improve blood flow to the brain. 

After this, remove any unnecessary or tight clothing, such as jackets or socks, to help the body to lose heat. Offer plenty of cool water or an electrolyte sports drink to help replace the body’s  lost natural fluids and salts. Help to actively cool their skin by gently spraying or sponging them with cool water and fanning them to help encourage evaporation. Applying instant ice packs, wrapped in a cloth to the armpits or neck can be highly effective in reducing core body temperature. It is crucial to stay with the person and observe their condition closely; they should typically begin to cool down and feel better within 30 minutes. 

If symptoms do not improve or worsen after this period, urgent medical advice should be sought by calling NHS 111.

What is heatstroke?

Heatstroke is a life threatening medical emergency where the body's internal temperature regulation system completely fails. This leads to a dangerously high core body temperature, typically exceeding 40°C, which can quickly cause permanent organ damage or even death if not treated immediately. Heatstroke can develop very quickly, especially if heat exhaustion has gone unnoticed or is not correctly managed. The distinction between heat exhaustion and heatstroke is highly important, as heatstroke requires immediate emergency medical attention.  

What are the symptoms of heatstroke?

The symptoms of heatstroke are severe and very different from heat exhaustion. Key symptoms will include skin that is very hot to the touch, typically appearing flushed and dry, although some sweating might still be visible. The person will have a very high body temperature, usually above 40°C. Neurological symptoms will be very prominent, and are a key indicator of heatstroke: confusion, restlessness, unusual or aggressive behaviour, staggering, lack of coordination, seizures, and a potential rapid deterioration in their level of response, leading to unconsciousness. 

The pulse is also usually fast and strong, or "bounding," unlike the weak pulse associated with heat exhaustion, and breathing may be fast and short, or show signs of shortness of breath. 

What should I do if someone has heatstroke?

Call 999 or 112 for emergency help immediately. Whilst waiting for emergency services, the main priority should be to cool the person down as quickly as possible. Move them to the coolest, most shaded area nearby, and remove all outer clothing, down to their underwear, to completely maximise heat loss. 

The most effective and recommended cooling method is to wrap the person within a cool, wet sheet, frequently resoaking the sheet to keep the cooling effect, or to keep sponging the person down with cold water while fanning them to promote cooling. It can further be beneficial to apply instant ice packs to the armpits, groin, and neck, where large blood vessels are close to the surface, which helps improve the rapid cooling of the blood. 

It is important to note not to attempt to give fluids to the person if they are confused, unresponsive, or having a seizure, as this could lead to choking. If they lose consciousness, they should be placed in the recovery position while cooling efforts are continuously being made and medical help is on the way. 

What is the difference between heatstroke and heat exhaustion?

Heat exhaustion is a much milder condition caused by excessive heat and dehydration, leading to symptoms such as heavy sweating, dizziness, headache, and nausea. If left untreated, heat exhaustion can progress to become heatstroke, which is a very serious medical emergency, in which the body is no longer able to regulate its temperature. Heatstroke results in a dangerously high body temperature (above 40°C), confusion, and potential loss of consciousness. Immediate cooling and medical attention are essential in cases of heatstroke.

What are heat cramps?

Heat cramps are painful, involuntary muscle spasms usually in the legs, arms, or abdomen. They often happen during or after intense physical activity in hot weather, which results in depletion of natural salt and water in the body due to heavy sweating. This leads to an imbalance of electrolytes within the body, which is important for muscle function. 

While a lot less severe than heat exhaustion or heatstroke, heat cramps should not be ignored. They indicate that the body is being strained, and ignoring the cramps can massively increase the risk of progressing to a more serious condition.

What is the first aid treatment for heat cramps?

First aid for heat cramps typically involves moving the individual to a cool, shaded place and encouraging them to rest. Providing a cool drink of water or sports electrolyte drink is effective and important, as these drinks have the necessary electrolytes to restore the body's natural balance. Gently stretching and massaging the cramped muscles and areas can also help to stop the pain and discomfort. It is important to observe the person's condition closely; if the cramps continue for more than one hour, or if symptoms of heat exhaustion begin to appear, medical attention should be sought after immediately to prevent any further escalation of illness.

What is sunburn?

Sunburn is not just reddening of the skin; but a form of radiation burn caused by excessive skin exposure to harmful UV radiation from the sun. This damage can range from just mild discomfort to severe blistering, and the full effects of sunburn may not become present until several hours after sun exposure. Severe sunburn can greatly increase the risk of long term skin damage, such as premature aging and a significantly increased risk of skin cancer. 

What are the symptoms of sunburn?

Symptoms of sunburn normally include skin that feels hot, sore, or painful to the touch. On lighter skin tones, the affected area will visibly appear bright red or pink. However, it is important to note that on brown or black skin, changes in skin colour may be a lot less noticeable, making it very important to prioritise other indicators such as heat, soreness, or pain for an accurate assessment of sunburn. In more severe cases of sunburn, the skin could blister, indicating a deeper level of sun damage, and can later flake or peel as the body sheds damaged cells in the attempt to naturally heal.  

What is the first aid treatment for sunburn?

First aid for sunburn aims to cool the skin, help with pain, and prevent any further damage or even infection. The person should be moved out of direct sunlight and into the shade or indoors. After this, cool the affected skin by holding it under cool or lukewarm running water for at least 10 to 20 minutes, or by taking a cool bath or shower. It is important to avoid using ice directly on the affected skin, as this can cause additional skin damage. 

Once cooled, apply a soothing lotion such as aloe vera gel or aftersun to moisturise and cool the skin. It is highly important not to pop any blisters that may appear, as this can greatly increase the risk of infection and will likely delay healing. The affected person should also not scratch or try to remove peeling skin, and instead leave the skin to heal naturally.  

Seek medical advice if the sunburn is severe, with symptoms including extensive blistering or swelling, or if it affects a baby or young child. Medical attention is also important if the individual develops any symptoms of heat exhaustion or heatstroke. For optimal sun protection, make sure you have a high factor sunscreen.

Proactive measures: Your shield against summer heat

Effective heat safety is not just one action but requires an approach that integrates with personal habits, environmental management, and community surveillance. Neglecting just one aspect can create dangers that undermine efforts in other areas.

What are the best hydration strategies in summer heat?

Keeping optimal hydration is the most important aspect of heat safety. It is important to drink a lot of cool fluids regularly throughout the day, even before you feel thirsty, as thirst alone is a key sign of mild dehydration. Consistent fluid intake helps your body to regulate its natural temperature effectively, and can prevent further heat related illnesses.  

While plain, cool water is always a good choice, during periods of intense activity, heavy sweating, or high levels of heat, consider supplementing water with an isotonic sports drink. These specialised drinks are made to help replenish not only lost fluids but also essential salts and electrolytes that are important for proper bodily function.  

What are the best sun protection methods?

Minimising direct sun exposure, particularly during the hottest parts of the day is the simplest, and easiest protective measure. By planning outdoor activities for cooler times of the day, such as early morning or late evening, and by seeking shade whenever possible, you are able to significantly reduce the risk of sunburn and other heat related illnesses.  

Choosing clothing wisely is also important. Opt for loose fitting, light coloured garments, made from breathable fabrics, for example hi vis shorts, which are an excellent option for construction workers who work under the sun for long periods of time. These choices allow air circulation and reflect sunlight, helping to keep the body cooler. A wide brimmed hat, such as a bucket hat, is excellent for protecting your face, ears, and neck from the sun.

Generously applying a sunscreen with an SPF of at least 30 and 4 or 5 star UVA protection is also highly important. It must be reapplied often, especially after swimming or sweating, to keep the optimal effectiveness. As well as these protection methods, sunglasses are important for preventing sun damage to the eyes.

How do I optimise my environment for coolness?

Your home or workplace should ideally be a safe space from the heat; a cool sanctuary when outside temperatures are high. During the day, especially for rooms facing the sun, keeping windows, blinds, and curtains closed is a simple, but highly effective way to block out direct sunlight and to prevent as much heat from entering the room. Once the temperature outdoors has dropped in the evening or overnight, by opening windows it allows cooler air to circulate, as well as releasing any heat stored within the building, helping to cool down your home or workplace. It is also incredibly beneficial to turn off any non-essential lights and electrical equipment, as these generate heat, which contributes to rising temperatures indoors. 

Safeguarding vulnerable populations

While everyone is susceptible to the dangerous effects of heat, certain groups of people are at a much higher risk of developing heat related illnesses. These vulnerable people may include older people, especially individuals over the age of 75, whose bodies may be less efficient at regulating the natural body temperature. Babies and young children are also severely vulnerable, especially infants under six months, who require highly strict avoidance of direct sunlight. 

As well as these individuals, pregnant women face increased circulatory demands, making good hydration and shade very important. Those with pre-existing long term health conditions, for example heart, lung, or kidney disease, diabetes, or certain other mental health conditions, as well as those taking specific medications (such as certain antidepressants), may have a greater risk of heat related illnesses and should consult their healthcare professionals for the most accurate advice based on their situation.

Community surveillance is very important in keeping these at risk individuals safe. It is important that everyone takes a conscious effort to check on vulnerable relatives, friends, and neighbours daily, especially those living alone or with certain health conditions. Make sure they are coping with the heat, have access to plenty of water and fluids, and can keep their homes cool. Offering assistance to these individuals if needed can make a huge difference and, in some cases, save lives.  

A very important safety rule that cannot be overemphasised enough is to never leave babies, young children, elderly people, or pets alone in parked cars or any other closed, stationary places. The temperature within vehicles can rise to dangerous, life threatening levels very fast, even on days that are seemingly mild, which can lead to heatstroke and tragic outcomes. 

What are the summer first aid kit essentials?

Being prepared with a well stocked first aid kit made specifically for UK summer conditions can make a huge difference in managing heat related incidents as well as minor injuries. This means that essential items are easily available when needed, making potential emergencies into manageable situations.

Remember, for non-emergency medical advice or if symptoms of heat exhaustion persist after the initial first aid steps have been taken, contact NHS 111 for guidance. In any medical emergency, especially if heatstroke is suspected or someone loses consciousness, it is crucial to call 999 immediately for urgent professional help. Immediate action can be life saving.