Extreme Heat Well-being Tips

Summers in the UK are becoming hotter, with more frequent and prolonged periods of high temperatures. The UK Health Security Agency (UKHSA) has warned that extreme heat poses a growing risk to public health, particularly for older adults, young children and people with underlying health conditions. Heat-related deaths have increased during periods of exceptionally hot weather, and climate projections suggest that heatwaves are likely to become more common and intense in the years ahead. As these trends continue, understanding how to prepare for and respond to extreme heat is becoming increasingly important.

This article breaks down what qualifies as extreme heat, the health risks it poses and practical steps you can take to stay safe when temperatures rise.

What Is Extreme Heat?

Extreme heat is more than just a warm summer day. In the UK, it refers to periods of unusually hot weather that are significantly above what is typical for the time of year, thereby posing risks to health and well-being.

The Met Office defines a heatwave based on regional temperature thresholds, recognising that what is considered unusually hot varies across different parts of the country. A heatwave is generally declared when high temperatures persist for several consecutive days.

The Risks of Extreme Heat

Extreme heat affects the body in ways that can escalate quickly, sometimes within just a few hours of exposure. Exposure to extreme heat can lead to the following health risks: 

• Heat exhaustion and heatstroke—When the body can’t cool itself fast enough through sweating, its core temperature begins to climb uncontrollably. Heat exhaustion, marked by heavy sweating, weakness, dizziness and nausea, can progress rapidly to heatstroke, a life-threatening condition in which the body fails to regulate its core temperature. Heatstroke can cause damage to the brain, heart, kidneys and other organs, ultimately requiring emergency medical attention.
• Cardiovascular and respiratory strain—Heat forces the heart to work harder as it pumps more blood to the skin’s surface to release heat, which can be dangerous for people with existing heart conditions. Hot weather can also contribute to poor air quality, including higher levels of pollutants (eg ground-level ozone), which may trigger asthma symptoms and other respiratory problems.
• Dehydration—Excessive sweating without adequate fluid replacement can lead to dangerous dehydration, which strains the kidneys and can cause dizziness, confusion and fainting.

Tips for Staying Safe During Extreme Heat

While extreme heat poses serious risks, most heat-related illnesses are preventable with the right precautions. 

The following practical steps can help individuals and families reduce their risk and stay safe during periods of high heat:

• Stay informed. Keep up to date with weather forecasts and any heat alerts issued by the Met Office or health authorities. Adjust your plans accordingly on high-risk days.
• Plan ahead. During summer, when extreme heat is a persistent threat, check weather forecasts regularly so it doesn’t catch you off guard. Staying ahead of the forecast makes it easier to reschedule outdoor activities, prepare your home and make smarter choices before conditions become dangerous.
• Hydrate proactively, not reactively. Don’t wait until you’re thirsty. Drink water consistently throughout the day, and consider electrolyte-replacement drinks if you’re sweating heavily. Limit alcohol and caffeine, which can accelerate dehydration. 
• Time your activities wisely. Schedule outdoor exercise, gardening, DIY projects or other outdoor chores for the coolest parts of the day, such as early morning or late evening. Avoid strenuous activity during the hottest hours.
• Dress for the heat. Lightweight, loose-fitting, light-coloured clothing can help your body regulate temperature more effectively. A wide-brimmed hat and sunglasses add extra protection outdoors.
• Keep your living space cool. Use air conditioning if available. If you don’t have access to it, consider spending time in cooler public places, such as libraries, community centres, shopping centres or other air-conditioned buildings.
• Look out for those most at risk. Check in regularly with elderly neighbours, relatives and anyone with chronic health conditions. Never leave children or pets in parked vehicles; interior temperatures can spike to dangerous levels within minutes.
• Know the warning signs. Learn to recognise the symptoms of heat exhaustion (eg heavy sweating, weakness, headache and nausea) versus heatstroke (eg confusion, hot and dry or clammy skin, rapid pulse, and loss of consciousness). Heatstroke is a medical emergency. Call for help immediately if heatstroke symptoms occur.
• Cool your body directly. Cool showers, damp cloths on the neck and wrists, and misting fans can help lower your body temperature quickly when you’re feeling overheated.

Conclusion

Extreme heat is no longer a rare, isolated event; it’s an escalating public health threat that demands attention every summer. When left untreated, heat-related illnesses can become life-threatening. If heat-related symptoms don’t improve within an hour, call NHS 111 or seek medical advice. Call 999 immediately if someone shows signs of heatstroke.

For the latest information on hot weather and any heat alerts in your area, check updates from the Met Office and the UKHSA.

Article from Zywave 2026.