How to stay safe in hot weather
Although many people enjoy it, hot weather can cause some people to become unwell.
Many of the health risks caused by hot weather are preventable. By taking a few simple steps, you can help keep yourself and others safe and healthy.
Risks of hot weather
Hot weather affects the body and can lead to illness. It can even cause death.
Hot weather can increase the risk of having a heart attack or stroke. It can also make existing health problems worse, like lung and heart disease.
Heat can also cause:
- dehydration
- overheating (becoming very hot)
- heat exhaustion
- heat stroke
Who’s at risk in hot weather?
Anyone can become unwell when the weather is hot. However, some people are more at risk of becoming very unwell. This includes:
- people aged 65 or over
- children aged 5 and under
- babies
These groups are less able to regulate their body temperature. This makes them more vulnerable in hot weather.
You’re also more at risk of becoming unwell in hot weather if you:
- have an underlying health condition – like heart problems, diabetes, dementia, kidney disease, Parkinson’s disease or lung problems
- are pregnant
- have a serious mental health condition
- are ill and dehydrated, for example due to diarrhoea and vomiting
- take alcohol or drugs
- are active and spend a lot of time outside – for example, runners, cyclists and walkers
- work in a manual job outdoors
- are homeless
- live alone and are unable to care for yourself
- have mobility problems
How to prepare for hot weather
Many of the health risks in hot weather are preventable. There are steps you can take to help protect yourself and others.
Do
- check your local weather forecast so that you know when hot weather is expected
- check air pollution forecasts – hot weather can make air pollution worse which can cause problems if you have asthma and/or breathing problems
- plan activities to avoid being outside during the hottest part of the day (11am to 3pm)
How to stay safe in hot weather
Staying hydrated and making sure you don’t get too hot is important in hot weather. You can also look out for those who may need help drinking enough and keeping cool.
Stay hydrated
To help stay hydrated, you should:
- drink fluids throughout the day, especially if you’re active – water or diluted juice are good choices
- use the urine colour chart to check for signs of dehydration – your pee should be a pale straw colour
- take a refillable water bottle if you’re going out
- take extra water for journeys by car or public transport
It’s also important to limit the amount of alcohol you have. Alcohol is a diuretic meaning it can cause dehydration. If you do drink alcohol, alternate it with water or a soft drink.
Find out more about the signs and symptoms of dehydration
Protect yourself from the sun
To help protect yourself from the sun, try to:
- cover up with loose clothing
- put on sunscreen with at least SPF 30
- stay out of the sun when the sun’s rays are strongest (11am to 3pm)
- plan exercise and outdoor activities during cooler parts of the day
It’s also important to make sure that babies, children and older people are not left in closed spaces or stationary cars. These areas can get hot very quickly.
Get more advice on suitable clothing and sunscreen during hot weather
Keep babies and children cool
Babies under 6 months shouldn’t be out in direct sun at all.
If you take your baby outdoors in the sun, make sure they’re protected by shade and clothing.
Don’t put a blanket, any type of cover or plastic over the pram to give shade. It can get very hot and could make your baby overheat.
Keep cool at home
Your home may overheat during warmer weather. To help cool your home, you could:
- close blinds and curtains if windows get direct sunlight during the day
- close outside shutters or shades, if you have them
- open windows (if it’s safe to) when the air feels cooler outside, for example at night
- move to cooler parts of the house if you can, especially for sleeping
- reduce the heat generated in your home by turning off lights and electrical products that aren’t being used
Stay safe when swimming outdoors
When the weather is warmer, it may be tempting to go open water swimming, or wild swimming, to cool off.
Open water swimming has many physical and mental health benefits. However, there are some risks too like strong currents and cold water shock.
Find out more about the risks of open water swimming
Find out how to swim safely in Scotland’s outdoor water
Climate change and hot weather
The weather extremes we experience are changing with our hottest days getting hotter.
Find out more about how climate change is impacting weather across Scotland