- The Met Office has issued a red extreme heat warning for Wednesday and Thursday, with dangerous heat expected across parts of England and Wales.
- Extreme heat can affect anyone, not just older or medically vulnerable people.
- The safest approach is to change your routine before the heat peaks, not wait until you feel unwell.
A red heat warning is not normal summer weather.
It means dangerous conditions are expected and there is a real risk to life, disruption to travel and pressure on services.
Here are 10 practical ways to reduce the risk over the next few days.
Avoid the hottest part of the day
Try to stay out of direct sun between 11am and 3pm.
If you need to go out, move slowly, use shade and keep the trip as short as possible.
Treat public transport as a heat risk
Buses, trains and platforms can become brutally hot, especially if services are delayed.
Carry water, avoid crowded journeys where possible and give yourself permission to abandon a trip if the heat feels unsafe.
Keep your home cooler before it heats up
Close curtains or blinds in rooms facing the sun.
If the air outside is hotter than inside, keep windows closed during the hottest hours and open them later when temperatures fall.
Drink before you feel thirsty
Thirst is not a perfect warning system.
Sip water regularly and be cautious with alcohol, which can worsen dehydration and judgement.
Eat lighter food if heavy meals feel too much
Cold meals, fruit, yoghurt, salads and smaller portions may be easier in extreme heat.
The priority is keeping fluids and salts balanced, not forcing a normal routine.
Cool your skin directly
A cool shower, damp cloth, spray bottle or wet towel can help bring your temperature down.
Cooling the neck, wrists and feet can feel especially effective.
Do not exercise in the peak heat
Move workouts, dog walks and gardening to early morning or late evening.
If you feel dizzy, weak, nauseous or unusually breathless, stop immediately.
Check on people who may struggle
Older adults, babies, people with long-term conditions and those living alone are at higher risk.
A quick call or visit can catch problems before they become emergencies.
Know the danger signs
Heat exhaustion can cause headache, dizziness, weakness, cramps, heavy sweating, thirst and feeling sick.
Move somewhere cool, drink fluids and cool the skin.
Treat heatstroke as an emergency
If someone becomes confused, very drowsy, unconscious, has a seizure or is hot but not sweating, call 999.
Heatstroke is not something to “sleep off”.
The main message is simple.
Do less, cool down early and take the warning seriously.
A heatwave at this level is not just uncomfortable.
It can be dangerous even for people who usually consider themselves fit and healthy.
