How to Stay Safe During the UK Heatwave: Practical Tips

The UK is facing an extreme heatwave, with the Met Office issuing a red extreme heat warning, which is the highest level of alert that signals a risk to life for everyone and not just vulnerable groups. This means that understanding how to stay safe and how to help others is essential during extreme heat.

This article breaks down what you need to know, why heat can be harmful and the practical steps you can take to protect yourself during the heatwave.

In this Article

Understanding Heat Risks

Heat can affect the body in ways that is not always obvious. This is because when temperatures rise, our heart works harder to pump blood to the skin, so that heat can escape through sweat and the body can cool down. However, this also means losing water and essential salts. Also if the body is unable to cool down effectively, it can lead to exhaustion or in severe cases lead to a heatstroke.

What makes this heatwave particularly dangerous is the combination of high daytime temperatures and warm nights. When nights stay above 20–22°C, the body struggles to recover, especially for older adults, babies and people with chronic illnesses. This combined stress is why prolonged heatwaves can be so harmful.

Some of the common signs of heat exhaustion include:

Dizziness or light‑headedness
Headaches
Excessive sweating
Muscle cramps
Nausea
Fast breathing or pulse

On the other hand, a heatstroke is life‑threatening. It’s symptoms include confusion, fainting, a body temperature above 40°C and hot, dry skin. In these cases, emergency services should be contacted immediately.

Keeping Your Home Cool

UK homes are built to retain heat, which is great during winter, but is a real challenge during a heatwave. Many houses, especially newer builds and top‑floor flats, can become dangerously warm. The goal is to reduce heat entering during the day and release it at night.

Here are some tips to keeping you home cool:

During the Day

Keep blinds and curtainsclosed on sun‑facing windows.

Use light‑coloured curtains if possible as they reflect heat better.

Turn off unnecessary lights and appliances because they generate heat.

Avoid using ovens, tumble dryers or anything that warms the air.

If you have a loft hatch, leave it open to allow hot air to rise.

During the Night

Create cross‑ventilation by opening windows on opposite sides of the home.

Use fans to move air, ideally placing a bowl of ice or a damp cloth in front of them for a cooling effect.

If it’s safe, keep internal doors open to allow airflow.

If one room stays cooler than the rest, designate it as a “cool room” and spend time there during the hottest hours

Moreover Ventilation matters, but timing is everything. Opening windows during the hottest part of the day can actually make your home warmer. Instead, ventilate early in the morning and late at night when temperatures drop.

Hydration & Food Safety

Staying hydrated is the simplest and most effective way to protect yourself during extreme heat. You don’t need expensive electrolyte drinks as water is usually enough, but you do need more of it than usual.

Aim to drink regularly throughout the day, even if you don’t feel thirsty. Dehydration can creep up slowly, especially in warm and humid conditions.

Here are some useful hydration tips:

Keep a refillable bottle with you at all times.
Add slices of lemon, cucumber or mint if plain water feels repetitive.
Eat water‑rich foods such as watermelon, oranges, cucumber, tomatoes and yoghurt.
Avoid excessive caffeine and alcohol, which can worsen dehydration.

Food safety also becomes more important in hot weather. Perishable foods spoil faster, so keep items refrigerated promptly and avoid leaving cooked food out for long periods.

Protecting Vulnerable Groups

Extreme heat does not affect everyone equally. For instance, older adults, babies, pregnant women, people with chronic conditions and those living in poorly insulated homes face higher risks. Outdoor workers, people experiencing homelessness, and individuals without access to cool spaces are also particularly vulnerable.

If you know someone who may struggle during the heatwave, check in on them regularly. Simple actions, such as offering a fan, helping close blinds or ensuring they have enough water can make a significant difference.

Symptoms to look out for:

Confusion or unusual behaviour
Difficulty breathing
Reduced sweating despite the heat
Dizziness or fainting
Very dark urine or reduced urination

These signs may indicate dehydration or heat‑related illness.

Staying Safe Outdoors

If you need to go outside, plan carefully. The sun is strongest between 11am and 4pm and even short exposure can lead to overheating.

Do:

Seek shade whenever possible

Wear loose, light‑coloured clothing made from cotton or linen

Use sunscreen with SPF 30 or higher

Carry water with you at all times

Take frequent breaks if walking or working outdoors

Avoid:

Strenuous exercise during peak heat

Long periods in direct sunlight

Leaving children or pets in cars, even for a minute

Dark or synthetic clothing that traps heat

Also, if you exercise regularly, switch to early morning or late evening sessions when temperatures are lower to avoid overheating.

Travel, Work & Daily Routines

Extreme heat also disrupts daily life as trains may run slower to prevent rail buckling, roads can soften and workplaces may become uncomfortably warm.

Therefore, if you’re commuting:

Carry water and avoid crowded, poorly ventilated carriages.
Check travel updates before leaving home.
Allow extra time for delays.

Moreover, at work, employers should take steps to keep staff safe, especially in hot indoor environments or outdoor roles. This may include flexible hours, more breaks, shaded areas and access to cool drinking water.

Download our Free Heatwave Preparedness Checklist Now, to stay safe.

Pets & Wildlife

Pets can be more affected by the extreme heat. This means that dogs should not be walked during the hottest part of the day as the pavements can burn paws even when the air feels warm rather than hot.

You can keep your pets safe by:

Providing constant access to water
Offering cool, shaded spaces
Avoiding car journeys
Freezing treats like fruit or pet‑safe ice cubes

Wildlife also struggles during heatwaves. Leaving out shallow dishes of water can help birds, hedgehogs and pollinators survive extreme temperatures.

Conclusion

The UK heatwave of 2026 is a reminder that extreme heat is no longer a rare event, but with the right knowledge and simple, practical steps, we can protect ourselves and support those around us. Staying cool, staying hydrated and staying informed are the most important actions you can take during a red extreme heat warning.