Summer Health Advice

The main risks posed by a heatwave are: 

• not drinking enough water (dehydration) 
• overheating, which can make symptoms worse for people who already have problems with their heart or breathing
• heat exhaustion and heatstroke

Who’s most at risk?

A heatwave can affect anyone, but the most vulnerable people are:

• older people – especially those over 75 and female
• those who live on their own or in a care home
• people who have a serious or long-term illness including heart or lung conditions, diabetes, kidney disease, Parkinson’s disease and those with dementia (including Alzheimer’s disease)
• people who are on multiple medicines that may make them more likely to be badly affected by hot weather
• those who may find it hard to keep cool – babies and the very young, the bed bound, those with drug or alcohol addictions
• people who spend a lot of time outside or in hot places – those who live in a top-floor flat, the homeless or those whose jobs are outside

Watch out for signs of heat-related illness

If you or someone else feels unwell with a high temperature during hot weather, it may be heat exhaustion or heatstroke.

Find out about the signs of heat exhaustion and heatstroke, and when to get help

For more information and tips visit: Summer health advice – Mid and South Essex Integrated Care System (ics.nhs.uk)

Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter.

Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes.

Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep.

For more information visit GOV.UK: Beat the heat: staying safe in hot weather.

You can also get help from the environmental health office at your local council, if you think a hot house is affecting your health or someone else’s. They can inspect a rented home for hazards to health, including excess heat.

Find your local council (GOV.UK)

Some medications can affect how your body responds to heat. This includes diuretics, certain antidiabetics, laxatives and mental health medicines. These may increase your risk of dehydration or heat-related illness.

If you are concerned, please seek advice from your pharmacist.

You should take extra care if you have a condition that affects your ability to regulate body temperature, such as heart failure, diabetes or kidney disease.

For those taking medicines for mental health conditions, Mental Health UK has published guidance on how heat can affect your wellbeing.

Many people also underestimate the dangers of jumping into water or taking a dip to cool off, with these dangers exacerbated for those with limited experience of outdoor swimming. Meanwhile, unseen hazards and cold-water shock can mean even strong swimmers can get into trouble.

Simple tips to help stay safe include:

• Stick to proper pathways and stay clear of the water’s edge

• Don’t enter the water after drinking alcohol

• Walk a safe route home after drinking, with friends and away from water

• Cold water shock can kill, walking into the water rather than jumping in can help reduce the risk.

As the statistics show, many people do not expect their time near water to turn into an emergency, so knowing what to do if you or someone else is in trouble in the water can be lifesaving. If someone is in trouble in the water, the best way to help is by staying calm, staying on land, and remember Call, Tell, Throw:

• Call 999 for the emergency services

• Tell the struggling person to float on their back

• Throw them something that floats.

If you find yourself in trouble in the water, remember to ‘Float to Live’. Tilt your head back with your ears submerged. Relax and breathe normally. Move your hands to help stay afloat. Spread your arms and legs out. Once your breathing is controlled, call for help or swim to safety.

For more advice visit: Summer Water Safety (essex-fire.gov.uk)

Hay fever can be miserable for so many people as the different blossoms and allergies run through the whole summer. 

There’s currently no cure for hay fever and you unfortunately cannot prevent it. However, you can do things to ease your symptoms when the pollen count is high including: 

• putting Petroleum Jelly around your nostrils to trap pollen,
• wearing wraparound sunglasses to stop pollen getting into your eyes,
• showering and change your clothes after you’ve been outside to wash pollen off.

For more advice on managing hay fever symptoms visit allergy.uk.org 

Barbeques and eating outside are one of summer’s greatest pleasure but every year people fall ill to food poisoning from barbecues which could be easily prevented. Before serving meat (burgers, sausages, kebabs, chicken and pork) that you have cooked on the barbecue, always check that:

• the meat is steaming hot throughout,
• there is no pink meat visible when you cut into the thickest part, and
• meat juices run clear.

Top tips

• Consider cooking all chicken and pork in the oven first, then giving it a final finish on your barbecue.
• Don’t mix utensils used to prepare raw and ready-to-eat dishes.
• Never reuse a marinade used on raw meat, unless you give it a thorough cook first.
• Ensure you wash your hands after handling raw meat or visiting the toilet.

Barbeque fire safety

Every year the Essex County Fire and Rescue Service are called to a number of fires that are started by using a barbecue. Barbeques can be dangerous if not handled responsibly, so it’s important to keep safety in mind, especially when young children and pets are around.

For more information visit: Barbecue Safety (essex-fire.gov.uk)

During extreme hot weather you should be prepared for travel disruption. You should only travel if it is essential. If you do need to travel, make sure you have plenty of water with you and perhaps a handheld fan. Follow Essex Travel on Twitter for updates.

Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can burn in the UK, even when it’s cloudy. 

There’s no safe or healthy way to get a tan. A tan does not protect your skin from the sun’s harmful effects.

Aim to strike a balance between protecting yourself from the sun and getting enough vitamin D from sunlight.

Sun safety tips

Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.

Make sure you:

• spend time in the shade between 11am and 3pm
• never burn
• cover up with suitable clothing and sunglasses
• take extra care with children
• use at least factor 30 sunscreen

What factor sunscreen (SPF) should I use?

Do not rely on sunscreen alone to protect yourself from the sun. Wear suitable clothing and spend time in the shade when the sun’s at its hottest.  

When buying sunscreen, the label should have:

• a sun protection factor (SPF) of at least 30 to protect against UVB
• at least 4-star UVA protection

UVA protection can also be indicated by the letters “UVA” in a circle, which indicates that it meets the EU standard.

Make sure the sunscreen is not past its expiry date.

Do not spend any longer in the sun than you would without sunscreen.

For more detailed information and advice visit: Sunscreen and sun safety (nhs.uk)