3. Drink regularly
Drink water (not alcohol or caffeine) more than normal – have a bottle with you everywhere you go. Remember, your nose knows – if your wee smells you are dehydrated!
4. Clothes matter
Wear less (single layer), loose (breathable fabrics) and light (reflective colours).
5. Slow down
Use energy wisely and try not to exert yourself more than you need. If exercising, choose earlier or later in the day and lower the intensity – you need to lower your expectations of what you can achieve.
6. Be heat aware
Look after yourself, older people and the young, who cannot pick up the cues of how hot or thirsty they are.
7. Plan ahead
Think about your day and what you can do to avoid the sun or prevent yourself overheating. What three things will work for you?
8. Cool house
Know how to keep your home cool: close blinds during the day to block the heat from getting in and close doors to rooms you are not using to keep cold air where you need it most. In the evening, as the temperature cools, open up the house to cool your home naturally – but still lock up overnight!
9. Eat cool food
There are many food types that contain large quantities of water that could help maintain hydration status alongside what you drink. These include cucumbers, asparagus, plums, broccoli, celery, cauliflower, strawberries, potatoes, lettuce, turmeric, okra, grapes, watermelon, avocado, green beans, cherries, pineapple and courgette (zucchini).
10. Be heat illness aware
It is important to identify the signs and symptoms of minor heat illnesses because this can prevent the onset of the life-threatening condition of heatstroke.