People are being urged to take extra care in the heat as temperatures are predicted to rise to record-breaking highs.

Public Health Wales (PHW) has issued advice on how to handle the heat as the Amber Extreme Weather Warning is in place for the whole of Wales by the Met Office today (Monday, July 18).

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While everyone wants to enjoy the sun, the Extreme weather warning means that generally people are being asked to stay out of the heat where possible. PHW advises people to try to stay indoors, especially between midday and 3 pm.

Avoiding strenuous outdoor activities such as sport, DIY, or gardening is also recommended, though if this is not possible, do it during the cooler parts of the day. Use sunscreens or sunblocks to help prevent sunburn and cover up with a t-shirt or other loose-fitting clothes, as well as wearing a hat to shade your head and sunglasses to protect your eyes is also advised.

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PHW suggests that drinking at least eight glasses of water a day would be beneficial to stay cool, and for people to avoid alcohol, tea, or coffee as they can make you dehydrated. You can also take a cool bath or shower or splash your face with cold water to cool down.

In the heat, some people may begin to feel unwell and experience heat cramps, heat rash, or heat oedema (swelling of the joints, mostly ankles).

A common illness relating to extreme heat is heat exhaustion, where someone may experience tiredness, dizziness, headache, nausea, vomiting, hot, red and dry skin, and confusion. If left untreated with can lead to heatstroke.

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According to PHW, symptoms of heatstroke may include:

  • high body temperature – a temperature of or above 40°C (104°F) is a major sign of heatstroke
  • red, hot skin and sweating that then suddenly stops
  • fast heartbeat
  • fast shallow breathing
  • confusion/lack of co-ordination
  • fits
  • loss of consciousness

 If you or others feel unwell PHW says to:

  • Try to get help if you feel dizzy, weak, anxious or have intense thirst and headache
  • Move to a cool place as soon as possible and measure your body temperature
  • Drink some water or fruit juice to rehydrate
  • Rest immediately in a cool place if you have painful muscular spasms (particularly in the legs, arms or stomach, in many cases after sustained exercise during very hot weather), and drink oral rehydration solutions containing electrolytes
  • Medical attention is needed if heat cramps last more than one hour
  • Consult your doctor if you feel unusual symptoms or if symptoms persist

For more information, visit https://phw.nhs.wales/services-and-teams/environmental-public-health/extreme-hot-weather/