When the sunshine arrives, most of us are eager to make the most of it. Long, bright days are one of the highlights of summer, especially after months of cooler weather. However, prolonged periods of high temperatures can present real health risks, particularly for older people, young children, and those with existing health conditions.

As temperatures rise across Eastbourne and East Sussex, a few simple precautions can help you stay comfortable, safe, and well during periods of extreme heat.

Stay Out of the Hottest Part of the Day

The sun is usually at its strongest between 11am and 3pm. If possible, plan outdoor activities for the morning or later in the afternoon when temperatures are lower.

If you need to be outside:

• Walk in shaded areas where possible
• Wear a wide-brimmed hat
• Apply sunscreen regularly
• Choose lightweight, loose-fitting clothing
• Avoid strenuous physical activity during the hottest hours

Keep Your Body Cool

Staying hydrated is one of the most important things you can do during hot weather.

Try to:

• Drink water regularly throughout the day
• Eat foods with a high water content, such as fruit and salads
• Limit excessive alcohol consumption
• Avoid too many caffeinated drinks
• Take cool showers or baths when needed

A damp cloth on the back of your neck or wrists can also provide quick relief when temperatures become uncomfortable.

Keep Your Home as Cool as Possible

Homes can quickly become uncomfortably warm during a heatwave.

To help keep indoor temperatures down:

• Close curtains or blinds on sun-facing windows during the day
• Open windows in the early morning and evening when the air is cooler
• Turn off unnecessary electrical equipment that generates heat
• Use fans where appropriate to improve airflow

This is particularly important for older relatives, infants, and anyone who may struggle to regulate their body temperature.

Take Extra Care with Medication and Health Conditions

Some medications can be affected by high temperatures.

Always follow the storage instructions provided with your medication and speak to your pharmacist or GP if you are unsure. Many medicines should be kept below 25°C, while others may require refrigeration.

People living with long-term health conditions should take extra care during periods of extreme heat and seek medical advice if they feel unwell.

Check on Others

Heatwaves can affect everyone differently. A quick phone call, text message, or visit to a neighbour, friend, or relative can make a significant difference.

Older people, those living alone, and individuals with health conditions may need extra support during very hot weather.

A simple check-in can help ensure they have enough water, are keeping cool, and are coping well with the heat.

Stay Safe in Hot Weather

Summer weather is something many of us look forward to, and with a little preparation there's no reason not to enjoy it. Staying hydrated, keeping cool, and looking out for those around us can help everyone make the most of the warmer days while staying safe and well.