Beat the Heat: Staying Cool in a Heatwave

When the weather gets really hot, it can feel fun at first but too much heat can make you feel tired, dizzy, or unwell. Here are some simple tips to help you stay cool and safe.

Drink, Drink, Drink

• Drink lots of water during the day.

• Take a drink with you if you go out.

• Try to avoid too many fizzy drinks or energy drinks—they can make you feel worse.

Tip: Take small sips often, even if you don’t feel thirsty.

 

Stay in the Shade

• Try to stay out of the sun between 11am and 3pm (this is when it’s hottest).

• Sit under a tree, umbrella, or indoors where it’s cooler.

If you can, plan activities early in the morning or later in the evening.

Wear Cool Clothes

• Choose light, loose clothes (like t-shirts and shorts).

• Light colours (like white or pastel) help keep you cooler.

• Wear a hat or a cap to protect your head.

Use Sun Cream

• Put on sun cream (SPF 30 or more) before going outside.

• Reapply every couple of hours, especially if you sweat or go in water.

Sunburn can happen quickly, even when it’s cloudy.

Keep Your Space Cool

• Close curtains during the day to block the sun.

• Open windows in the evening when it’s cooler.

• Use a fan if you have one.

Cool Your Body Down

• Take a cool shower or bath.

• Splash cold water on your face and wrists.

• Put a damp cloth on your neck to cool off quickly.

Eat Light Foods

• Try foods like fruit, salads, and ice lollies.

• Avoid heavy meals that make you feel hot and slow.

Watch for Warning Signs

If you feel:

• Very dizzy

• Sick or have a headache

• Too tired or confused

Tell a trusted adult or friend and get help.

Look Out for Each Other

Check on your friends, younger children and older people.
Sometimes people don’t realise they are getting too hot.

Remember

Heatwaves don’t last forever, but while they’re here, it’s important to stay safe, stay cool and take care of yourself.