The East of England has a 70 per cent chance of experiencing "heatwave" conditions in the next few days, according to the Met Office.

Temperatures have the potential to reach 30 degrees Celsius during the daytime with temperatures as high as 18 degrees Celsius during the night.

During hot spells older people, young children and those with an ongoing illness are particularly at risk as they feel the effects of heat more than others. It is important to be prepared by taking some simple steps to help protect your health from the effects of high temperatures. There are some top tips that will help you keep safe in hot weather:

Stay out of the heat!

  • Try to keep out of the sun between 11am and 3pm
  • Wear UV sunglasses, preferably wraparound, to reduce UV exposure to the eyes, walk in the shade, apply sunscreen of at least SPF15 with UVA protection but for the greatest protection apply SPF50. Wear also a hat, a light scarf and light, loose-fitting cotton clothes. This should minimise the risk of sunburn.
  • Avoid moving around a lot

Cooling yourself down

  • Drink lots of cool drinks, avoid drinks like alcohol, caffeine and hot drinks. Remember to take water with you when travelling; cold food is better as well.
  • Cold showers, baths and washes can cool you down, even just a damp cloth on the back of your neck

    Keeping your surroundings cool

    • Keep windows that face the sun closed and open only at night
    • Lights and other electrical equipment give off heat, so if you don't need them turn them off
    • Indoor plants and bowls of water can cool rooms down
    • Sleep in the coolest room
    • Never stay or leave anyone in a closed, parked vehicle in hot weather but especially older people, infants, young children or animals 

      If you have thermometer try and make sure that the temperature is below 26 degrees. If you get too hot it might lead to exhaustion or even sunstroke. You could feel tired, weak, have a  headache or  muscle cramps, feel thirsty, sweating heavily and being sick. If you or anyone else feels like this take action quickly. 

      • lie down in a cool place "“ such as a room with air conditioning or somewhere in the shade
      • remove any unnecessary clothing to expose as much of your skin as possible
      • cool your skin "“ use whatever you have available, such as a cool, wet sponge or flannel, cold packs around the neck and armpits, or wrap yourself in a cool, wet sheet
      • fan your skin while it's moist "“ this will help the water to evaporate, which will help skin cool down
      • drink fluids "“ this should ideally be water, fruit juice or a rehydration drink, such as a sports drink

      You should not be alone so tell someone immediately and ask them to stay with you until you are feeling better. Most people should start to recover within 30 minutes but if you do not seek medical help and make sure that you are not left alone.

      Val Thomas, Consultant in Public Health at Cambridgeshire County Council, said:  "Our tips can help keep you safe during the hot weather. High temperatures can be very dangerous, especially for people who may be particularly vulnerable such as older people, young children and those with serious illnesses.

      "Everyone can enjoy the sun safely by keeping out of the heat at the hottest time of the day, avoiding sunburn and staying hydrated with plenty of cool drinks. Older people and those with long-term illnesses are particularly vulnerable to the effects of very hot weather, so it's important to look out for them and keep indoor areas as cool as possible."


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