How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!

Don’t Forget the Sunblock: Why It’s Essential for Picnics and BBQs

There’s something truly special about the great British picnic or summer BBQ. 

Whether you’re flipping burgers in the garden, lounging on a blanket in the park, or enjoying sausages by the seaside, there’s one thing that should be just as important as the food: sunblock.

Many of us remember to bring the potato salad, the disposable cutlery, even a spare umbrella just in case – but sunblock? That often gets left behind. Here’s why that’s a mistake.

1. UV Rays Don’t Take a Holiday

Even on cloudy or breezy days, harmful ultraviolet (UV) rays can penetrate the clouds and damage your skin. In fact, up to 80% of UV radiation can pass through cloud cover, meaning that cool, overcast day still poses a risk. Sitting in a garden chair all afternoon might not feel dangerous, but sun damage is often silent until the burn appears – and by then, it’s too late.

2. You’re Likely to Be Outside for Hours

Unlike a quick walk to the shops, BBQs and picnics typically last for several hours. This prolonged exposure dramatically increases your risk of sunburn and, more seriously, long-term skin damage. If you're eating, chatting, or dozing in the sun from noon ‘til early evening, that's a lot of unprotected time.

3. Sunburn Isn't Just Painful – It’s Dangerous

We often dismiss sunburn as a temporary nuisance, but the reality is far more serious. Repeated sunburns increase your risk of skin cancer, including melanoma – one of the deadliest forms. The British Skin Foundation reports that skin cancer is the most common form of cancer in the UK, and the numbers are rising. Prevention is far easier than treatment.

4. You Sweat, You Swim, You Grill – You Need to Reapply

Summer activities are messy and sweaty. Whether you're cooking over hot coals, playing rounders, or simply sweating under the sun, sunblock can wear off. If you’re near water – even paddling pools or a seaside picnic – it’s doubly important to reapply every two hours, and immediately after swimming or heavy perspiration.

5. Children and Elderly Guests Are Especially Vulnerable

If your picnic or BBQ includes tiny tots, young children or older adults, sun protection becomes even more critical. Their skin is more sensitive to UV radiation, and they may not realise how long they’ve been exposed. Ensure everyone is protected with broad-spectrum sunblock (SPF 30 or higher), hats, and shade when possible.

6. Sunblock Doesn’t Just Protect – It Preserves the Fun

There’s nothing worse than waking up the day after a lovely BBQ to discover painful, peeling skin. Sunburn can ruin your weekend, leave you exhausted, and put a real dampener on future plans. Using sunblock means you’re free to enjoy the sunshine without paying for it later.

Quick Tips for Sun Safety at Your Next BBQ or Picnic:

Apply sunblock at least 15 minutes before going outside

Choose SPF 30 or higher, with UVA and UVB protection

Reapply every two hours, or more frequently if sweating or swimming

Bring hats, sunglasses, and seek shade when the sun is strongest (11am–3pm)

🧴Keep a spare bottle of sunblock in your picnic hamper or BBQ kit

In Conclusion

Sunshine, grilled food, and good company are what summer memories are made of – but don’t let them come with a side of sunburn. Pack the sunblock with as much care as the crisps and condiments, and you’ll ensure your picnic or BBQ is remembered for all the right reasons.

Stay safe, stay sun-smart – and pass the ketchup and the burger!