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  1. ITV Report

How to cope in the hot weather

Temperatures reached highs of 24 degrees in Carlisle Photo: ITV Border

With warmer weather hitting parts of Cumbria and the south of Scotland over the weekend and week ahead, locals and visitors are advised to take extra care when outside.

Temperatures reached a high of 24 degrees on Sunday, 18 June.

Here are a few tips for coping in the heat:

  • Avoid the heat: stay out of the sun and don't go out between 11am and 3pm (the hottest part of the day) if you're vulnerable to the effects of heat.
  • Wear sunscreen - even if you're just going to be in the sun for a short while.
  • Drink cold drinks regularly, such as water and diluted fruit juice. Coffee and alcohol do not keep you hydrated, so avoid them as well as other drinks high in caffeine or sugar.
  • Carry a bottle of water around with you - people are advised to drink more than the 2 litres recommended amount, to keep hydrated in the hot weather.
  • Wear lighter and loose clothing - lighter clothes will allow your skin to breathe. Dark-coloured clothes are known to absorb heat, so brighter clothes can also help to keep you cool.
  • Wear a hat and sunglasses if you go outdoors.
  • Have cool baths or showers, and splash yourself with cool water - you could also buy a mist spray that you could use on the go.
  • Shut windows and pull down the shades when it is hotter outside. You can open the windows for ventilation when it is cooler.
  • Keep rooms cool by using shades or reflective material outside the windows. If this isn't possible, use light-coloured curtains and keep them closed.
  • Plan ahead to make sure you have enough supplies, such as food, water and any medications you need.
  • Identify the coolest room in the house so you know where to go to keep cool.
  • Listen to alerts on the radio, TV and social media about keeping cool.
  • Check up on friends, relatives and neighbours who may be less able to look after themselves.
Drone still of Carlisle as a heatwave hit the city causing temperatures to reach the mid-20s. Credit: ITV Border

A heatwave can affect anyone, but certain people are considered to be more vulnerable to its effects, they are:

  • older people, especially over 75 years of age
  • babies and young children
  • people with a serious chronic condition, especially heart or breathing problems
  • people with mobility problems – for example, people with Parkinson's disease or who have had a stroke
  • people with serious mental health problems
  • people on certain medications, including those that affect sweating and temperature control
  • people who misuse alcohol or drugs
  • people who are physically active – for example, labourers or those doing sports

You can identify if someone needs help by looking for any of the following symptoms:

  • breathlessness
  • chest pain
  • confusion
  • intense thirst
  • weakness
  • dizziness
  • cramps which get worse or don't go away
Drone still of Carlisle in sunshine and hot weather Credit: ITV Border

If you come across anyone feeling unwell, offer them some fluids to drink and seek help from a GP or call the NHS on 111. If possible, take them somewhere cool to rest.