The government agency is encouraging people to follow one rule for four hours of the day during the hot weather
The Met Office has issued safety guidance for UK households to follow this week as temperatures continue to reach 30C. As part of its latest advice, the government agency is urging British residents to follow an ’11am rule’ for the coming days.
It comes as the ‘tropical’ conditions are set to linger for the rest of the week, with Tuesday (July 1) to see temperatures as high as 34C in the south-east. Elsewhere, the mercury is forecast to stay around the mid to high 20s. A Met Office spokesperson said: “Hot, sunny and humid in the southeast today.”
Up north, it should cool down slightly, however, as the spokesperson added: “Cloudier and fresher elsewhere with showery outbreaks of rain. Heavy showers and thunderstorms are possible across parts of Scotland and northern England later in the afternoon.”
Amid the sizzling conditions, the Met Office is reminding the public to follow its tips for staying cool. Taking to X, the organisation posted four tips for staying safe in extreme heat. It adds: “The heat can affect your health and make you feel unwell, there are many simple things you can do to keep yourself safe.”
The first tip urges Brits to take water with them when going outside, as well as a wide-brimmed hat and sunscreen. The second reminds UK residents of the importance of dressing appropriately for the heat.
“Dress light and choose light fabrics in light colours”, the Met Office said. Another tip reads: “The temperatures of our sea and rivers can be low enough to cause water shock, so check the water temperature before jumping in.”
As for the remaining tip, the Met Office encourages people to follow its rule of practising good safety procedures during certain times of the day, including avoiding certain activities for four hours of the day. “Keep out of the sun and avoid any exercise between 11am to 3pm when the sun is the strongest”, the government agency said.
The sun’s heat is at its hottest and its UV rays are most intense during this time of day. This raises the chances of heat-related health issues, the NHS says.
According to the Met Office, staying in the shade, wearing light clothes, and drinking plenty of water are crucial ways to stay safe. If you must exercise, consider doing it in the early morning or late evening when it’s cooler.
It is vital to ensure you are drinking enough water daily. The NHS recommends between six and eight cups of water per day. One of the best ways to achieve this is to keep a reusable water bottle with you, as it can serve as a reminder to drink. You can also schedule your hydration by setting key times to drink water. For example, start your day with a glass of water in the morning.
It is wise to familiarise yourself with the signs of heat exhaustion and heatstroke, such as dizziness, nausea, muscle cramps, and confusion, according to the NHS. If you experience any symptoms of heat-related illness, seek medical attention immediately.
Signs of dehydration to look for:
- Feeling thirsty
- Peeing less often than usual
- Feeling dizzy or lightheaded
- Feeling tired
- A dry mouth, lips and tongue
- Sunken eyes
Heat stroke symptoms can include:
- An extremely high body temperature
- Sudden confusion or hallucinations
- Difficulty walking
- Seizures
- Fainting.
- Loss of consciousness
- A fast heartbeat.
When you become severely dehydrated and cannot sweat enough to cool the body down, it can be much easier to suffer from heat exhaustion or heat stroke, the latter of which can be extremely serious. Heat exhaustion normally has symptoms such as not feeling well, being drowsy and feeling hot, meaning you need to seek shade and rehydrate. However, heat stroke is very dangerous, and you should seek medical treatment right away.