Beat the heat

Hydration is key - ensure an adequate intake of fluids, especially water. Dehydration can escalate quickly in hot weather, so carry a water bottle and sip regularly throughout the day

Dress wisely - opt for lightweight, loose-fitting, and light-coloured clothing. This helps in reflecting the sun's rays and allows the body to cool naturally

Sun protection - shield yourself from the sun's harsh rays by wearing a wide-brimmed hat, sunglasses, and applying sunscreen. This helps prevent sunburn and reduces the risk of heat-related illnesses

Indoor retreat - during the peak heat of the day, consider spending time indoors in a cool environment. Ensure your home is well-ventilated and, if possible, use air conditioning

Plan outdoor activities - if you need to be outside, schedule activities during the cooler parts of the day – early mornings or late afternoons. This minimises exposure to extreme temperatures

Healthy snacking - consume light and refreshing snacks like fruits and vegetables, which not only provide necessary nutrients but also contribute to hydration

Regular check-ins - keep in touch with friends, family, or neighbours, especially if you are living alone. Regular check-ins ensure that everyone is coping well with the heat

Know the warning signs - be aware of the symptoms of heat-related illnesses such as heat exhaustion or heatstroke. If you or someone else experiences weakness, nausea, confusion, or a high body temperature, seek medical attention immediately.