Keep yourself and loved ones safe during the hot weather
Hot weather is expected across Cardiff and the Vale of Glamorgan over the coming days with highs of 26C. If you are out and about enjoying the weather, please keep yourself safe.
If you do need us, please remember that your Community Pharmacy can help with a number of heat-related conditions and hay fever. To find your nearest Community Pharmacy, visit Community Pharmacies - Cardiff and Vale University Health Board (nhs.wales).
Some heat-related illnesses can safely be treated at home, including:
Heat rash (prickly heat)
Heat rash is uncomfortable but usually harmless. It usually gets better on its own after a few days.
The symptoms of heat rash are:
Small, raised spots
An itchy, prickly feeling
Mild swelling
The rash often looks red, but this may be less obvious on brown or black skin.
The main thing to do is keep your skin cool so you do not sweat and irritate the rash.
Sunburn
Sunburn is hot and sore skin caused by too much sun. It may flake and peel after a few days. You can treat it yourself. It usually gets better within seven days.
If you have sunburn, it’s important to:
Get out of the sun as soon as possible
Cool your skin with a cool shower, bath or damp towel (take care not to let a baby or young child get too cold)
Apply aftersun cream or spray
Drink plenty of water to cool down and prevent dehydration
Take painkillers, such as paracetamol or ibuprofen for any pain
Cover sunburnt skin from direct sunlight until the skin has fully healed
Dehydration
Dehydration means your body loses more fluids than you take in. If it's not treated, it can get worse and become a serious problem.
Symptoms of dehydration in adults and children include:
Feeling thirsty
Dark yellow and strong-smelling pee
Feeling dizzy or lightheaded
Feeling tired
A dry mouth, lips and eyes
Peeing little, and fewer than 4 times a day
To reduce the risk of dehydration in hot weather, you should drink more fluids than usual. It’s better to take small sips more often. You should drink enough during the day so your pee is a pale clear colour.
Your Community Pharmacy can help you if you have dehydration.
However, if you or someone else has the following symptoms, you should call 999 or go to the Emergency Unit:
You're feeling unusually tired
You're confused and disorientated
Any dizziness when you stand up does not go away
You have not peed all day
Your pulse is weak or rapid
You have fits (seizures)
These can be signs of serious dehydration that need urgent treatment.
It can be quite common for young children to become dehydrated and it can be serious if it’s not dealt with quickly. It’s important young children drink plenty of fluids to avoid dehydration. You can use a spoon to help make it easier for children to swallow fluids.
If your child has any of the following symptoms, you should visit your GP urgently:
Seem drowsy
Breathe fast
Have few or no tears when they cry
Have a soft spot on their head that sinks inwards (sunken fontanelle)
Have a dry mouth
Have dark yellow pee or have not had a pee in the last 12 hours
Have cold and blotchy-looking hands and feet
Heat exhaustion
Heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heat stroke, it needs to be treated as an emergency.
The signs of heat exhaustion include:
A headache
Dizziness and confusion
Loss of appetite and feeling sick
Excessive sweating and pale, clammy skin
Cramps in the arms, legs and stomach
Fast breathing or pulse
A high temperature of 38C or above
Being very thirsty
If someone has heat exhaustion, follow these four steps:
Move them to a cool place
Get them to lie down and raise their feet slightly
Get them to drink plenty of water. Sports or rehydration drinks are OK
Cool their skin – spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good, too
If you or someone else has signs of heatstroke, put the person in the recovery position and call 111 or get help from NHS Wales 111 online.
If you are concerned about your symptoms, please use the NHS 111 Wales symptom checker by clicking here.
Here are some additional ways you can stay safe in the heat and help us, help you if you need us:
Look out for loved ones, particularly those who are elderly or vulnerable
Keep curtains closed in rooms that face the sun to help keep indoor spaces cooler
Stay hydrated by drinking water or squash. Please note that sugary, alcoholic or caffeinated drinks can make you more dehydrated
If you are going in the car, never leave anyone in a parked vehicle, particularly young children or animals
The sun is at its hottest between 11am and 3pm, try to avoid the sun during these times
Water is appealing during hot weather, if you are going swimming to cool down, please take care and follow local safety advice.
Wear a high SPF and UV sunscreen if you are in the sun
Wear light, loose-fitting clothing and a hat to protect your head and neck
If you are thinking of exercising in the hot weather, please consider exercising at cooler times of the day (first thing in the morning, or last thing at night)
For more advice on how to say well this summer, visit our Feel Good Summer webpage here.