Keep yourself and loved ones safe during the hot weather

There is hot weather 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:   

1.  Move them to a cool place  

1. Get them to lie down and raise their feet slightly  

1. Get them to drink plenty of water. Sports or rehydration drinks are OK  

1. 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.