5 NHS tips for avoiding heatstroke as temperatures to hit 30C in Scotland

The health service has warned of the dangers hot weather can bring.

The NHS has issued a heatstroke warning as temperatures climb dangerously high for much of Scotland. The health service posted an alert on X, formerly Twitter, and shared five tips for preventing heatstroke and heat exhaustion.

Heat exhaustion happens when the body gets too hot, usually during a heatwave or in hot temperatures. Someone with heat exhaustion may look ashen, have a headache or dizziness, and feel sick.

If they don't cool down, heat exhaustion can turn into heatstroke, which needs to be treated as an emergency. And there's a wide risk of heat exhaustion today, August 13, as the Met Office has predicted that temperatures in Scotland could even surpass 30C.

Glasgow is to be one of the hottest areas in the country today, hitting 28C, while much of the Highlands is to reach a piping 26C. Edinburgh is to see the mercury reach 25C, while Aberdeen is predicted to be slightly cooler at 21C.

Along with this heat and humidity comes the possibility for some wild weather, with yellow thunderstorm warnings also having been issued by the Met Office from this afternoon and into tomorrow night, August 14.

Those who venture out in the heat today should be careful, with the NHS warning on X: "It's a hot one across much of the UK this week. While many of us enjoy the sunshine, it’s important to stay safe in the heat to avoid heat exhaustion or heatstroke. Here are 5 top tips to help you beat the heat."

5 tips to prevent heat exhaustion and heatstroke

The NHS shared the following tips on their website to help prevent heat exhaustion or heatstroke.

These included:

• drink more cold drinks, especially if you're active or exercising
• wear light-coloured, loose clothing
• avoid the sun between 11am and 3pm
• avoid excess alcohol
• avoid extreme exercise

If you're inside on a very hot day, it also recommends closing the curtains, and closing the windows if it's hotter outside than in your home. You should also turn off electrical equipment and lights that get hot.

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Symptoms of heat exhaustion

The signs of heat exhaustion, according to the NHS, include:

• tiredness
• dizziness
• headache
• feeling sick or being sick
• excessive sweating and skin becoming pale and clammy or getting a heat rash, but a change in skin colour can be harder to see on brown and black skin
• cramps in the arms, legs and stomach
• fast breathing or heartbeat
• a high temperature
• being very thirsty
• weakness

How to cool someone down

If someone has heat exhaustion, the health service says to follow four steps:

1. Move them to a cool place.
2. Remove all unnecessary clothing like a jacket or socks.
3. Get them to drink a sports or rehydration drink, or cool water.
4. Cool their skin – spray or sponge them with cool water and fan them. Cold packs, wrapped in a cloth and put under the armpits or on the neck are good too.

They should start to cool down and feel better within 30 minutes, but stay with them until they're feeling less ill.