Stay Safe in the Sun

☀️ HOT WEATHER – Stay Safe in the Sun.  Your Guide to Staying Healthy and Happy in the Heat : Heat is the number one weather-related killer. When your body heats too quickly to cool itself safely, or when you lose too much fluid or salt through dehydration or sweating, heat-related illnesses can develop – and they can be dangerous.

👉 Check today’s Benidorm Weather Forecast HERE

🧊 How to Stay Cool

Don’t let heat spoil your holiday.

🚨 Why Heat is Dangerous

Heat stress is a major environmental and occupational health hazard. It can worsen existing conditions like cardiovascular disease, asthma, and mental health issues, increase accidents, and even spread some infections. Heatstroke is a medical emergency with a high fatality risk.

Who is most at risk?

While everyone can feel uncomfortable in extreme heat, some people are at higher risk:

• Adults over 75

• Babies and young children

• People with heart, respiratory, or circulatory conditions

• Those with diabetes or obesity

• People taking certain medications

• Outdoor workers or those in poorly ventilated spaces

• People doing vigorous exercise in heat

• Visitors not yet acclimatised

Tip: Drink water regularly, even if you don’t feel thirsty.

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🌞 Extra Caution for Diabetics in Hot Weather

🔹 Stay Hydrated – High temperatures can cause dehydration, raising blood sugar levels. Drink water regularly, even if you don’t feel thirsty. Avoid sugary, caffeinated, or alcoholic drinks.

🔹 Check Blood Sugar Often – Heat can affect how your body uses insulin. Test your levels more frequently and adjust medication as advised by your doctor.

🔹 Protect Medication & Supplies – Insulin, test strips, and meters can be damaged by heat. Keep them in a cool, shaded place (not in a hot car or direct sun). Use cooling pouches if needed.

🔹 Watch for Signs of Heat Exhaustion or Heat Stroke – These include dizziness, headache, nausea, rapid pulse, confusion, and sweating. Seek help immediately if symptoms occur.

🔹 Wear Comfortable Shoes & Check Your Feet Daily – Heat and swelling can worsen circulation issues and increase the risk of blisters or sores.

🔹 Plan Activities Carefully – Avoid outdoor exertion during peak heat (12pm–4pm). Exercise in cooler times of the day and keep snacks and water with you.

🔹 Know When to Seek Help – If you feel unwell, your sugar levels are erratic, or you show signs of heat exhaustion, seek medical advice promptly.

Stay Safe in the Sun 

✅ Stay Safe in the Sun : Top Tips to Stay Safe in Hot Weather

☀️ Stay hydrated:

• Drink water often, even when not thirsty.

• Avoid alcohol, very sugary, or hot drinks (including tea and coffee).

🧊 Keep your body cool:

• Stay indoors or in shade between midday and 16:00.

• Eat cold meals like salads and fruit.

• Wear loose, light-coloured cotton clothing.

• Take cool showers or baths.

🏠 Keep your room cool:

• Close curtains/blinds during the day.

• Use air conditioning at around 21ºC if possible.

📝 Have a plan:

• Check forecasts daily.

• If you have health conditions, ask your doctor for advice before travelling.

🚑 Emergency:
If unwell, visit a clinic or call 112 immediately if symptoms are serious

🧴 Stay Safe in the Sun

Prevent Sunburn

• Use SPF 30+ broad-spectrum sunscreen (higher for children).

• Apply 20 minutes before going out, reapply every two hours, and after swimming or sweating.

• Store sunscreen away from heat and direct sunlight.

👒 Other protection:

• Slip on protective clothing

• Slop on sunscreen

• Slap on a wide-brimmed hat

• Seek shade

• Slide on sunglasses that meet EU standards

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Stay Safe in the Sun 

🌞 Sunburn Remedies

• Cold compress, aloe vera gel, chilled yogurt, or black tea dabs

• Oatmeal or baking soda baths

• Hydrate well and take ibuprofen

• Wear loose clothing while healing

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⚠️ Heat-related Illnesses to Watch For

🌡️ Dehydration

Symptoms: Dizziness, fatigue, dark urine, fainting.
What to do: Drink water or diluted juice, move to a cool place, spray yourself with water if needed. Seek help if symptoms worsen.

💪 Heat Cramps

Symptoms: Muscle pains or spasms during/after strenuous activity.
What to do: Rest in a cool place, hydrate with water or electrolyte drinks like Aquarius, massage muscles. Seek medical help if cramps last over an hour.

🌡️ Heat Rash (Prickly Heat)

Symptoms: Red pimples or small blisters on neck, chest, groin, under breasts.
What to do: Move to a cool place, keep skin dry, avoid ointments. Use powder or Dettol soap to help prevent infection.

🥵 Heat Exhaustion

Symptoms: Heavy sweating, pale skin, weakness, dizziness, nausea, fainting.
What to do: Move to a cool place, remove excess clothing, sip cool fluids, apply cool packs. Seek medical help if symptoms last over an hour.

🚨 Heat Stroke

Symptoms: Body temp above 40.5°C, confusion, dry hot skin, seizures, loss of consciousness.
What to do: Call 112 immediately. Move them to shade, cool with water or fans, apply ice packs to armpits/groin/neck. Do NOT give aspirin or paracetamol.

Stay Safe in the Sun 

💧 Swollen Hands, Feet, Legs

Hot weather can cause fluid to pool in extremities. Usually harmless but uncomfortable. Elevate limbs, stay hydrated, and move to a cool area. Seek medical advice if swelling persists in cooler conditions.

Read this article to learn how to prevent swollen feet, legs and hands, (Edema) in hot weather as well as some easy remedies to reduce swelling should it occur.

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❓ Where to Get Help

If in Benidorm vsit your nearest centro de salud with your passport, EHIC/GHIC, and insurance, or call 112.

While you are waiting for an ambulance try to cool yourself down. You can do this by placing ice-packs under your armpits, on your groin or on the back of the neck to reduce body heat. Take a cool shower or bath (if you feel well enough) or spray yourself with cool water from a spray bottle.

Where to go for Medical Assistance

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