June 2026 was England’s warmest June on record, according to the Met Office.
The impact of hot weather on health services was evident earlier in the year, with England’s A&E departments recording 2.46 million attendances in May 2026, putting additional strain on NHS resources. (NHS, 2026)
The met office predicts that heatwaves such as those experiences in 2026 are becoming more likely and more intense, with a plausible future scenario showing UK temperatures could reach 45°C by the 2050s’. (Met office, 2026)
With this in mind, it’s important to put measures in place to combat extreme heat, stay safe, and look after your health, without putting extra pressure on emergency services.
We’ve put together this guide to surviving the summer so that you can beat the heat, and enjoy everything the season has to offer, safely.
Check out our top tips on staying cool this summer below.
The UK government recommend drinking ‘6 to 8 cups or glasses a day’ of water. (NHS, 2026)
In the summer, it’s important to keep your hydration levels high, as dehydration can lead to serious health issues such as urinary tract infections, kidney stones, and seizures. (Mayo Clinic, 2026)
Drinking plenty of water can help you stay hydrated. During periods of prolonged heat, electrolyte drinks may also help replace salts lost through sweating.
Hay fever and other allergies can become more prevalent in the summer months. Allergies to tree pollen and grass remain a nuisance to hay fever sufferers throughout the warmer weather.
To combat hay fever, you can wear wraparound sunglasses, a mask or a wide-brimmed hat to stop pollen getting into your nose and eyes. The NHS also recommend taking a shower and changing your clothes after you have been outside to wash pollen off. (NHS, 2026)
Taking hay fever medication, available at most pharmacies, can help to reduce symptoms of hay fever.
Extended exposure to sun can lead to a variety of heat-related illnesses and ailments such as heat stroke, heat rash, and rhabdomyolysis.
Heat stroke is the most severe of these, with the body being no longer able to regulate temperature. Heat stroke can result in permanent disability and death. (CDC, 2026)
Heat rash is a common skin affliction caused by excessive sweating, that usually presents itself as a cluster of red bumps or blisters.
Rhabdomyolysis ‘causes the rapid breakdown, rupture, and death of muscle. When muscle tissue dies, electrolytes and large proteins are released into the bloodstream. This can cause irregular heart rhythms, seizures, and damage to the kidneys.’ (CDC, 2026)
Staying out of direct sunlight is a good way of preventing some of these illnesses. Consider staying in shaded areas, drinking plenty of water, and using a fan.
‘Most skin cancers are caused by exposure to the sun. This may be long term exposure, or short periods of intense sun exposure and burning. The ultraviolet light in sunlight damages the DNA in the skin cells. This damage can happen years before a cancer develops.
People who work outside such as farm workers, gardeners and building site workers are at an increased risk of non-melanoma skin cancer.’ (Cancer Research UK, 2026)
Protecting your skin from sun damage such as sunburn is instrumental in reducing your risk of skin cancers. The NHS advise using suncreams with a UVA rating of at least 4 stars and an SPF of at least 30 and encourage reapplying suncream frequently and according to the manufacturer's instructions (NHS, 2026) The NHS also recommend wearing clothes that cover the skin, such as a wide-brimmed hat, long-sleeved tops and sunglasses.
Warm weather is the perfect excuse to cool down with a swim, but large bodies of water can be very dangerous.
Heading to the beach this summer? Watch out for changing tides. High tide can leave you stranded, while low tide may expose hidden hazards such as deep mud, soft sand and submerged obstacles. ‘Getting cut off by the tide also contributes to a significant number of RNLI rescues every year.’ (RNLI, 2026)
‘47% of UK accidental drownings occur between May and August.’ (The Royal Life Saving Society, 2026)
The RLSS advises that, to stay safe near water, you should enter slowly and check for hazards. Cold water can trigger an immediate shock response, making it harder to control your breathing and increasing the risk of panic and drowning. Stay within reach and keep a mobile phone nearby, so someone can call for help if needed.
The sunny weather means we’re naturally spending more time outside, and an increase in outdoor activity means an increase in potential insect bites.
To avoid bites, use insect repellent when near bodies of water or woodland areas.
If you do end up with a bite or sting, remove any stingers left behind and then clean the area with soap and water. You can use a cold cloth to help reduce the appearance of swelling. The NHS advise avoiding scratching the bite or sting area, as this can lead to infection. (The Riverside Practice, 2026)
Struggling to deal with the heat?
Speak to your GP or local pharmacist for more information and helpful tips on staying safe and well this summer.
Cancer Research UK. (2026, June 29th). Risks and Causes of Non melanoma skin cancer. Retrieved from Cancer Research UK: https://www.cancerresearchuk.org/about-cancer/skin-cancer/risks-causes
CDC. (2026, June 30th). Heat-Related Illnesses. Retrieved from CDC: https://www.cdc.gov/niosh/heat-stress/about/illnesses.html
Mayo Clinic. (2026, June 29th). Dehydration. Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
Met office. (2026, 2026 July). England’s warmest June on record – the second warmest for the UK and Wales. Retrieved from The Met office: 2nd
NHS. (2026, July 2nd). A&Es bore the brunt as heatwave piled pressure on NHS. Retrieved from NHS: https://www.england.nhs.uk/2026/06/aes-bore-the-brunt-as-heatwave-piled-pressure-on-nhs/
NHS. (2026, June 30th). Hay Fever. Retrieved from NHS: https://www.nhs.uk/conditions/hay-fever/?dm_i=3IW9,E2GC,2ZRV5F,1HCPP,1
NHS. (2026, June 30th). Sunscreen & Sun Safety. Retrieved from NHS: https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
NHS. (2026, June 29th). The Eatwell Guide. Retrieved from NHS: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
RNLI. (2026, June 30th). Tides. Retrieved from RNLI: https://rnli.org/safety/know-the-risks/tides
The Riverside Practice. (2026, June 30th). How to Stay Well and Enjoy the Summer Months. Retrieved from NHS: https://www.riversidepracticemarch.nhs.uk/how-to-stay-well-and-enjoy-the-summer-months/
The Royal Life Saving Society. (2026, June 30th). Summer Water Safety. Retrieved from The Royal Life Saving Society : https://www.rlss.org.uk/Listing/Category/summer-water-safety
This article provides general information only and is not medical advice. If you have concerns about your health, please speak to a healthcare professional.
