Trainee and lookout on railwayLook after yourself: avoid heatstroke, sunburn and dehydration.

  • Stay out of the heat wherever possible.
  • Use whatever shade you can.
  • Cover up if you can, and apply sunscreen thoroughly to all areas of exposed skin. Reapply sunscreen regularly.
  • Wear a hard hat.
  • Have plenty of cold drinks, but avoid drinks that contain caffeine.
  • Eat cold foods such as salad and fruit, which have high water content.
  • Spraying water on your skin or placing a damp cloth on the back of your neck will help you cool down.

There is information about heat exhaustion and heatstroke on the NHS website www.nhs.uk

Read Dr Paul Lambden’s advice on sunburn (external pdf)

Look out for others

  • Keep an eye on your colleagues.
  • Be alert if someone is unwell or needs help.

Dehydration

Dehydration is usually caused by losing more fluid than you are taking in. The climate, the amount of physical exercise you are doing and your diet can also contribute to dehydration. Drink plenty of fluids and try not to wait until you feel thirsty if you are doing physical exercise in the heat.

Avoid caffeine and alcohol: water, semi-skimmed milk, diluted squash or fruit juice are better. If you find it difficult to keep water down, try drinking small amounts more frequently.