NewsHealthHealthIn high temperatures you could risk dehydration, heat exhausation and even heat stroke13:16, 24 May 2026People are urged to follow a simple 11am rule this weekend if it gets too hot. The Met Office has said that parts of the UK could see temperatures “exceeding” 30C.‌According to the national meteorological service, we could see an “exceptional spell of warmth” for May. Temperatures are expected to peak at around 28C or 29C over the weekend in England and Wales, with a good chance of reaching 30C in the southeast.‌On the Met Office website, deputy chief forecaster Greg Wolverson, said: “A very warm period of weather will develop through the weekend and into next week for much of the UK.‌High pressure will be in charge of the UK’s weather over the bank holiday weekend and this should bring fine and settled conditions to most areas.“The exception will be parts of northwestern Scotland where it will be cooler and cloudier with some rain at times. There is also a small risk of some thunder in the south late on Friday into Saturday."Content cannot be displayed without consent‌And on social media platform X, the Met Office explained: “It's been a cool May - so far. That's set to change quite dramatically over the coming days.“A prolonged period of very warm weather is now increasingly likely. Temperatures will rise to well above average for May with the hottest spots possibly exceeding 30 Celsius.”Health adviceAs part of its standard hot weather advice, the NHS warns that exposure to heat can have health implications. It says: “Most of us welcome hot weather, but when it's too hot, there are health risks.‌“During heatwaves, more people than usual get seriously ill or die. If hot weather hits this summer, make sure it does not harm you or anyone you know.”The main risks posed by a heatwave are:‌Not drinking enough water (dehydration)Overheating, which can make symptoms worse for people who already have problems with their heart or breathingHeat exhaustion and heatstrokeTo stay safe, the NHS advises you keep out of the heat if you can. This includes following a specific timeline.The health body recommends staying in the shade between 11am and 3pm for this reason. It says: “If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter.”‌Other things you can do include:Have cold food and drinksAvoid alcohol, caffeine and hot drinksHave a cool shower or put cool water on your skin or clothesClose windows during the day and open them at night when the temperature outside has gone downUse electric fans if the temperature is below 35 degrees‌A heatwave can affect anyone, but the most vulnerable people are:Older people – especially those over 75 and femaleThose who live on their own or in a care homePeople who have a serious or long-term illness including heart or lung conditions, diabetes, kidney disease, Parkinson's disease or some mental health conditionsPeople who are on multiple medicines that may make them more likely to be badly affected by hot weatherThose who may find it hard to keep cool – babies and the very young, the bed bound, those with drug or alcohol addictions or with Alzheimer's diseasePeople who spend a lot of time outside or in hot places – those who live in a top-floor flat, the homeless or those whose jobs are outsideArticle continues belowFor more information, visit the NHS website here.Choose Daily Mirror as a 'Preferred Source' on Google News for quick access to the news you value.‌WeatherWeather warningMet OfficeNHSFitness And HealthGood HealthHealthy LifeHealthy LifestyleHealthy LivingHealthHeatwaveCare homesHeart diseaseMental healthNursing homesAlcoholHomelessnessParkinson's disease