Tips for staying healthy in the sun
Summer is here, so as we prepare for weekends away and summer day trips take a minute to read our sun safety advice, and get to know what health help is available nearby. You can use the free Health Help Now app to see opening times for pharmacies and get advice for common summer health complaints..
Make sure you:
- drink plenty of water
- stay in the shade between 11am – 3pm
- take rest breaks if you’re out and about
- wear sunscreen above SPF15 and cover up in the sun.
Key advice in hot weather includes:
- Plan ahead to make sure you have enough supplies, such as water, food and any medications you need.
- Avoid the heat: stay out of the sun and don’t go out between 11am and 3pm (the hottest part of the day) if you’re vulnerable to the effects of heat.
- Drink cold drinks regularly, such as water and fruit juice. Avoid tea, coffee and alcohol. Take water with you if travelling.
- Never leave anyone in a closed, parked vehicle, especially infants, older people, young children or animals.
- Shut windows and pull down the shades when it is hotter outside. If it’s safe, open them for ventilation when it is cooler.
- Keep rooms cool by using shades or reflective material outside the windows. If this isn’t possible, use light-coloured curtains and keep them closed (metallic blinds and dark curtains can make the room hotter). Identify the coolest room in the house so you know where to go to keep cool.
- Have cool baths or showers, and splash yourself with cool water.
- Stay tuned to the weather forecast on the radio or TV, or at the Met Office website.
- Wear loose, cool clothing, and a hat if you go outdoors. Wear UV sunglasses to reduce UV exposure to eyes and apply a sunscreen of at least SPF15 with UVA protection.