Longer days, warmer weather, and plenty of sunshine- summer is a welcome change after months of grey skies. But while soaking up the sun can boost your mood and provide essential vitamin D, too much exposure can put your health at risk. From sunburn and heat exhaustion to dehydration and long-term skin damage, the summer sun can be harsh if you’re not prepared.
In this blog, we’ll share practical tips on how to enjoy the sunshine safely- including how to protect your skin, stay hydrated, and recognise the signs of heat-related illnesses. Whether you're heading to the beach, the park, or just enjoying your garden, a few simple precautions can help you make the most of summer while keeping your health in check.
Skin Protection
Preventing sunburn and long-term sun damage starts with proper protection. The most effective way to shield your skin is by applying a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, and more often if you’re swimming or sweating. Wear protective clothing such as wide-brimmed hats, sunglasses with UV protection, and lightweight long sleeves when possible. Try to stay in the shade during peak UV hours- usually between 11am and 3pm. Taking these steps not only helps prevent painful sunburn but also reduces your risk of premature skin ageing and skin cancer caused by UV exposure.
Staying Hydrated
Staying hydrated in the summer is essential for keeping your body functioning properly, especially during hot weather when you lose more fluids through sweat. Aim to drink plenty of water throughout the day- even if you don’t feel thirsty- and carry a reusable water bottle when you're out and about. If you're active or spending extended time in the sun, consider drinks with added electrolytes to replace lost minerals. You can also boost hydration through foods with high water content, like watermelon, cucumber, and strawberries. Avoid excessive caffeine and alcohol, as these can contribute to dehydration. Keeping hydrated helps maintain your energy levels, supports healthy skin, and reduces the risk of heat exhaustion.
Heat Exhaustion
Heat exhaustion can occur when your body overheats due to prolonged exposure to high temperatures, especially when combined with physical activity. To prevent it, try to stay cool during the hottest parts of the day. Stay well-hydrated by drinking water regularly, and take frequent breaks if you're working or exercising outdoors. Avoid heavy meals and alcohol, as these can make it harder for your body to stay cool. Knowing the early signs such as dizziness, headache, excessive sweating, and nausea can help you take action quickly before it develops into something more serious like heatstroke.
Heatstroke Symptoms
Heatstroke is a serious medical emergency that occurs when the body overheats and can no longer regulate its temperature. It often follows untreated heat exhaustion and requires immediate attention. Here are the key symptoms of heatstroke to watch out for:
- High body temperature (usually 40°C or above)
- Hot, dry skin (may stop sweating even in the heat)
- Flushed or red skin
- Rapid pulse and breathing
- Confusion, agitation, or disorientation
- Headache
- Dizziness or fainting
- Nausea or vomiting
Stay in check this summer with our checklist below!
Frequently Asked Questions
Should you wear sunscreen every day in the UK?
Yes, even on cloudy days the UV rays can still penetrate through the clouds.
How long do I have to be in the sun for sun damage to occur?
UV rays can damage unprotected skin in as little as 15 minutes.
How do you keep safe when the sun is too hot?
Stay out of the sun between the hours of 11am-3pm when the sun is at its strongest.
For more on how to stay safe this summer, visit our Travel Guide Series over on our Health Hub.
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Coda Pharmacy is here to support you every step of the way. From helping you stay protected in the sun, to offering expert advice and delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.