With summer approaching and temperatures rising, it’s important to take extra care in the sun. High temperatures and sun exposure can present health risks to all, especially those with medical conditions. Hot weather and prolonged sun exposure can increase the risk of dehydration, heat exhaustion, and sunburn. By taking a few simple precautions, you can enjoy the sunshine safely while protecting your health and wellbeing.

Sun Safety Best Practices

Avoid the Hottest Part of the Day

• Try to limit direct sun exposure between 10 a.m. and 4 p.m., when UV rays and temperatures are at their strongest. This is particularly important when spending time outdoors or even sitting near sunny windows indoors. 

Re-Apply Sunscreen Regularly

• Apply a broad-spectrum sunscreen with an SPF of at least 50 before going outside, and remember to reapply regularly throughout the day — especially after sweating or spending time outdoors.

Dress for the Weather

• Choose loose-fitting, lightweight, and light-coloured clothing to help keep cool. A wide-brimmed hat and UV-protective sunglasses can also help protect your face, scalp, and eyes from harmful sun exposure. If you are going out, take a refillable bottle filled with water. Take extra water for journeys on public transport or by car.

Stay Hydrated & Fed

• Drink water or fruit juice on a regular basis and avoid alcohol and caffeinated drinks. Drinking enough fluids is one of the most important ways to prevent dehydration during hot weather. Try to drink regularly, even if you don’t feel thirsty. Eat cold food, particularly salads, fruit, and ice-lollies that have a high-water content.

Good hydration choices include:

• Water
• Herbal teas
• Iced drinks
• Hydrating foods such as watermelon and other fruits

Keep Cool Indoors

• Use fans or air conditioning where possible to help maintain a comfortable indoor temperature. If you don’t have access to cool air, placing a damp towel in front of a fan can help circulate cooler air around the room. Use curtains, blinds or shutters on your windows, and ensure windows are opened during morning and evening. Turn off any appliances that you don’t need.
• You can also cool the body by applying cool, damp cloths to pulse points such as the forehead, neck, and wrists.

Medications & Treatments

• Some medications increase the risk of becoming ill during hot weather. The level of risk depends on your lifestyle and health status, as well as your medications.
• You should continue taking all of your prescribed medicines unless advised not to by a medical professional. If you have any health concerns, please call NHS 111.
• Some medications can be affected by high temperatures. Most medicines should be kept below 25°C, so they should be stored somewhere cool, dry, out of direct sunlight, and away from windowsills. Medicines should only be stored in the fridge if specified.

Looking After Yourself and Others

During periods of warm weather, check in regularly with family members, neighbours, friends, or anyone who may be more vulnerable to the heat. Small steps can make a big difference in helping everyone stay safe and comfortable throughout the summer.

Resources

NHS Guide to Heat Exhaustion & Heatstroke

NHS Guide to Dehydration

Weather Forecast: MetOffice