Most ofsunscreen.jpg us welcome hot weather, but when it's very hot for a long time there are health risks.

We have seen some lovely weather so far this summer unfortunately that seems to have given way to some cloudy weather at the moment!

However, when the sunshine returns make sure you take steps to ensure that the hot weather doesn't harm you or anyone you know.

Follow these sun safety tips to stay Summer Safe!

Seek Shade

Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.

Make sure you:

•    do not burn

•    cover up with suitable clothing and sunglasses

•    take extra care with children

•    NHS England recommend that you use at least factor 30 sunscreen.

Hydrate

By the time you start feeling thirsty, you are already becoming dehydrated. To avoid becoming severely dehydrated you should drink water or non-alcoholic fluid at regular intervals throughout the day.

You should aim to drink around 1.5 - 2 litres (around 8 - 10 200ml glasses) of fluid per day to stay hydrated. 

Remember to drink more when you spend time in hot environments, or when you exercise or increase your activity levels. You should always carry water when travelling.

Protect your skin

Low cost, highly rated 4 or 5 star sun protection products are available at budget supermarkets. 

  • Make sure you put enough sunscreen on – people often apply much less than they need to. When your risk of burning is high, apply sunscreen evenly and thickly. As a guide for an adult this means around two teaspoonful’s of sunscreen if you're just covering your head, arms and neck. 
  • Reapply sunscreen regularly throughout the day including ‘once a day’ and ‘water resistant’ products. 
  • Sunscreen can rub, sweat or wash off. It’s especially important to reapply after towelling dry. And reapplying helps avoid missing bits of skin.
  • Don’t store sunscreens in very hot places as extreme heat can ruin their protective chemicals.
  • Check the expiry date on your sunscreen before you use it. Look for a symbol on the pot with the letter M and a number which shows the number of months the sunscreen will last once it’s been opened.
  • Do not rely on sunscreen alone to protect yourself from the sun. Wear suitable clothing and spend time in the shade when the sun's at its hottest. 

What factor sunscreen (SPF) should you use?

When buying sunscreen, the label should have:

•    a sun protection factor (SPF) of at least 30 to protect against UVB

•    at least 4-star UVA protection

UVA protection can also be indicated by the letters "UVA" in a circle, which indicates that it meets the EU standard.

For more advice on staying safe in the heat, visit the NHS website at www.nhs.uk/live-well/healthy-body/heatwave-how-to-cope-in-hot-weather/.