Hot Weather Advice

There are a number of simple steps that will help protect against the sun’s harmful rays. Help protect your skin when the UV index is 3 or more by following this guidance:

  • Stay in the shade between 11.00am and 3.00pm, when UV rays are strongest.
  • Cover up with suitable clothing.
  • Wear a broad brimmed hat and sunglasses with 100% UV protection.
  • Wear sunglasses that have a CE mark or carry British Standard BS EN ISO 12312-1.
  • Use sunscreen on exposed skin; an SPF of at least 30 and UVA 4/5 stars as recommended by the Department of Health and National Institute for Health and Care Excellence.
  • Babies under six months should stay out of direct sunlight. If exposure to sunlight is unavoidable, apply a small amount of high protection sunscreen to exposed areas, such as the cheeks and back of the hands. For children over six months choose SPF 30 or SPF 50 to protect against UVB rays and minimum UVA 4 stars. Higher SPF will give more protection.
  • Avoid sunburn by never allowing your skin to go pink or red in the sun. Sunburn doesn’t have to be raw, peeling or blistering skin; for people with darker skin, it might feel tender, irritated or itchy.
  • Choose and use the correct amount of sunscreen – an adult needs six teaspoons distributed evenly on the body with an SPF of at least 30 and UVA 4 or 5 stars.

 

It’s important to remember the care in the sun messages both at home and abroad. Everyone is at risk of sun damage, but certain groups are particularly at risk, including those with fair hair and skin, babies and children, outdoor workers and people with a family history of skin cancer. It is therefore vitally important that all of us take the necessary steps to help protect ourselves in the sun and actively reduce the risks of skin cancer.

High temperatures can bring other health risks, so it is also important to stay cool.

Most of us welcome hot weather, but when it's too hot for too long there are health risks. Knowing how to keep cool during long periods of hot weather can help save lives.

Some tips for staying cool are:

  • Stay hydrated and drink cold drinks regularly, such as water and fruit juice. Avoid alcohol.
  • Wear loose, cool clothing, and a hat if you go outdoors.
  • 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).
  • Have cool baths or showers, and splash yourself with cool water.
  • Plan ahead to make sure you have enough supplies, such as food, water and any medications you need.

  • Identify the coolest room in the house so you know where to go to keep cool.

     

Prolonged heat poses a particular risk to older people, young people and those with heart and lung conditions, who may feel the effects of hot weather more acutely than others, so check up on friends, relatives and neighbours who may be less able to look after themselves.

For more information see Hot weather advice | nidirect