Simple ways to look after yourself in the hot weather so you can enjoy the summer safely.
1. Pick the right sun cream
Not all sun creams are made equal. Putting on a high SPF sun cream that protects against both UVA and UVB rays is your best option for protecting your skin from the sun. Putting it on 20 minutes before you go outside gives it time to work, and reapplying it every 2 hours keeps the protection going. You need to do this even more often if you are in and out of the water.
2. Check your sunglasses
Your eyes need protection from the bright sun just as much as your skin. Some glasses can look cool, but they don’t always block the harsh light, which can actually cause eye damage over time. Looking for sunglasses with a UV400 label or a CE mark ensures they actually protect your eyes from the sun properly. Wearing proper glasses lets you see comfortably without having to squint all day.
3. Wear a sun hat
When the sun beats down directly on your head, it can make you feel dizzy and overheated very quickly. Wearing a sun hat, like a baseball cap or a bucket hat, creates your own personal patch of shade. It keeps the direct light off your face, ears, and the back of your neck.
4. Cover up your shoulders
Your shoulders face the sky directly, which makes them one of the easiest places on your body to get badly burned. Throwing on a light T-shirt or a shirt over a vest is a quick way to block out harmful UV rays. Consider this especially if you go for a swim outdoors, as water reflects the sun and increases your risk of burning.
5. Take small sips of water
Your body loses water constantly through sweat when it is hot outside, even if you aren’t doing much at all. Drinking water throughout the day keeps your energy up and prevents headaches. Keeping a reusable water bottle with you lets you take small, regular sips before you even start to feel thirsty. Plain water or cordial is much better at actually hydrating your body than sugary fizzy drinks.
6. Find some shade
You don’t have to hide away indoors, but staying out of the sun as much as possible can help. Finding a shady spot under a tree or hanging out under an umbrella helps you have a break from the intense heat. Try to stay in the shade during the hottest parts of the day, usually between 11 am – 3 pm.
7. Pack a pocket fan
A small hand-held fan can help to keep you cool on hot days by evaporating sweat from your skin. This process lets your body cool down much faster. Spraying a little water on your face before using the fan makes it feel even colder!
8. Be careful around alcohol
If you are old enough to drink, having a cold alcoholic drink in the sun might sound relaxing. However, alcohol forces your body to lose water much more quickly than usual, which can lead to dehydration. It also makes it harder to notice when your body is burning or getting too hot. Swapping every second drink for a glass of water keeps your fluid levels up and keeps you safe.
9. Avoid cold water shock
Jumping straight into a river, lake, or the sea sounds like the perfect way to cool down when you are boiling hot. But open water in Wales can stay very cold all year round, even during a heatwave. Jumping straight in can trigger cold water shock, which makes you gasp for air instantly and can become dangerous. Walking into the water slowly lets your body adjust to the temperature safely.
10. Know the signs of sunstroke
It helps to know when your body is telling you to take a break from the heat. Feeling dizzy, getting a sudden headache, or feeling sick are clear signs that you have had too much sun. If you or a friend starts to feel this way, finding a cool room or putting a wet towel on your skin lets your body temperature drop back to normal safely.
