Enjoy Summer Safely

Summer is an exciting time, with lighter evenings and some great weather, it’s the perfect excuse to spend time outdoors exploring and enjoying ourselves with friends and family. It’s important to keep your health and wellbeing in mind, however, and as we want you to have the best summer possible, we’ve put together some useful information and resources as guide on keeping safe, well and enjoying your time in the healthiest way you can. 

Stay Safe in the sun

Many of us enjoy spending time outdoors, but it’s important to remember your skin can be easily damaged by the sun. Sunburn increases your risk of developing skin cancer, so follow these tips to help protect your skin.

Stay Safe in the Sun

• wear loose clothing and a wide brimmed hat to protect the neck, ears and face
• wear sunglasses with wraparound lenses or wide arms with the CE Mark and British Standard Mark 12312-1:2013 E
• drink plenty of fluids and avoid excess alcohol
• seek shade between 11am and 3pm when the sun is at its strongest
• never leave anyone in a closed, parked vehicle, especially infants, young children or animals
• take extra care to protect babies and children. Those aged under 6 months should be kept out of direct strong sunlight
• avoid exercising in the hottest parts of the day
• look out for those who may struggle to keep cool and hydrated - older people, those with underlying health conditions and those who live alone are particularly at risk

Learn more about sun safety from NHS 111 Wales.

Heat Exhaustion and Heat Stroke

Heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency.

NHS 111 Wales provide information on:

• the signs of heat exhaustion
• how to cool someone down
• when to call 999
• how to prevent heat exhaustion and heatstroke

Skin Cancer

Skin cancer is the most common type of cancer in the UK. Skin cancers are caused by damage from the sun's ultraviolet (UV) rays. Protecting the skin from the sun can help prevent these cancers.

Report any changes to moles or any unusual skin growths to your GP.

NHS 111 Wales provide information on the two main categories of skin cancer:

• melanoma
• non melanoma

Holiday Checklist

Many of us are looking forward to getting away this summer and it might have been a while since you planned your last trip. These trips often include activities which involve us spending lots of time outdoors and challenging ourselves physically, so it’s important to plan ahead to make sure we stay safe, healthy and make the most of our experience.

Top Tips for day trips

While we holiday in the UK or even while at home in the summer, you might choose to do an activity such as cycling, hiking or exploring local beaches, which while full of enjoyment, involve prolonged physical activity, exposure to the elements and navigating unfamiliar locations. 

Sun Safety

Apply sunscreen before you leave for your destination, and bring a plenty of additional supply with you to top up throughout the day. This is particularly important for activities which involve high levels of skin exposure such as sunbathing on the beach or swimming, and sun cream should always be reapplied following time spent in water or engaging in physical activities which cause us to sweat. Sun cream should be reapplied every ? hours and don’t be fooled by cloudy days, where UV rays can still penetrate clouds, making sun cream application essential still.

Also consider wearing a hat/ cap to protect your head from the sun, and using an umbrella on the beach to provide some shade. Get more tips on staying sun safe.

Hydration

Make sure you drink a sufficient amount of water throughout the day, hydrate before leaving and take an adequate supply with you for the whole group, or know where to access more if you need it. Hydration is particularly important in hot weather and when taking part in physical activity and it can help to prevent heat exhaustion and heat stroke. Learn more about the signs and symptoms of heat stroke and heat exhaustion and how to manage this from NHS 111 Wales.

Food

It’s important to ensure you’re eating enough food throughout your day trip. It’s a good idea to pack a good number of high energy snacks which will keep you going all day. This is particularly important if planning a prolonged physical activity such as a hike or bike ride, where access to additional supplies may be restricted and the amount of energy we use may surprise us. Ideal snacks include:

• Granola
• Trail Mix/ Nuts/ Seeds
• Dried Fruit
• Nut Butters such as peanut or almond
• Jerky

Know your surroundings

Planning beforehand is key in making sure we don’t get lost and are able to keep to safe routes which are designed for public usage. Consider taking a map and compass along with you, or using an app like ‘What Three Words’ to ascertain your location. It may also be handy to locate the closest pharmacy, urgent treatment centre or minor injuries unit to ensure easier access should you need it.

If planning a day at the beach, it’s a good idea to check tide times and any weather warnings which may make swimming in the unsafe, the RNLI website has more information about the importance of safety whilst using beaches and other areas with water.

First Aid Kit and Medication

Always ensure you bring along a well-stocked first aid kit with you to use should you experience any minor cuts, scrapes or injuries. It’s good to do a check of your supply beforehand to make sure you have everything you may need. Also consider bringing a supply of any regular medications you may be taking, especially if you’re unsure as to how long you may be away from where you’re staying.

Clothing, footwear and other equipment

When planning outdoor activities, be mindful that the clothing you’re wearing is suitable and of anything additional you may need to pack. On a hot day at the beach, take along light cover-ups and hats to ensure your skin is protected from the sun. For physical activities such as hiking or cycling, ensure you’re wearing comfy, breathable clothing, suitable footwear such as trainers or walking boots and a helmet, if cycling.  You should also be mindful that on long days out, temperatures can become a lot cooler towards the evening, even during summer, so consider taking an additional clothing layer or blanket to keep yourself warm should you still be outdoors at this time.

Stay Active

With sunnier days and longer, lighter evenings, the summer months are the perfect opportunity to spend more time outdoors exploring. Being active can improve physical and mental wellbeing, increase your energy levels and help you sleep better. It also helps to maintain a healthy weight and keep your stress levels down, while protecting you from conditions such as dementia, diabetes, heart disease, depression and anxiety.

Finding new and exciting ways to exercise over summer can be tricky and sometimes expensive, especially if you have children on their school holidays who may need a little encouragement. It may be useful to try suggesting ideas which don’t explicitly appear to involve exercise. We’ve put together the following list of options which will help you make the most of everything that Cardiff and the Vale has to offer whilst staying active.

Explore Cardiff & Vale with a walking trail

Explore Cardiff and the Vale with a walking trail – there are a variety of walking trails around the city, ranging from short, one-mile walks to longer routes. Find a selection of trails on the Outdoor Cardiff website.

Walking is a fun, family friendly way to stay active. Explore the Vale of Glamorgan with one of the specially created wellbeing walks, including walks along the Wales Coast Path, augmented reality and nature walks. Find a selection of walk ideas on the Vale of Glamorgan Council website.

Tips on cycling safely.

Visit a local park

Cardiff and the Vale are brimming with some of the most beautiful parks in Wales, offering a great excuse to enjoy fresh air close to home whilst getting your steps in. Bute and Roath Park in Cardiff are a great option with fantastic views, and Cosmeston and Porthkerry in the Vale are just as picturesque.

Find a full list of parks across Cardiff and Vale at the following links:

• Discover parks in Cardiff on the Outdoor Cardiff website
• Visit the Vale of Glamorgan Council website to see the county’s available parks and gardens

Stay active at home

Physical activity doesn’t have to be limited to running or cycling. Vigorous housework, virtual classes and gardening are all great ways to keep active. If you don’t have a garden, why not find out if there is a community gardening project in your area on the Social Farms and Gardens website?

Eat Well this summer

The summer months are full of lots of tasty temptations, but it’s important to try and maintain a healthy, balanced diet which includes eating plenty of fruit and veg.

How can you eat well this summer?

Eating five portions of fruit and veg a day is a simple and effective way of getting valuable nutrients into our bodies, which has a number of benefits including:

• reducing the risk of heart disease, stroke, some types of cancer and diabetes,
• it is a great source of vitamins, minerals and fibre,
• you will have more energy throughout the day,
• it contributes to having a strong immune system to help fight disease.

It can be tricky to come up with new and interesting ways to add nutrients to our food, particularly if you have children who may not enjoy the taste of healthier options. The following tips and tricks may help you to enjoy getting more fruit and vegetables into your diet.

Add nutrients with hidden fruit and veg recipes

Hidden fruit and vegetable recipes are a great way to build valuable nutrients into every day meals and snacks if you have a child who regularly leaves their veg on their plate.

From one-pot recipes to simple sauces, there are a range of easy options for making sure your whole family are getting their five-a-day. A simple chicken curry can hide four nutritious vegetables by blending carrot, courgette, cauliflower and red pepper with your favourite curry sauce.

View hidden veg recipes on the BBC Good Food website for more inspiration.

Swap sweet snacks for healthy alternatives 

There are plenty of easy ways you can switch your favourite summer snack for a healthier option that’s just as tasty. Try freezing fruit as an alternative to an ice lolly or using natural yoghurt to make homemade, healthier ice creams.

Need more inspiration?

The Cardiff and Vale Nutrition and Dietetics team have put together a list of tasty recipes to help you maintain a balanced diet while eating the foods you enjoy.