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Staying Safe This Summer

Sunshine, warmer days and lighter nights are here, so let's make the most of it! Summer also brings some health challenges that you should be aware of to stay healthy and happy.

Find all the tips you need to stay safe this summer below...

Keep cool & hydrated

Staying hydrated is essential all year round, but especially in summer. Firstly, the hot weather means we sweat more so we’re losing more water from our bodies.

Proper hydration helps replenish the water and electrolytes lost, ensuring that our bodies function optimally. By staying hydrated, we can maintain our energy levels, promote better physical performance, and prevent potential health complications.

 To stay hydrated on a hot day, simply drink more water than you usually would, increasing your intake further if you notice any signs of dehydration.

 

Protect yourself from the sun

The sun's ultraviolet (UV) rays are strongest during the summer season, making them more damaging to our skin. Prolonged exposure to UV radiation can lead to sunburn, premature ageing, and an increased risk of skin diseases.

Wearing sunscreen with a high SPF, seeking shade, and wearing protective clothing, helps to shield our skin from harmful UV rays and reduces the potential for long-term damage and skin diseases. By taking the necessary precautions to protect our skin, we can lower the risk of these harmful conditions and ensure the long-term health of our skin.

Shield your skin from harmful UV rays by applying suncream with a high SPF and a strong UVA star rating, wearing protective clothing, and seeking shade during peak sun hours. Remember to reapply suncream every two hours, especially after swimming or sweating.

You should wear sunglasses with UV400 rating and a CE mark, and you should wear a broad rim hat that covers the head, ears and neck.

You should stay out of the sun when it's at its hottest, which is between 11am and 3pm. Where possible, you should try and sit in the shade and stay out of direct sunlight. If you stay in the sun for long periods of time, you could be at risk of heat exhaustion, which can then lead to heatstroke if not treated quickly.

 

Stay cool and dress appropriately

Staying cool and dressing appropriately during summer is essential for maintaining our comfort, protecting our health, and preventing heat-related illnesses. Excessive heat can put a strain on our bodies, leading to dehydration, heat exhaustion, or even heatstroke. By staying cool and avoiding overheating, we can regulate our body temperature and reduce the risk of these conditions.

Dressing appropriately for the summer weather also helps to protect our skin from harmful UV rays. The sun's rays can cause sunburn, premature ageing, and increase the risk of skin diseases.

Dressing in lightweight, breathable fabrics can help you to stay cool and comfortable during hot summer days. Opt for loose-fitting clothing that allows air circulation and wear a hat or cap to protect your head and face from UV rays.

 

Be Prepared

A well stocked medicine cabinet can see you through all sorts of mild illnesses and ailments in the winter- and the summer's no different! Avoid unnecessary discomfort or trips to the Pharmacy by being prepared for heat-related problems, such as sunburn, dehydration, insect bites and hayfever. It's a good idea to stock up on the following:

  • Insect Repellent 
  • Antihistamine tablets
  • Antihistamine cream
  • Rehydration sachets
  • Sunscreen
  • After Sun
  • Plasters

Keep Insects at Bay

We'll be seeing lots more insects around in the hot weather, and insect bites and stings can be nasty and painful. Use the following tips to avoid bites..

  • Remain calm and move away slowly if you encounter wasps, hornets or bees – do not wave your arms around or swat at them.
  • Cover exposed skin – if you're outside at a time of day when insects are particularly active, such as sunrise or sunset, cover your skin by wearing long sleeves and trousers
  • Wear shoes when outdoors
  • Apply insect repellent to exposed skin – repellents that contain 50% DEET (diethyltoluamide) are most effective
  • Avoid using products with strong perfumes, such as soaps, shampoos and deodorants – these can attract insects
  • Be careful around flowering plants, rubbish, compost, stagnant water, and in outdoor areas where food is served
  • Never disturb insect nests – if a nest is in your house or garden, arrange to have it removed (GOV.UK has details about pest control services and how your local council can help)
  • Avoid camping near water, such as ponds and swamps – mosquitoes and horseflies are commonly found near water
  • Keep food and drink covered when eating or drinking outside, particularly sweet things – wasps or bees can also get into open drink bottles or cans you're drinking from
  • Keep doors and windows closed or put thin netting or door beads over them to prevent insects getting inside the house – also keep the windows of your car closed to stop insects getting inside

 

Exercise Outdoors

Exercising outside during summer has many benefits for our physical and mental wellbeing. It allows us to enjoy nature, breathe fresh air, and soak up vitamin D from the sun. Vitamin D is crucial for bone health, immune function, and mood regulation, making outdoor exercise an excellent way to supplement our body's vitamin D levels.

Outdoor exercise during summer also provides a change of scenery and breaks the monotony of indoor workouts. Being surrounded by nature and green spaces has been shown to reduce stress levels, improve mood, and enhance mental well-being. Exercising also releases endorphins, which trigger feelings of positivity and happiness.

The combination of physical activity and exposure to natural environments has a positive effect on our cognitive function, boosting creativity, concentration, and overall mental clarity. Additionally, the sights, sounds, and smells of the outdoors can invigorate our senses, making our workouts more enjoyable and motivating. Try some outdoor yoga, hiking, going for a run, or wild swimming!

 

Be mindful of the heat

Being mindful of heat exhaustion during summer is crucial for our health and well-being. Heat exhaustion occurs when our bodies overheat due to prolonged exposure to high temperatures and inadequate hydration.

Heat exhaustion is characterised by symptoms such as dizziness, fatigue, excessive sweating, nausea, and rapid heartbeat. Ignoring these signs and not taking immediate action can lead to heatstroke, a life-threatening condition. By being aware of heat exhaustion and taking preventive measures, we can protect ourselves and ensure a safe summer season.

Taking breaks in cool or shaded areas, wearing lightweight and breathable clothing, and avoiding strenuous activities during the hottest parts of the day can all help prevent heat exhaustion.

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.

The signs of heat exhaustion include:

  • a headache
  • dizziness and confusion
  • loss of appetite and feeling sick
  • excessive sweating and pale, clammy skin
  • cramps in the arms, legs and stomach
  • fast breathing or pulse
  • temperature of 38C or above
  • being very thirsty

If someone is showing signs of heat exhaustion, they need to be cooled down.

Find advice on cooling someone down from 111 Wales Online.

 

Look Out for Others

A heatwave can affect anyone, but the most vulnerable people are older people (especially those over 75) and young children, so it's really important to check in on them and look out for them during high temperatures. Please think about:

  1. Those who live on their own or in a care home
  2. People who have a serious or long term illness – including heart or lung conditions, diabetes, kidney disease, Parkinson's disease or some mental health conditions
  3. Those who may find it hard to keep cool – babies and the very young, the bed bound, those with drug or alcohol addictions or with Alzheimer's disease
  4. People who spend a lot of time outside or in hot places – those who live in a top floor flat, the homeless or those whose jobs are outside

 

Look after your mental wellbeing

We all feel down from time to time, no matter the time of year or weather. If you’re feeling low, anxious or stressed, there are ways you can help look after your mental health.

Speak to your GP practice about NHS Talking Therapies if you are anxious, depressed or struggling to cope. Your GP team is there to help you – physically and mentally – and can refer you to the right service. Visit our page here for more information on mental health support organisations. 

If you live with serious mental illness, you are entitled to a free NHS annual health check – talk to your GP, key worker or mental health service to book it. If you or a loved one are experiencing a mental health crisis, you can call your local NHS mental health helpline on 111 option 2 for 24-hour advice and support.

The Silver Line, Age Cymru and Re-Engage also offer a number of befriending and advice services for the elderly. Remember it’s good to talk!

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