Sunshine, warmer days and lighter nights are here, so let's make the most of it!

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

Hydrate

Hydration is always important, but it's completely vital in hot and humid weather, as we tend to lose a lot of our body fluids. Our bodies are designed to regulate our body temperature in hot conditions by sweating, which cools the body and helps us to maintain a regular temperature. The more we sweat due to hot weather, the more we need to replace by drinking more fluid. 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.

Sun Protection

The wearing of sunscreen is essential to protect your skin from the sun's harmful UV rays. A sunscreen with at least an SPF of 30 and a UVA rating of 5 or 6 stars is generally considered as a good standard of sun protection, in addition to shade and clothing. You should apply sunscreen at least 15 minutes before going outdoors and reapply every two hours, especially during exercise or swimming.

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.

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

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

Know the Signs of Heat Exhaustion

There's a high risk of heat exhaustion or heatstroke during hot weather or exercise.

To help prevent heat exhaustion or heatstroke:

• drink plenty of cold drinks, especially with exercising
• take cool baths or showers
• wear light-coloured, loose clothing
• sprinkle water over skin or clothes
• avoid excess alcohol
• avoid extreme exercise

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