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..
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.
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.
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..
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:
There's a high risk of heat exhaustion or heatstroke during hot weather or exercise.
To help prevent heat exhaustion or heatstroke:
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:
If someone is showing signs of heat exhaustion, they need to be cooled down.
Find advice on cooling someone down from 111 Wales Online.
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: