A guide to keeping yourself safe and well in summer

With the heat from the sun in summer, you will want to escape to your home to stay safe and well in summer. So it is important to be ready for summer at home.

How to keep your home cool

It is important to ensure your home stays cool in the summer. There are various ways you can do this which include:

• closing windows during the day
• during the night, open your windows to allow cooler outside air in
• use an electric fan (but not when the outdoor temperature exceeds 95 degrees)
• closing curtains when the sun is shining

You can also stay cool at home by taking a cool bath or shower.

The sun can have a good effect on our health as it makes us feel happier and helps us get the Vitamin D we all need. However, hot weather in the summer can, unfortunately, cause health risks, but there are ways you can keep healthy during the summer.

Clothing for hot, sunny weather

Wearing the right clothing in summer will help keep you well. This includes wearing:

• a hat, preferably wide-brimmed
• light-coloured and lightweight clothing
• clothing which covers as much skin as possible
• clothing with a UPF rating to protect you from the sun
• sunglasses

Summer exercise and staying safe

If you are considering summer exercise, you should ensure you stay safe and well when doing so. Therefore, try to avoid extreme physical activity in hot conditions. 

Ways to stay safe when exercising in the summer include drinking extra water when exercising and listening to your body when it has had enough. Also, choose your summer exercise wisely. Swimming or yoga may feel more comfortable than a run in the park.

Eating (and drinking) well in summer

What you eat and drink in the summer affects whether you stay safe and well in the hot weather. Here are some suggestions for eating and drinking well in summer:

• eat cold food
• drink cold drinks
• stay away from alcohol
• don't drink caffeine
• avoid hot drinks

It is a good idea to carry a bottle of water with you and drink before you get thirsty - thirst means you have not had enough water. 

One way to keep yourself safe and well in summer is to avoid getting ill or in danger in the first place, as well as be aware of the health risks. Below are some ways to do this.

Wear the right sun protection

If you are outside in hot sunny weather you must ensure you wear the right sun protection to stop yourself from getting burnt.It is suggested that everyone should wear at least SPF 30 sun protection and ensure it is water and sweat resistant. 

Sun cream should be applied 30 minutes before sun exposure and you should reapply it at least every two hours. For babies who are more likely to have sensitive skin, try to choose a sunscreen which is a physical or mineral sun blocker. 

Damage to your skin from the sun can cause:

• skin cancer
• sunburn
• wrinkles
• photoaging
• sunspots

Stay out of the sun when it's hottest

Where you can, you should stay out of the sun when it is at its hottest. This is between 11 am and 3 pm. If you cannot get inside when the sun is at its hottest you can:

• find shade
• create shade with an umbrella

Keep an eye on the weather

You can protect yourself from feeling unwell in summer by keeping an eye on the weather and the UV index, which tells you the amount of ultraviolet (UV) radiation the sun will project. Knowing these details means you can:

• dress appropriately
• be prepared with plenty of water and sunscreen

Be aware of the risk of heat exhaustion 

When a heatwave hits in the summer it can cause dehydration, heatstroke and heat exhaustion. Heat exhaustion means your body is having trouble cooling down which can cause brain damage and damage to essential organs. Signs of heat exhaustion include:

• feeling dizzy
• muscles cramping
• feeling weak
• fatigue
• confusion
• experiencing heart palpitations
• feeling sick

It is not just heat and sun which you need to be aware of to stay safe and well in the summer. Summer activities can cause danger too, such as water activities. Unfortunately, approximately 400 people drown yearly.

 Ways to ensure water safety in the summer include:

• staying within arm's length of children who are weak swimmers
• ensure your child has swimming lessons
• use a well-fitted approved life jacket
• remember the SAFE code: spot danger, follow advice, keep a friend/family close and know what to do in an emergency.

^{Last updated 06.06.23}