Please take care of yourself, your family and friends when spending time outside in the sun.
Sun Safety Tips
It is important that you protect yourselves from the harmful effects of the sun by following these sun safety tips:
Stay out of the heat
- Spend time in the shade between 11am and 3pm
- Avoid strenuous outdoor activities such as sport, DIY or gardening. If this is not possible, do it during the cooler parts of the day
- Use sunscreens or sun blocks to help prevent sunburn
- Cover up with a t-shirt or other loose-fitting clothes
- Wear a hat to shade your head and sunglasses to protect your eyes
What factor sunscreen should I use?
When using sun screen make sure it has a sun protection factor (SPF) of at least 30 to protect against UVB and at least 4-star UVA protection. Always check the expiry date of sun screen before using.
Remember: Do not rely on sunscreen alone to protect yourself from the sun. Wear suitable clothing and spend time in the shade when the suns at its hottest.
How to deal with sunburns
- Sponge sore skin with cool water or take a cool shower or bath, then apply soothing after sun cream or spray
- Stay out of the sun until all signs of redness have gone
- Drink plenty of water to cool down and prevent dehydration
- Painkillers, such as paracetamol or ibuprofen, will ease the pain by helping to reduce inflammation caused by sunburn
Seek medical help if you feel unwell or the skin swells badly or blisters.
- During this hot dry weather, keep hydrated by ensuring you drink plenty of water
- Take a cool bath or shower, or splash your face with cold water to cool down
Look out for others
If you have a health problem
- Keep medicines below 25°C or in the fridge (read the storage instructions on the packaging)
- Seek medical advice if you suffer from a chronic health condition/take multiple medications
What to do if you feel unwell
- Try to get help if you feel dizzy, weak, anxious or have intense thirst and headache
- Move to a cool place as soon as possible and measure your body temperature
- Drink some water or fruit juice to rehydrate
- Rest immediately in a cool place if you have painful muscular spasms (particularly in the legs, arms or stomach, in many cases after sustained exercise during very hot weather), and drink oral rehydration solutions containing electrolytes
- Medical attention is needed if heat cramps last more than one hour
- Consult your doctor if you feel unusual symptoms or if symptoms persist
Useful information and resources
- Extreme Hot Weather - Public Health Wales information about staying safe in extreme hot weather
- NHS 111 Wales Sun safety - Useful information and advice for adults and children on sunscreen and sun safety in the UK and abroad.