Summer Health: Sun Safety

The summer months are a great time to spend time outside and enjoy the (hopefully) warm and sunny weather.

But it’s important to remember that exposure to heat and sun can affect our health, and risks of sunburn, dehydration and heat stroke are very real.

Here’s what you need to know to keep safe in the sun.

Protecting your skin

Believe it or not, you can get sunburned in as little as 15 minutes, so it’s always worth using sunscreen if you plan to be outside for long.

Here are a few other things to remember, including some myths about skin care:

• You CAN get sunburned if it is cloudy
• You CAN get sunburned through windows
• You CAN get sunburned on cold days or in Winter
• You need sunscreen regardless of your skin colour
• You should reapply sunscreen every 2 hours
• You should dry yourself and reapply sunscreen after swimming
• Peak hours for sunburn at 11 am to 3 pm when the sun is highest
• Sunbeds and tanning salons are NOT a safer alternative.

Easing Sunburn

There are some simple ways to help ease mild sunburn: 

• Firstly, get out of direct sunlight  
• Sponge sore skin with cold water, then apply an after-sun product. 
• Stay hydrated and take paracetamol and ibuprofen to reduce pain or swelling. 
• Stay out of the sun until the sore skin has healed. 

Scratching or removing peeling skin can cause further damage, as can using ice or ice packs on sunburned skin. Avoid tight-fitting clothes that can aggravate sore skin. 

Visit a community pharmacist for free advice without needing an appointment.

You should only seek further help from NHS 111 or a GP if your symptoms get worse, such as blistered skin, fever, nausea or muscle cramps.

Know the Risks of Skin Cancer

Sunburn can be painful enough on its own, but prolonged exposure to the sun’s UV rays can cause skin cancer.

Rates of skin cancer have shot up in the UK over the last few decades, with the rise in cases set to continue.

Non-melanoma skin cancer develops in the mid and top levels of the skin. It is the most common type of skin cancer in the UK, with 156,000 cases and 900 deaths every year.

Symptoms of non-melanoma skin cancer include a red, irritated rash, bump, sore, or ulcer that won’t heal. You should see a GP if:

• you have a growth on your skin that’s getting bigger or has changed colour or texture
• you have a growth or area of skin that hurts, itches, bleeds, crusts or scabs for more than 4 weeks

Melanoma skin cancer is much less common but is more severe. It develops in the deeper skin layers and can grow quickly and aggressively, spreading into other areas.

There are around 17,000 cases in the UK every year, leading to around 2,000 deaths.

The main symptoms of melanoma skin cancer are new moles appearing or changes to the size and shape of existing moles. See a GP if you have:

• a mole has changed size, shape or colour
• a mole has become painful or itchy
• a mole has become inflamed, bleeding or crusty
• a new or unusual mark has not gone away after a few weeks
• a dark area under a nail that an injury has not caused

Heat Stroke and Dehydration

Other risks in hot weather include dehydration and heat exhaustion, which can lead to heat stroke..

Older people, babies, young children, and people with weakened immune systems can be at increased risk of heat exhaustion. The main symptoms to look out for are:

• 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
• a high temperature of 38C or above
• being very thirsty

If you are someone else are experiencing those symptoms, make sure to get out of the sun straight away and cool down.

Getting inside or into some shade and removing extra clothing like jackets or socks helps bodies cool down. Make sure to drink something cold – not alcohol – and use a spray or sponge to cool the skin.

Follow these steps, and most people should feel better after about 30 minutes.

If you or someone else have symptoms of heat exhaustion that you’re struggling to treat or you need advice, you can get help from NHS 111 online.

Worsening symptoms can turn heat exhaustion into heat stroke, which needs emergency help. The signs are:

• still unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids
• a very high temperature
• hot skin that’s not sweating and might look red (this can be harder to see on brown and black skin)
• a fast heartbeat
• fast breathing or shortness of breath
• confusion and lack of coordination
• a seizure or fit
• loss of consciousness

Call 999 if you or someone else has those symptoms. Don’t drive yourself to A&E. If someone loses consciousness, put them in the recovery position while waiting for help.