Sun safety: how to protect your skin and stay well in the heat

Why does sun safety matter?

Ultraviolet (UV) light from the sun can damage the DNA in your skin cells. Over time, this can lead to premature ageing and skin cancer. Cancer Research UK says up to 9 in 10 cases of melanoma skin cancer could be prevented by staying safe in the sun and avoiding sunbeds.

The NHS points out that you can burn in the UK, even when it is cloudy.

How can you protect your skin?

The NHS recommends spending time in the shade between 11am and 3pm from March to October, when the sun is strongest, and covering up with suitable clothing, a hat and sunglasses.

Sunscreen helps, but it should not be your only protection. The NHS advises using a sunscreen with an SPF of at least 30 to protect against UVB, and a high UVA star rating: UK sunscreens have up to 5 stars, and the higher the better.

Most people do not use enough. The NHS says you need around 6 to 8 teaspoons of sunscreen to cover your whole body. Apply it 30 minutes before going out and again just before you go out, then reapply every 2 hours, and straight after you have been in water, even if it is water resistant, and after drying yourself with a towel.

Children need extra care. The NHS advises that babies under 6 months should be kept out of direct strong sunlight.

What about your eyes?

Strong sunlight can also harm your eyes. The NHS advises choosing sunglasses with wraparound lenses or wide arms, and the CE Mark and British Standard Mark 12312-1:2013 E.

How do you check your skin for changes?

Get to know your skin, so you notice if something changes. The NHS says a new mole, or a change in an existing mole, may be a sign of melanoma. Melanomas are often an uneven shape with uneven edges, a mix of 2 or more colours, and more than 6mm wide.

Most moles are harmless, but see a GP if a mole changes size, shape or colour, becomes painful, itchy, inflamed, bleeding or crusty, or if a new mark on your skin lasts for several weeks.

Do you need the sun for vitamin D?

Sunlight helps your body make vitamin D, which keeps bones, teeth and muscles healthy. You do not need to sunbathe or burn to get it. In the winter months in the UK, sunlight is not strong enough for your body to make vitamin D, so the government advises that people aged 4 and over consider taking a daily 10 microgram vitamin D supplement in the autumn and winter.

How can you stay well in a heatwave?

Hot weather can be dangerous, especially for some groups. The UK Health Security Agency's Beat the heat guidance says people at higher risk include older people aged 65 and over, babies and young children aged 5 and under, and people with long-term conditions such as heart, breathing or kidney problems, diabetes or dementia.

It advises keeping your home cool by closing blinds and curtains on windows that face the sun during the day, drinking fluids regularly through the day, and checking on family, friends and neighbours who may be at higher risk. The UKHSA and the Met Office issue heat-health alerts in the summer months, which can help you plan ahead.

What are the signs of heat exhaustion?

The NHS lists signs of heat exhaustion including tiredness, dizziness, a headache, heavy sweating, pale and clammy skin, cramps, a high temperature and feeling very thirsty. If someone has these signs, move them to a cool place, remove unnecessary clothing, give them plenty of water and cool their skin with cool water and a fan. They should start to feel better within 30 minutes.

Heatstroke is a medical emergency. Call 999 if someone is still unwell after 30 minutes of resting in a cool place and drinking fluids, or has a very high temperature, hot skin that is not sweating, a fast heartbeat, fast breathing, confusion, a seizure or loses consciousness.