Summer Health Advice - how to protect yourself

A little bit of sunshine is good for us and can lift our spirits – let’s face it, it can often be a welcome change from the heavy downpours and high winds we experience in Wales. There's no clear distinction between the seasons these days, so it’s important that we’re prepared – whatever the weather throws our way.

Heatwaves can happen suddenly – taking us by surprise, so keep a check on the weather forecast. The Meteorological Office (Met Office) has a warning system if a heatwave is likely. Listen out for heatwave warnings on the television or the radio, or check the Met Office website

Keeping yourself cool

• Drink cool water-based drinks throughout the day. Avoid drinks like alcohol and caffeine as they can dehydrate you
• Avoid spending long periods outside during the hottest time of the day, which is usually from 11am to 3pm
• Use sunscreen of at least SPF30 (sun protection factor 30) with four or five stars (UVA and UVB)
• Light-coloured, light-weight, loose-fitting cotton clothing can help you stay cool in the heat
• Wear a broad brimmed hat to protect your head, face and ears
• UV rays can cause damage to your eyes, even in cool weather and on a cloudy day, so wear sunglasses that have a CE mark, British Standard BS EN ISO 12312-1, UV400 label or a statement that they provide 100 per cent UV (ultraviolet A and B) protection

Keeping your home cool

• When inside, try to stay in the coolest parts of your home. It may be an idea to move rooms and sleep in the cooler part of your home
• Help keep the heat out by closing windows, curtains and blinds
• Turn off non-essential items when not in use. Lights, and electronic items, such as iPads and Kindles can generate heat when plugged in
• Fans can help sweat evaporate but they don’t cool the air itself, so don’t rely on them to keep you well in the heat
• Check that your central heating is switched to off and that you know how to work it.

You and your medication

• If you’re on medication that affects the amount of fluid you’re allowed to drink, get advice from your GP on what to do in hot weather
• Some medications can cause difficulties in the heat. They can affect your body’s reaction to sweating and temperature control or make your skin more sensitive to the sun
• Talk to your GP or pharmacist about how best to manage this, especially if you’re on several different medications and/or have a long-term health condition
• Keep taking your prescribed medication unless advised differently by your pharmacist/GP
• Make sure you've enough medication if it’s too hot to go out.

Look out for older people in your community

• Check on older neighbours, relatives and friends who live alone to make sure they’re not having difficulties in the heat. As we get older our bodies are less efficient at regulating our temperature
• If they're feeling unwell but the problem is not a medical emergency, call NHS Direct Wales on 0845 46 47 or 111 if available in your area.

Useful resources

You may find our  Summer Health Advice leaflet useful, this leaflet has top tips on how to protect yourself in hot weather.