Top Tips for Staying Safe in the Sun

With heatwaves sweeping through Europe in the summer months, it’s important to stay sun safe, especially if you’re someone who spends the majority of the day outdoors. Each year, 2,600 people die from melanoma skin cancer in the UK. That equates to more than 7 people a day (Cancer Research UK).

Slip, Slop, Slap, Wrap

Remember the slogan, “Slip, Slop, Slap, and Wrap”:

  • Slip into sun-protective clothing that covers the skin. We know it’s tempting to strip all your clothing off, but if you’re in direct sunlight, a light shirt with a collar and sleeves that cover at least your shoulders will provide a barrier between your skin and the sun. If you feel the need to strip it all off, make sure you sit in the shade.
  • Slop on some SPF 30+ sunscreen 20 minutes before going outside, and reapply every two hours, or after swimming.
  • Slap on a hat. More people get sunburnt on their face and neck than on any other area.
  • Wrap on some sunglasses to protect your eyes from the sun’s UV rays. Good quality sunglasses should conform to the standard BS EN ISO 12312-1:2022. Look for a CE or UKCA mark on your sunglasses to check that they conform to current standards.

Stay Hydrated

The hotter it gets, the faster our bodies lose water. It’s therefore extremely important to stay hydrated on hot days. Dehydration can kick in faster than you realise, resulting in headaches, fatigue, poorer physical performance and reduced concentration.

  • Don’t wait until you’re thirsty: Our thirst level doesn’t always tell us how much water we’ve lost or need, so it’s important to drink water throughout the day before the signs of dehydration appear. Try drinking 300-500ml of water in the morning to set yourself up for the day.
  • Have a glass of water with each meal: Your body absorbs water better when it passes through your system little by little, rather than drinking a days worth of water every morning.
  • Carry a reusable water bottle: Carrying a water bottle with you can help you monitor your water intake and stay hydrated consistently throughout the day.
  • Increase your intake if you’re active: If you’re exercising or engaging in outdoor activities, hydrate before, during, and afterwards.
  • Eat cucumber: Cucumber has high water content and natural electrolytes that can hydrate and cool the body.

Wear UPF 40+ Workwear

If you work outdoors, make sure your workwear is rated at least UPF 40 to block UV radiation. Check that the label says UPF40+ or UPF 50+, or references EN 13758-2, the UK standard for sun protective clothing.

  • Check the label: Look for a UPF40+ or UPF50+ rating on the label.
  • Check the fabric: Synthetic fabrics like polyester and nylon tend to block more UV than cotton.
  • Check the sleeves: If you’re in a high-risk role, long sleeves work better at protecting you from the sun than short sleeves.
  • Check the collar: shirts with collars add a layer of protection to your neck. If you do a lot of work facing down, exposing your neck to the sun, it may be worth buying a shirt with a high collar.

Keep Your Home Cool

It can be difficult to keep our homes cool during a heatwave, but doing so ensures we have reprieve from the heat and can all get a better night’s sleep!

  • Close windows and curtains during the day: We know it’s tempting to open windows to “let the fresh air in”, but it can do your home more harm than good. If the temperature outside is hotter than it is inside, opening a window will only bring the hot air inside. To counteract this, keep the windows shut while the sun is out, and open them at night.
  • Avoid the stove: The stove and oven can heat up your kitchen significantly, so instead, opt for a cold meal or use an air fryer or microwave.
  • Create airflow: When you open your windows in the evening, open two windows that are opposite one another to create cross-ventilation, drawing in fresh air and pushing warm air out.

 

We hope these tips leave you feeling a bit more prepared to take on summer. Remember to take care of your skin by keeping it protected from the sun’s UV rays, take care of yourself by staying cool and hydrated, and take care of your loved ones by sharing these tips with them. Have a safe and fun summer!

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