Beat the heat: your essential sun safety guide

Believe it or not, the UK does occasionally enjoy spells of sunshine in between the rain, grey skies, and chilly temperatures we’ve all become so accustomed to. Because hot weather can arrive quite suddenly, many of us are often caught unprepared for the change.

While keeping a selection of coats on standby may feel essential, St John Ambulance is encouraging people to be just as prepared for their health. Their first aid tips can help you stay safe during periods of hot weather and avoid common heat-related illnesses.

Sunburn symptoms, risks - and how to treat it safely

Sunburn is often brushed off as an unfortunate side effect of spending a little too long in the sun. While mild sunburn may seem harmless, it can actually cause serious damage to your body. Not only can repeated sunburn increase your chance of developing skin cancer in later life, but it can also have more immediate effects.

According to St John Ambulance, the short-term effects of sunburn can include heat exhaustion, painful skin inflammation, and dehydration - all of which can become serious if left untreated.

The charity emphasises the importance of limiting your exposure to the sun and protecting yourself by wearing long, loose-fitting clothing, staying in the shade, and regularly applying a high-factor sunscreen.

St John Ambulance highlights the main symptoms of sunburn as:

• Reddened skin - which may become intensely red or “lobster red”.

• Pain or tenderness in the affected area.

• Blistering - in more severe cases.

If you - or someone else - experiences symptoms of sunburn, there are several things you can do at home to help reduce the effects and prevent the condition from worsening.

Your body can become dehydrated if it does not get the fluids it needs to function properly. Even if you normally drink enough water during the day, hotter weather can cause you to sweat and pee (urinate) more than usual, meaning your body loses fluid much faster.

If you do not keep your hydration levels topped up during warm weather, dehydration can quickly develop and may lead to serious health issues.

St John Ambulance recommends sipping water regularly throughout the day in hotter climates - whether you are at home or abroad - to help prevent dehydration.

The charity says you should look out for certain symptoms that may indicate dehydration, including:

• Headaches and light-headedness.

• A dry mouth, eyes, and lips.

• Passing only small amounts of dark pee.

• Muscle cramps.

There are steps you can take to help reduce the effects of dehydration and prevent the condition from worsening. These can be used for yourself, but if you notice someone else showing symptoms, it’s important to act quickly.

Spending extended periods in the sun can feel refreshing after a long winter. While a little sunlight is good for us, too much exposure can lead to heat exhaustion.

Heat exhaustion occurs when you are exposed to excessive heat, and your body works overtime to keep a safe internal temperature. When this happens, you may begin to feel unwell, and in more serious cases, it can progress to heatstroke.

St John Ambulance explains that heat exhaustion is caused by a loss of salt and water from the body, usually through excessive sweating. It can develop gradually without you noticing, particularly if you are not used to hot or humid weather.

The typical symptoms of heat exhaustion are:

• Headache.

• Dizziness and confusion.

• Loss of appetite and feeling sick.

• Sweating with pale, clammy skin.

• Cramps in the arms, legs, and stomach.

• A fast, weakening pulse and breathing.

Heatstroke is a medical emergency in which your body’s temperature-regulating system fails, causing your core temperature to rise above 40°C.

St John Ambulance says you may suspect someone is experiencing heatstroke during hot weather if they become unwell, their behaviour changes, or they show signs of reduced consciousness.

They explain that the signs and symptoms of heatstroke include:

• Rapid deterioration in responsiveness - including behavioural changes such as agitation or aggression, and being sick (vomiting).

• Delirium - stumbling gait, and hot skin that is often flushed or red.

• Seizures - a rapid pulse and fast breathing, and sometimes loss of bladder or bowel control.

• Coma or collapse - with a core temperature usually above 40°C.

Mark Butler, Associate Clinical Director of St John Ambulance, says that a few simple precautions can make a big difference in staying safe while still enjoying the sunshine.

He explains that staying well hydrated, keeping to the shade during the hottest part of the day, and regularly applying a high-factor sunscreen are all easy ways to reduce your chance of heat-related illness. He also recommends wearing a cap or sunhat when out in the sun.

“It’s especially important to look out for those more at risk, including young children and older people, as even a small rise in body temperature can quickly become serious,” he concludes. “Checking in on family, friends, and neighbours can help ensure everyone stays well.”