Staying well in hot summer sun

Hot summer sun in the UK is a rare enough occurrence for shirts to be ripped off and a mass exodus to the nearest beach. Having fun in the sun is understandable, but the heat can cause health problems if you overdo it and don't take sensible precautions.

On holiday, you may be better prepared for the heat in terms of sun protection, but you may not be used to the intensity or strength of the sun.

Countries where the temperature gets seriously hot, like Australia and parts of America, are more attuned to the dangers of heat, but England and Wales have heatwave plans in place for extreme temperatures too. Scotland and Northern Ireland don’t currently have a heatwave plan.

When is hot too hot?

"The heatwave season begins on June 1 and extends until September 15," says Dr Angie Bone, head of extreme events at Public Health England. "Heat Health Watch alerts are triggered when there is an average temperature of 30°C by day and 15°C overnight for at least 2 consecutive days. This figure varies slightly around England. These temperatures can have a significant effect on people's health.

"There is consistent and extensive evidence from around the world that exposure to excessive heat kills, with most cases of illness and death caused by heart and lung disease," says Dr Bone.

Effects of heat

The effects of heat are wide ranging from mild discomfort to causing serious medical problems. Too much time in the sun leads to a rise in your internal temperature. It can lead to heat rash, dehydration, heat exhaustion and in rare cases even heat stroke, which can be fatal.

Heat rash: Heat can lead to a rash of tiny red spots - often known as prickly heat as they cause a prickling sensation. They are caused by inflammation when the sweat glands become plugged.

Dehydration: When you don't take in enough fluid (drink enough water) your body can become dehydrated. Hot weather contributes to dehydration as you lose water through sweat but don't replace it with other fluids. To rehydrate yourself drink more. It may help to take small sips of water or rehydration fluids if you feel nauseous. Dark coloured urine is a sign of dehydration.

Heat exhaustion: It's caused by a loss of body water and salt through excessive sweating. Symptoms include heavy sweating, headaches, dizziness, intense thirst, sickness, diarrhoea and muscle cramps. Recovery occurs by lying down in a cool place, drinking cool drinks like water or a sports drink, it may help to have a cool shower or sponge yourself with cool water.

Heat stroke: This is the most serious heat illness. Symptoms include a temperature of more than 41C (105F), feeling disorientated, loss or partial loss of consciousness. At particular risk are children, the elderly and people who are chronically ill. Heat stroke requires urgent first aid and medical treatment. It can be a life-threatening condition.