The UK Health Security Agency (UKHSA) has reminded families of a simple 11am rule to help them stay safe in the sun this summer. The guidance forms part of broader advice for coping with hot weather, as the Met Office is forecasting above-average temperatures.
Key Guidance for Sun Safety
In a recent update, the UKHSA is encouraging families to take straightforward measures to "enjoy the summer break safely" and "protect their family's health." It cautioned that additional heat health alerts may be issued throughout the summer as temperatures climb. Children and older adults are most at risk from the heat. However, the UKHSA noted: "But anyone can be affected by particularly high temperatures and spending time outdoors, travelling and taking part in sports and other activities can increase the risk of becoming unwell if simple precautions are not taken."
The 11am to 3pm Rule
One straightforward rule from the UKHSA was to attempt to stay out of direct sunlight between 11am and 3pm. This is because UV levels peak during this period. It advised: "If you do go outside, cover up with suitable clothing, such as an appropriate hat and sunglasses, and seek shade and apply sunscreen regularly." This aligns with guidance from the NHS website, which states: "Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter."
Additional UKHSA Recommendations
- Keeping your home cool by closing windows and curtains in rooms that face the sun
- Drinking plenty of fluids throughout the day
- If you are planning any physical activity (for example, exercising or walking the dog), aim to do so during the cooler parts of the day, such as the morning or evening
- Monitor weather forecasts to identify when temperatures will drop
- Familiarise yourself with the symptoms of heat exhaustion and heatstroke, and know what steps to take if you or someone else is affected
Water Safety Advice
It also underlined the importance of staying safe in and around water. With that in mind, you should: supervise children closely at all times; swim at lifeguarded locations whenever possible; enter the water slowly to allow your body to adjust to the temperature; be aware that open water is usually much colder than it looks; leave the water immediately if you begin to feel cold or unwell; always swim with others and look out for each other; swim parallel to the shore rather than away from it; wear a life jacket or buoyancy aid when taking part in activities such as boating, paddleboarding, kayaking or fishing; carry a means of calling for help whenever possible. If heading out alone, tell someone where you are going and when you expect to return. If you get into difficulty in the water, "Float to Live" by tilting your head back, floating on your back and controlling your breathing until help arrives or you are able to swim to safety. It added: "If you see someone in difficulty in the water, call 999 immediately and ask for the Coastguard if at the coast."
Symptoms of Heat Exhaustion and Heatstroke
The NHS says the symptoms of heat exhaustion include: tiredness, dizziness, headache, feeling sick (nausea) or being sick (vomiting), excessive sweating and skin becoming pale and clammy (a change in skin colour can be harder to see on brown or black skin), cramps in the arms, legs and stomach, a high temperature, being very thirsty, and feeling irritable. The symptoms of heat exhaustion are often the same in adults and children. If someone is showing signs of heat exhaustion they need to be cooled down and given fluids. The symptoms of heatstroke include: a very high temperature, hot skin without sweating, fast breathing and a fast heartbeat, confusion and restlessness, seizure (fit), and loss of consciousness. Heatstroke is a medical emergency. You should call 999 if someone has the symptoms of heatstroke.
