Staying Healthy in Summer

Summer is a season many of us look forward to, with longer days, brighter skies, and more opportunities to enjoy the outdoors. But while the warmer weather brings plenty of benefits, it also comes with risks to our health if we’re not careful. By taking simple steps around sun safety, managing the heat, nutrition, and hydration, you can make the most of the season while protecting your wellbeing. 

Spending time outdoors is great for mood and fitness, but too much sun exposure can cause sunburn, heat exhaustion, or even heatstroke. To stay safe: 

• Use sunscreen: Apply broad-spectrum SPF 30 or higher, and reapply every two hours, especially after swimming or sweating. 
• Cover up: Lightweight clothing, wide-brimmed hats, and sunglasses offer extra protection. 
• Seek shade: Avoid direct sun between 11am and 3pm when UV rays are strongest. 
• Stay cool: In very hot weather, keep your home shaded and ventilated, and avoid strenuous activity during peak heat. 
• Stay hydrated: this is particularly important in warmer weather, carry a water bottle with you wherever you go, and aim for at least 2 litres a day and drink regularly, not just when you feel thirsty. 

If you start to feel dizzy, fatigued, or overly thirsty, these may be signs of heat exhaustion. Rest in a cool place, drink water, and seek medical help if symptoms persist. 

During the summer months you’re more likely to be outdoors, but during this time of year pollen can make life uncomfortable for those with hay fever. To reduce flare-ups: 

• Check pollen forecasts and plan outdoor activities for lower pollen days. 
• Shower and change clothes after being outside to remove pollen. 
• Carry your inhaler if you have asthma and follow your action plan. 

Beyond the physical health aspects, summer also brings a wealth of wellbeing benefits: 

• Outdoor exercise: Walking, cycling, swimming, or yoga in the park are enjoyable ways to stay active and boost your mood. 
• Socialising: Longer evenings are perfect for meeting friends and family, which strengthens connections and improves mental health. 
• Relaxation: Simply spending time outdoors, reading, gardening, or enjoying nature, can reduce stress and promote calmness. 

Support and Advice

For support and advice on how to stay safe during summer, visit the links below:  

• Stay Safe and Well in the Summer Heat 
• NHS Wales: Sun safety 
• Enjoy Summer Safely – Public Health Wales