Don’t spend too long in the direct sun. Sit in the shade, wear a wide-brimmed hat, and proper sunglasses with UV filters that meet CE standards. If you are walking in the sun, cover your arms and legs, and wear pale-coloured, loose-fitting clothing. Drink at least 3 litres of water a day on hot days as you sweat more.
There are things you can do to prevent yourself from overheating when the weather is hot. If you do get too hot, it is important to give your body a break from the heat and take actions that will help cool you down. Drink fluids regularly throughout the day especially if you are physically active.
You should avoid the sun as much as possible, especially between 10:30 a.m. and 2 p.m., when people are most likely to develop heat exhaustion, Dr. Della-Giustina explains. Anyone who must be outside in the middle of the day should take frequent breaks and stay hydrated.
It is important to prevent yourself from getting too hot. Check that the bottle says 30+ UPF. A number bigger than 30 is even better. Some people are more likely to be ill because of hot weather. Heat exhaustion is when the body overheats. It is not usually an emergency. Cool down as soon as you can. Follow the tips on page 4.
When out in direct sunlight remember: Wear (and regularly reapply) sunscreen. Cover your head with a hat. Take regular breaks indoors or in a shady area to avoid getting heat exhaustion or heatstroke. Wearing light-coloured, loose-fitting clothing will also help you to stay cool. 2. Wetter is better
If you do get too hot, it is important to give your body a break from the heat and take actions that will help cool you down. Drink fluids regularly throughout the day especially if you are physically active. You should drink enough that your pee is a pale straw colour. Water and diluted squash or lower fat milks are good choices.