It's slip, slop, slap in Australia and New Zealand: slip on a shirt, slop on the sunscreen, slap on a hat.

Baz Luhrmann famously shared the message that everybody's free to wear sunscreen (the Australian film director released the worldwide hit single in 1997, after his father died of melanoma).

These are important, but there's more to staying well in the hot weather, especially for older people, people with certain health conditions and people on some medications, as well as for small children and pets.

Top tips:

Stay in the shade and take it easy,

from eleven until three!

 

stay cool

  • stay in the shade or indoors between 11am and 3pm
  • wear light, loose, natural fibre clothing (like cotton, linen, bamboo or silk) and a wide brimmed hat
  • take cool showers or baths, splash or spray yourself with cool water, use electric fans or cooling mats or pillows
  • keep your home or workplace cool by keeping windows closed during the day and opening them at night when it's cooler if you can. Draw curtains or close blinds during the day to block the sun.
  • limit the use of appliances that give off heat, like the oven and lights

 

stay hydrated

  • drink plenty of water, even if you don't feel thirsty - click here for information from the NHS
  • limit alcohol or caffeine as these can dehydrate you - including cola and energy drinks
  • eat fruit, salad and veg for their high water content or make ice lollies with fruit juice or pieces - click here for some Persona recipes

 

use sun protection

if you're outside, in the car or by a window for more than 10 minutes*

  • cover up with clothes and wear a hat
  • apply sunscreen of at least SPF 30 and a 4 star UVA protection rating to any exposed skin, reapplying regularly 
  • if you are taking medication that makes you more sensitive to the sun or you can't use sunscreen, try to stay out of the sun, cover up your skin with long sleeves and trousers and wear a hat
  • if your eyes are sensitive to the sun wear sunglasses

 

How to use sunscreen:

follow the instructions on your product, but general advice is to reapply every 2 hours and use 1/4 to 1/2 tsp for your face, neck and ears or 6-8 tsp for your whole body. Check that the sunscreen you're using is still in date and try to do a skin test with a new product, especially if you have sensitive skin. Don't rely on measuring the amount you need by using a finger's length, as some sunscreens are thicker or runnier. If you have dry skin, moisturise a few minutes before you first apply it.

Get full details from the NHS here.

 

plan ahead

  • if you or anyone you know or support is taking medication, please check the information leaflet to see if it will affect the way their body regulates its temperature - for example some anti-depressants can affect the way your body regulates its temperature, making it more likely to overheat or dehydrate
  • keep an eye on weather reports and rearrange your plans if you can during especially hot weather
  • avoid doing anything strenuous during the hottest part of the day (11am - 3pm)
  • if you need to travel, ventilate the vehicle well, take plenty of water and consider using screens for passengers' windows to keep the space cool

 

look out for other people and loved ones

  • share these tips with people you support, your friends, families and loved ones
  • check on anyone you know who lives alone or has a health condition 
  • older people, small children and pets can have more trouble regulating their body temperature and can become more ill, faster
  • don't leave any people or animals in locked cars during hot weather, not even with the windows open

 

Did you know....?

*10 minutes of sun on your legs and arms should be enough each day (when the sun is high enough) for you to produce the vitamin D you need. Find out how to check what time is right for this by measuring your shadow here.

If you believe chemical sunscreens to be a risk to your health or to the environment, there are mineral alternatives available. These can be better for sensitive skin as they cause less irritation. 

 

Click here for a poster to share.

For NHS advice on coping in a heatwave, click here.

Watch Baz Luhrmann's sunscreen video here. 

Click here to go back to your wellbeing home page.