SUMMER HEALTH ADVICE
THE AUTHOR: DR. ADAM STATEN
Dr Adam Staten is a NHS GP and part of the Clinical Governance team here at One Day Tests. Dr. Staten trained at Cambridge University and King's College London. He has served as a Medical Officer in the British Army. Dr. Staten is a firm believer in educating people about common health problems to empower them to understand and manage their own health.
INTRODUCTION
As Summer approaches, most of us look forward to warmer weather and the chance to spend more time outside. This brings with it a wide range of health benefits as well as potential risks to look out for.
In England, there were 1,311 heat associated deaths during the summer of 2024 (according to gov.uk). In general summer heatwaves lead to an increase in hospital admissions, a percentage of which are avoidable by taking necessary actions before exposure to excessive temperatures and sunlight.
This article will detail summer health advice to ensure you remain safe and healthy whilst enjoying the good weather.
SUMMER HEALTH BENEFITS
The increased exposure to sunlight leads to our vitamin D levels improving which is good for the health of our bones, muscles, and immune system. Around 10-30 minutes of daily direct sunlight exposure is necessary to ensure enough Vitamin D production by the skin absorbing Ultraviolet light which is converted into Vitamin D.
Ultraviolet light also has the ability to provide positive effects on our skin, due to its anti-inflammatory properties. It can reduce redness and swelling, which means it can help with certain skin conditions, such as acne and psoriasis.
The better weather also encourages people to be outside more and with higher levels of physical activity this helps us to maintain a healthy weight, reduce the risk of cardiovascular disease, and help to control blood sugar levels.
Better weather, with ample sunlight tends to be good for our mental health as it influences mood and well-being. Sunlight helps regulate serotonin levels, which are associated with happiness and relaxation. Being outdoors, particularly in nature can reduce stress and anxiety.
POTENTIAL SUMMER HEALTH RISKS
The hotter weather and longer hours of sunshine also bring potential summer health risks. Fortunately, these summer health risks can be reduced with a few simple measures that shouldn’t impact on your enjoyment.
The major concern during the Summer is sun safety. We tend to think about protecting ourselves from the sun when we go away on holiday, but it is important to remember that all of those same precautions should be used when spending time outside in the UK too.
SKIN DAMAGE
Sunlight contains UVA and UVB radiation which causes damage to the skin. This includes sunburn and, in the longer term, skin cancer. The body responds to sun exposure by tanning which gives some limited protection from burning but no protection from the ageing effect of sunlight or from skin cancer. Sadly, there is no such thing as a healthy tan – it is always a sign of skin damage.
To protect your skin you should use a sun cream with an SPF of at least 30 and a 4 or 5 star UVA protection rating.
This should be re-applied regularly, especially after you have been in water. Children should use a higher factor sun cream and babies under the age of 6 months should never be left in direct sunlight.
Alongside the suncream, a hat should be worn to maintain summer health and you should consider sunglasses to protect the eyes which are also vulnerable to sun damage. In the short term, eyes can experience something similar to sunburn (photokeratitis and photoconjunctivitis) which is temporary, but longer-term sun exposure can contribute to the formation of cataracts.
DEHYDRATION & HEATSTROKE
With the sunshine comes heat. Hotter weather can cause dehydration and heatstroke. Older people and children are at particular risk from the heat as they are less well able to regulate their body temperatures.
Dehydration starts with the feeling of thirst, and can progress to symptoms including the production of dark urine, feeling dizzy or lightheaded and, if very severe, confusion, drowsiness and fainting. To avoid dehydration an adult should aim to drink 2 to 3 litres of fluid each day. Alcohol will contribute to dehydration so people should be cautious when drinking alcohol on a hot day.
The hottest time of the day is when the sun is highest and you should avoid doing strenuous exercise or being out in the sun for prolonged periods between 11am and 3pm when the risk of dehydration of heatstroke is greatest. To keep your house cool you should consider keeping curtains drawn if the windows are in direct sunlight, and sleep with the window open if that is safe to do.
Wearing loose fitting, light clothing in hot weather will help to keep you cool and also help you avoid the skin rashes, like prickly heat, that can develop when skin is irritated by heat and prolonged exposure to sweat.
HAY FEVER
For some people summertime means hay fever. This is a whole topic in itself, but hay fever can usually be well managed with antihistamine tablets, nasal sprays and eye drops that are available over the counter in pharmacies.
Generally, a once daily, non-drowsy antihistamine, like cetirizine or loratadine, is a good option. Nasal sprays are good if the main symptoms are a runny or stuffy nose, and eye drops are good if the hay fever is causing itchy or irritated eyes.
INSECT BITES
Insect bites are another issue that can come with the better weather and impacts summer health. In tropical countries insect bites can bring a number of serious illnesses with them (like malaria), but in the UK they tend to be just an irritating nuisance.
Avoiding getting bitten is better than treating the bite. You should consider using an insect repellent if you are going out in fields or woodland, or if you will be beside water, particularly at the hours of dawn and dusk when the insects are most active. Long sleeved shirts and trousers will also stop the insects getting to your skin.
If you are bitten, a bite relief cream containing hydrocortisone (a form of steroid) will help, as will an antihistamine tablet. If, despite taking these measures, the swelling and redness around the bite continues to spread over the next few days, then see a doctor as this may be a sign that the bite has become infected.
Tick bites are a particular concern as, in some parts of the UK, tick bites can transmit Lyme disease. If you find a tick attached to you, these are best removed with a pair of tweezers or a special tick removal tool which can usually be bought in camping or outdoors shops. You should grip the tick as close to the skin as possible and pull firmly but steadily – jerking sharply can cause the mouth parts to be left in the skin.
If you have been bitten by a tick you should see a doctor if you develop any flu-like symptoms or a spreading, red rash around the bite.
RECOMMENDED BLOOD TESTS
Here are a selection of recommended blood tests to take as part of a fully body health check, for all year round health, and not just for summer health.
SUMMARY
Summer health - There is so much to enjoy about Summer in the UK and it is a great time of year to become more active and spend more time outdoors. Taking the simple steps listed above will make sure that you continue to enjoy it in good health.
Benefits of increased exposure to sunlight includes improved Vitamin D levels (key for bones, muscles and immune system), and both physical and mental health.
Potential risks include skin damage, dehydration, heatstroke, hay fever and insect bites.
Being cautious and taking recommended precautions when in summer heat and sunlight can ensure you stay healthy whilst enjoying the good weather.
ONE DAY TESTS
For summer health, as well as general all-round health, taking a blood test will monitor specific health conditions, and review your overall health. One Day Tests offer blood testing and diagnostics services across the UK.
Why One Day Tests? Simple to answer... fast , accessible and accurate blood testing at affordable prices.
You can select a local blood testing clinic or choose our easy to use home testing kits .
FREQUENTLY ASKED QUESTIONS
How does the summer affect your health?
The summer health benefits are that sunlight improves Vitamin D levels, key for bones, muscles and immune system.
The risks of summer include skin damage, dehydration, heatstroke, hay fever and insect bites.
What are the top safety tips for summer?
For summer health, aim to drink between 2 and 3 litres of fluids each day, avoid intense physical activity and prolonged sun exposure between 11am and 3pm, choose light, loose-fitting clothing, and use a sunscreen with a minimum SPF of 30 and a UVA protection rating of 4 or 5 stars.
What precautions should be taken in the summer season?
For summer health, drink 2 to 3 litres of fluid each day, avoid doing strenuous exercise or being out in the sun for prolonged periods between 11am and 3pm, wear light and loose fitting clothing, and apply sun cream with an SPF of at least 30 and a 4 or 5 star UVA protection rating.
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