Summer wellbeing

Most of us enjoy spending time in the sun but this can sometimes mean that we stay out too long and don't protect ourselves enough from the sun's rays.

It's easy to not realise you're getting burnt until it's too late.

Most of the time sunburn is mild and doesn't last long but it's important to avoid because it can increase the chances of developing skin cancer in later life.

Too much time in the sun can also cause heat exhaustion and heat stroke.

Heat exhaustion is caused by a loss of body fluids after being exposed to heat for too long. It causes blood pressure and blood volume to fall and makes you feel extremely tired.

Heatstroke is a more serious condition than heat exhaustion and happens when your body temperature is too high. You start to overheat because your body can't cool itself down. 

To protect yourself from the sun's rays and stay cool in warm weather follow these top tips:

• Stay out of direct sunlight between 11am and 3pm (hottest part of the day).
• Always use a sunscreen with a high protection factor (and re-apply regularly).
• Have cool baths or showers or splash yourself with cool water. Putting your wrists under cool running water can help.
• Drink cold drinks regularly, such as water and fruit juice.
• Avoid tea, coffee and alcohol - they can make you more dehydrated.
• Wear loose, cool clothing and a hat when you're outside.
• Protect your eyes by wearing sunglasses when you're outside.

There is lots more advice at Beat the Heat: Staying Safe in Hot Weather.  The Met Office's Weather Ready campaign gives lots of helpful information on sun saftey.

The NHS also has lots of guidance on sun safety for all the family.

Many of us enjoy travelling abroad and there are simple things we can do to stay healthy when we do.

The sun can be stronger and temperatures higher so we should be more careful to keep ourselves cool and protect our skin and eyes from the sun. 

It's a good idea to be prepared and make sure that you have enough of your prescription medications to last your whole holiday and for a few days after you return. 

It can also be useful to prepare a travel first aid kit to take with you - you might not always be able to buy the same things in pharmacies in other countries that you can at home.

Travel first aid checklist:

• antihistamines
• painkillers
• antiseptic wipes
• plasters
• insect repellent
• insect bite treatment
• sunburn treatment
• sterile dressings
• tweezers
• scissors
• thermometer
• medication for pre-existing conditions

Open water swimming means swimming in:

• the sea
• rivers and
• lakes

It can be good for your wellbeing and is getting more popular.

Open water also carries risks. It can increase the risk of illnesses and stomach bugs.

This can cause:

• diarrhoea
• vomiting
• chest, skin, ear and eye infections

Anyone can get ill from swimming in open water but the risk is higher for:

• children and beginner swimmers because they are more likely to swallow water accidentally
• those with a weaker immune system
• those swimming in rivers and the water where a river or stream meets the sea

Heavy rainfall can wash harmful bacteria from farmland, urban areas and sewage to rivers and the sea. This can affect the water quality.

You should not drink open water.

You should wash yourself with clean water and soap after an outdoor swim, especially your hands and any cuts or scrapes.

If you do become ill with any of the above symptoms, call your GP or 111 and tell them you have been open water swimming. Do not swim again until your symptoms have been gone for at least 48 hours. Your doctor might tell you not to swim for even longer.

For more information and top tips on keeping safe, go to GOV.UK: Stay Safe when Swimming.

See water quality and Open Water Quality Position Statement for information on the water quality of our drinking and coastal waters. 

Our staying safe at the coast web page provides guidance around lifeguards and beach safety.

Picnics and barbeques are a great way to spend time with friends and family when the weather is warm and sunny.

Eating and cooking outside can be risky though. The most common causes of food poisoning are:

• undercooked foods
• not storing foods at the right temperature
• not reheating cooked food enough
• leaving food in warm temperatures for too long
• handling food with unwashed or dirty hands

It is very important to remember these things when you're planning a picnic or barbeque to make sure no one gets ill.

Use the following advice to help you prepare a safe and scrumptious outdoor feast:

• Keep cold food in a fridge or cool box until it's time to serve.
• Keep chilled food out of the fridge for as short a time as possible when you're preparing dishes.
• Store raw meat separately from ready to eat food.
• Make sure meat is cooked all the way through and piping hot before eating it.
• Do not leave food outside for more than one to two hours in warm weather.
• Keep food covered when it's outside as much as you can.
• Wash your hands before touching food. When you're out and about use wet wipes and hand sanitizer if there's nowhere to wash your hands.

When the weather gets warmer there are more insects around. Some of them can bite or sting.

Most bites and stings can be easily treated at home and will clear up within a few hours or days.

The general advice for treating bites and stings is to remove the sting, clean the area thoroughly with soap and water, then put something cold on the skin.

If you can, raise the affected area.

To reduce the risk of infection, put some antiseptic on to the bite or sting and try not to scratch the skin.

If the bite or sting is on the face, the reaction can be worse so call 111 for first aid advice.

Lyme disease is a bacterial infection that people get from infected ticks.

Ticks are tiny spider like creatures that are found in woodland and heath areas.

The most common symptom of Lyme disease is a distinctive circular rash (like a bullseye on a dartboard) around the bite. It usually appears between 3 and 30 days after the bite.

Other symptoms include flu-like symptoms, headaches and neck stiffness.

Lyme disease can be treated with antibiotics if detected early.

For more information go to NHS: Lyme disease.

It's a real worry when children become ill. Understandably, we don't want to take any risks.

Parents and carers can now find NHS advice at their fingertips to help look after their children's health.

'Looking after your child's health' is an important NHS guide for parents and carers of children aged 0 - 5 years.

The app gives easy to understand guidance on childhood illnesses, recognising when your child is unwell, and advice on when and where to seek further treatment.

Just search for 'NHS child health' on Google Play or Apple's App Store to download the app today.