Health & wellbeing

Stay healthy in the sun

Always ravaged by mozzies or burned to a crisp on holiday? Enjoy your time in the sun with these tips…

Always ravaged by mozzies or burned to a crisp on holiday? Enjoy your time in the sun with these tips…

1. Beat mosquitoes with an insect repellent that includes at least 20 per cent diethyltouamide (DEET), for up to five hours of protection. Light-coloured clothing that covers your arms and legs is also a good idea, as dark colours stand out to mozzies.

2. Avoid sunburn by using sunscreen, staying out of the sun from 11am to 3pm, and wearing a wide hat and sunglasses. Your sunscreen should be ‘broad spectrum’, which protects against UVB and UVA rays, have a star rating of four or more, and be SPF 30 or higher. And don’t forget to reapply generously every two hours. You should use approximately 50ml to cover your whole body.

3. Steer clear of heat exhaustion and heatstroke by limiting time spent in direct sun and hot environments, staying hydrated, and wearing light clothing. Look out for symptoms like an elevated temperature, clammy skin, headache and nausea, which could indicate heat exhaustion. If left untreated, it could progress to heatstroke – symptoms include a temperature above 40 degrees, dry hot skin, rapid breathing, and disorientation.

4. Stop excessive sweating by using a strong antibacterial antiperspirant, taking cool showers, and wearing loose clothes. Alcohol and spicy food can also increase your sensitivity to heat, so go for milder options and mocktails if you’re feeling uncomfortable.

5. Take care of your eyes by wearing sunglasses that offer 100 per cent UV protection, display a ‘UV 400’ label and a CE or British Standard mark. Wide or wraparound styles help block rays from coming in around the lenses too.