We are seeing the start of the UK’s first proper heatwave of 2022, with the UV index predicted to reach high levels around the country by Friday. For most people, particularly those with lighter skin tones, prolonged exposure to the sun in these circumstances can cause sun damage to the skin, including sunburn. There is also a risk of other issues related to excessive sun exposure including heat stroke and heat rash.

People with dark brown skin tones are far less likely to burn in the UK. This means that sun protection in this country is rarely necessary for people of colour. However, there are exceptions to this, for example, if you have a skin condition such as photosensitivity, vitiligo or lupus, or are genetically pre-disposed to skin cancer.     

Here are our top tips for protecting yourself from the sun during a heatwave.

Make use of shade

Unprotected exposure to the sun’s UV rays can cause damage to your skin that is irreversible. Damage can be done in as little as 15 minutes when the UV index is at its highest point, which is usually between 11am and 3pm. Making use of shade is a simple way to protect against this. Most weather apps will be able to provide you with UV index data, sun protection is generally recommended for people with lighter skin tones once the UV index is three or higher. 

Clothing will offer protection from the sun

Clothing, such as t-shirts, sunglasses and hats, will offer you protection from the sun. Sunglasses and hats are particularly useful at protecting areas on the head, neck, and face which are hard to protect with sunscreen, for example, around the ears and eyes. Studies show that on average people miss 10% of their face when applying sunscreen.

Make use of sunscreen   

Sunscreen should really be your last line of defence against the sun, rather than your first. We recommend a sunscreen with a minimum SPF of 30 and good UVA protection. Sunscreen should be applied liberally, and reapplied every two hours, after swimming, exercise, or any other activity which could rub or wash it off. 

Hydrate  

Drinking plenty of water is imperative during a heatwave. Your body loses fluids due to excessive sweating when it is warm outside, so it is important to up your liquid intake. Hydration can also help cool the body and regulate temperature on hot days.  

Sunburn: What can I do?

If you do get caught out, then make sure you get out of the sun, preferably indoors. If you are unable to get indoors, then make use of shade and ensure you cover the burnt area with clothing. Cool baths or showers can be helpful along with application of moisturisers. Drink plenty of water and if very sore take painkillers such as ibuprofen (if safe for you to take). Burnt skin will be more prone to sun damage so continue to cover these areas whilst they heal. If your skin blisters this is a sign of severe burn and may require you to see your doctor.    

For more information, see our Sun Awareness section.