Occupational Health Serving Richmond and Wandsworth Councils January 2017
How To Stay Healthy This
Summer
Sun Awareness
1. It’s still possible to burn through the clouds and through city air smog – so ensure all school
staff and children wear sun cream and cover up even if it is a cloudy day, if you have outdoor
activities.
2. Wear suitable clothing such as:
• A wide-brimmed hat that shades the face, neck and ears (encourage parents to send
children in with a hat particularly for sports day/ school fairs etc)
• A long-sleeved top or loose cotton top
• Trousers or long skirts in close-weave fabrics that do not allow sunlight through
You need to use a sun cream with UVA and UVB protection, and at least factor 15, to be
protected in the sun and wear sunglasses - but not all are good enough. Choose a pair with
wraparound lenses or wide arms with the: CE Mark & European Standard
EN 1836:2005
3. The sun is strongest between 11am-3pm – so, reapply sun cream
regularly between these hours especially if you’re doing something that
makes you sweat, like working outdoors or playing sports.
4. You can even burn your skin through glass windows, so make sure you have sun cream in
your car or on your desk if you sit near a window at work.
5. Get familiar with how your body usually looks – about half of all melanomas start with a
change to previously normal looking skin, such as a dark area or an abnormal new mole.
Others start with a change in appearance of an already existing mole. Help your partner,
family members or a friend by offering to take photos of moles in areas they can’t easily
monitor.
6. If you notice any changes in your skin, or are in any way concerned, go to your GP!
Sensitivity: Official
Occupational Health Serving Richmond and Wandsworth Councils January 2017
Cool yourself down:
 Have plenty of cold drinks, and avoid excess alcohol, caffeine and hot drinks
 Eat cold foods, particularly salads and fruit with a high water content
 Take a cool shower, bath or body wash
 Sprinkle water over the skin or clothing, or keep a damp cloth on the back of your neck
Hydration:
Keeping yourself and the children hydrated under
hot weather conditions is very important to avoid
heat-related illness. Proper hydration becomes
even more important when performing
strenuous, physical activity in high temperatures.
The more your body sweats under such
conditions, the more fluid you need to replace.
o Drink Before You Feel Thirsty
It is important to drink fluids before you even
begin to feel thirsty. Your body uses thirst to
indicate that you are approaching dehydration. Rather than drinking to quench your thirst, it is
healthier to continuously replenish fluids, even if you don't feel thirsty at all.
o Track Your Water Intake
It can be very easy to forget to hydrate, especially if you're working in very hot conditions. Try
setting an alarm on your watch or phone to remind you. This is why having a water bottle/ glass
bottle, which can be refilled handy is important for staying hydrated.
If you have a health problem:


Keep medicines below 25 °C or in the refrigerator (read the storage instructions on the
packaging).
Seek medical advice if you are suffering from a chronic medical condition including
cardiovascular, respiratory, renal conditions, diabetes and Parkinson’s disease or taking multiple
medications.
If you or others feel unwell:




Sensitivity: Official
Get help if you or a child feels dizzy, weak, anxious or have intense thirst and headache; move
affected person to a cool place as soon as possible.
Drink some water or fruit juice to rehydrate.
If you or a child have painful muscular spasms (particularly in the legs, arms or abdomen, in
many cases after sustained exercise during very hot weather) move to a cool place and drink oral
rehydration solutions containing electrolytes, (if the children are allowed).
Medical attention is needed if heat cramps last more than one hour or if temperature cannot be
brought down.