Heatwave precautions: Staying safe in the sun
Discover how to safely enjoy the sun during a heatwave. Learn the benefits of sunlight, risks of over-exposure, and essential sun safety tips to beat the heat this summer.
While heatwaves arrive back-to-back, the skies have finally cleared, and everything feels like it’s roasting. It’s hard to believe we’re only at the beginning of summer — yet we’ve already faced two major heatwaves, with June hitting a record 37.7°C.¹
The sudden jump in temperature has made everyone more aware of just how intense the sun can be this year. Whether you’re trying to beat the heat or make the most of the longer days, here’s how to enjoy summer safely.
How People Are Coping with the Heatwave
People are handling the extreme heat in different ways, depending on what feels manageable:
Staying indoors: Keeping curtains closed to block sunlight, running fans non-stop, and relying on endless cold drinks.
Heading outdoors: Enjoying clear skies at the beach, relaxing in swim rings, or finding shaded spots for seaside breaks and quiet afternoons.
Regardless of your approach, this heatwave has prompted all of us to rethink how we cope with the sun.
The Benefits of Sunlight (When Enjoyed in Moderation)
Even with rising temperatures, sunlight itself is not something to avoid completely. In the right amounts, it offers several important benefits:
Better sleep: Sunlight helps align your circadian rhythm, making it easier to fall asleep.²
Improved metabolism: Natural sunlight promotes positive metabolic effects.³
Vitamin D production: Essential for supporting bone health and immune function.⁴
Mental health support: Helps relieve distress and inhibit depressive symptoms.⁵
Risks of Over-Exposure During a Heatwave
However, too much sun — especially during a heatwave — can become a serious problem.
Over-exposure can lead to:
Skin ageing: Long-term UV exposure speeds up the skin ageing process.⁶
Higher risk of skin cancer: Prolonged UV exposure can have significant negative effects on the skin.⁷
Eye conditions: UV rays contribute to various eye problems over time.⁸
Heat-related illnesses: Including heat exhaustion, heat stroke, sunstroke, heat cramps, and heat collapse.⁹
Smart Sun Safety Tips for This Summer
The good news? You can still enjoy the sun by being mindful and taking sensible precautions:
Drink plenty of water and stay well hydrated.¹⁰
Take regular breaks in the shade.¹¹
Apply broad-spectrum sunscreen and reapply as needed.¹²
Wear UV-protective clothing.¹³
Use proper sunglasses to protect your eyes.¹⁴
Monitor any changes or new growth in moles or freckles.¹⁵
Stay aware of the early signs of heat-related illness.¹⁶
Final Thoughts: Enjoy Summer Safely
Summer is a time to enjoy longer days and warmer weather, but it’s also important to stay aware of the risks that come with prolonged heat and UV exposure. By staying hydrated, protecting your skin and eyes, and recognising the signs of heat-related illness, you can make the most of the sunshine safely throughout the season.
References
1 Met Office. (2026). June 2026 heatwave: A recap of the temperature records. MetOffice. https://www.metoffice.gov.uk/blog/2026/june-2026-heatwave-a-recap-of-the-temperature-records
2 de Menezes-Júnior, L. A. A., Sabião, T. da S., Carraro, J. C. C., Machado-Coelho, G. L. L., & Meireles, A. L. (2025). The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health, 25(1).https://doi.org/10.1186/s12889-025-24618-8
3 Harmsen, J.-F., Habets, I., Biancolin, A. D., Lesniewska, A., Phillips, N. E., Metz, L., Sanchez-Avila, J., Kotte, M., Timmermans, M., Hashim, D., de Kam, S. S., Schaart, G., Jörgensen, J. A., Gemmink, A., Moonen-Kornips, E., Doligkeit, D., van de Weijer, T., Buitinga, M., Haans, F., & De Lorenzo, R. (2025).Natural daylight during office hours improves glucose control and whole-body substrate metabolism. Cell Metabolism. https://doi.org/10.1016/j.cmet.2025.11.006
4 Razzaghi, Z., & Ahmadzadeh, A. (2025). Examination of the biological effects ofsunlight on the skin: a review. Journal of Lasers in Medical Sciences, 16, e52. https://doi.org/10.34172/jlms.2025.52
5 Wang, J., Wei, Z., Yao, N., Li, C., & Sun, L. (2023). Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. Association between Sunlight Exposure and Mental Health: Evidence from a Special Population without Sunlight in Work, Volume 16(16), 1049–1057. https://doi.org/10.2147/rmhp.s420018
6 Rittie, L., & Fisher, G. J. (2015). Natural and Sun-Induced Aging of Human Skin. Cold Spring Harbor Perspectives in Medicine, 5(1), a015370–a015370. https://doi.org/10.1101/cshperspect.a015370
7 Razzaghi, Z., & Ahmadzadeh, A. (2025). Examination of the biological effects of sunlight on the skin: a review. Journal of lasers in medical sciences, 16, e52. https://doi.org/10.34172/jlms.2025.52
8 Chawda, D., & Shinde, P. (2022). Effects of Solar Radiation on the Eyes. Cureus. https://doi.org/10.7759/cureus.30857
9 Leyk, D., Hoitz, J., Becker, C., Glitz, K. J., Nestler, K., & Piekarski, C. (2019). Health Risks and Interventions in Exertional Heat Stress. Deutsches Arzteblatt international, 116(31-32), 537–544. https://doi.org/10.3238/arztebl.2019.0537
10 Guerra, K. C., & Crane, J. S. (2020). Sunburn. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK534837/
11 Institute for Quality and Efficiency in Health Care (IQWiG). (2024). Non-melanoma skin cancer: Learn More – How can you protect yourself from UV light? InformedHealth.org. https://www.ncbi.nlm.nih.gov/books/NBK534634/
12 Sander, M., Sander, M., Burbidge, T., & Beecker, J. (2020). The efficacy and safety of sunscreen use for the prevention of skin cancer. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 192(50), E1802–E1808. https://doi.org/10.1503/cmaj.201085
13 Morriss, S., & Scardamaglia, L. (2025). Sun protection: a practical guide for health professionals. Australian prescriber, 48(5), 173–178. https://doi.org/10.18773/austprescr.2025.046
14 Alebrahim, M. A., Bakkar, M. M., Al Darayseh, A., Msameh, A., Jarrar, D., Aljabari, S., & Khater, W. (2022). Awareness and Knowledge of the Effect of Ultraviolet (UV) Radiation on the Eyes and the Relevant Protective Practices: A Cross-Sectional Study from Jordan. Healthcare (Basel, Switzerland), 10(12), 2414. https://doi.org/10.3390/healthcare10122414
15 National Health Service. (2026, March 24). Sunscreen and sun safety. NHS. https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
16 National Health Service. (2026, May 28). Heat exhaustion and heatstroke. NHS.https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
