By Kristen Beardsmore, Health Promotion/Projects Team Leader

Now that the weather is starting to heat up and we spend more time outside, remember to prepare for warmer weather.

Be aware that older people, children, and people with some health conditions can be especially vulnerable to heat.

This can lead to dehydration, heat exhaustion, and even heat stroke if not addressed quickly.

Things to remember when it’s hot outside:

• Stay hydrated – drink extra water on warm days. If drinking alcohol over the holidays, alternate with water in between drinks.

• Use a cool face cloth on the back of the neck to help cool yourself.

• If exercising, try to do so early morning or later in the evening when it is cooler.

It’s also never too late to be SunSmart and protect our skin and eyes from sun damage. Protect yourself all year round when you are:

• in the mountains or on the water

• around reflective surfaces like concrete, water, and sand

• or have a health condition such as an autoimmune disease or are taking medicines (such as antibiotics) that make you sensitive to the sun.

When you're outside from September to April, it’s especially important to protect yourself between 10 am - 4 pm as the UV rate is highest then, even on cloudy days.

Be sure to ‘Slip, slop, slap, and wrap’:

Slip on clothing that covers as much skin as possible, such as a top with a collar and long sleeves, trousers, or long shorts or skirts. It’s also important to Slip into the shade of a leafy tree, building or shade sail.

Slop on plenty of broad-spectrum, water-resistant sunscreen of at least SPF 30. Apply generously 20 minutes before going outside and reapply every two hours, or after being in water or sweating.

Slap on a hat with a wide brim or with flaps covering the ears and neck. More people are sunburnt on the face and neck than any other part of the body.

Wrap on sunglasses that are close fitting, wrap-around style sunglasses. Not all sunglasses protect against UV radiation, so always check the label for the sun protection rating. Learn more at sunsmart.org.nz

Now grab your sunhat and enjoy the summer!