NHS issues fresh advice as hot weather continues

The NHS has shared a July reminder encouraging people to take a simple step to protect their skin. In a post on X, it stressed that suncream is not just for bright days as UV rays can still reach you when the sky looks grey, increasing the risk of sunburn and potentially skin cancer. In a post on X, the NHS said: “Even if it’s cloudy, UV rays can still cause sunburn.”

The reminder follows a warm forecast from the Met Office, which says temperatures could climb to 29C in London this week, reach 27C in Cardiff and hit 21C in Glasgow, with more hot weather expected at points through July. The NHS is also urging people to check its online guidance, stressing that sunburn increases the risk of skin cancer – and that it doesn’t just happen abroad, as it’s possible to burn in the UK as well.

The NHS also says that there’s no such thing as a safe or “healthy” tan. Rather than offering protection, a tan is actually a warning sign that UV radiation has already damaged the skin. With that in mind, it advises people to seek shade during the hottest part of the day.

In a key task that everyone in the UK should follow, it advises: “Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.” It’s a simple but important step to follow.

• Spend time in the shade between 11am and 3pm
• Never burn
• Cover up with suitable clothing and sunglasses
• Take extra care with children
• Keep babies under 6 months out of direct sunlight
• Use at least factor 30 sunscreen – make sure to use enough and reapply frequently
• Check the UV index in a weather app or on a website – if it’s 3 or above, think about taking steps to protect your skin.

What factor sunscreen (SPF) should I use?

When buying sunscreen, the label should have:

• a sun protection factor (SPF) of at least 30 to protect against UVB
• at least 4-star UVA protection

Ensure the sunscreen is not past its expiry date. This is marked by an open jar symbol, an M, and a number indicating how many months the sunscreen will last once opened. Don’t spend any longer in the sun than you would without sunscreen, and never depend on sunscreen as your only sun protection – try to wear appropriate clothing too.

How to apply sunscreen

Most people don’t use enough sunscreen. As a rough guide, adults should apply about 6 to 8 teaspoons to cover the whole body. If you put it on too thinly, it won’t provide the level of protection you expect.

If you plan to be out in the sun long enough to risk burning, sunscreen needs to be applied twice:

• 30 minutes before going out
• just before going out

Apply sunscreen to all exposed skin, including your face, neck and ears. You should also apply to your scalp if your hair is thin or you don’t have much hair, though a wide-brimmed hat is a better option, the NHS notes.

Even if your sunscreen is “water resistant”, you should apply it after being in the water and after towel drying, sweating or when it may have rubbed off. It’s also recommended to reapply sunscreen every 2 hours, as the sun can dry it off your skin.

Who should take extra care in the sun?

You should take extra care in the sun if you:

• have pale, white or light brown skin
• have freckles or red or fair hair
• have light coloured eyes
• tend to burn rather than tan
• have many moles
• have skin problems relating to a medical condition
• are only exposed to intense sun occasionally (for example, while on holiday)
• are in a hot country where the sun is particularly intense
• have a family history of skin cancer

The NHS warns: “People who spend a lot of time in the sun, whether it’s for work or play, are at increased risk of skin cancer if they do not take the right precautions.

“If you have naturally brown or black skin you are less likely to get skin cancer, as darker skin has some protection against UV rays. You may also need more time in sunlight to produce the same amount of vitamin D as people with lighter skin. But you should still avoid burning and take care in the sun as people of all skin tones can get skin cancer.”

Find out more about sunbeds and skin cancer on the Cancer Research UK website here.