This weekend I escaped to the coast for a bit of paddling, rockpooling and sea air ☀️🌊

It was one of those glorious sunny days where the sea sparkles, children are armed with nets and buckets, and everyone suddenly remembers they own flip flops again.

I was dressed in what my family affectionately calls my “uh-oh-I-might-get-burnt” outfit:

🧢 Baseball cap
🕶️ Sunglasses
👕 Long-sleeved white linen shirt
🧴 Plenty of sunscreen

Not exactly high fashion… but very effective.

As someone who teaches First Aid and spends a lot of time talking about prevention, I notice how quickly heat and sun exposure can catch people out. By lunchtime there were already plenty of very red shoulders wandering around the beach.

The thing is, sun safety isn’t just about avoiding sunburn.

Too much heat and sun exposure can affect hydration, concentration, energy levels and overall wellbeing. It can also increase the risk of heat exhaustion and, in more serious cases, heatstroke.

And it isn’t only relevant on holiday abroad. We see it here in the UK every single summer – especially during heatwaves when we all collectively say, “It’ll be fine…” before discovering it definitely was not fine.

Heat Exhaustion and Heatstroke

According to NHS guidance, heat exhaustion is not usually serious if recognised and managed early, but it can develop into heatstroke if the body is unable to cool itself properly.

The NHS lists possible signs of heat exhaustion as:

• Headache
• Dizziness or confusion
• Excessive sweating
• Muscle cramps
• Feeling weak or tired
• Nausea or vomiting
• Pale, clammy skin
• Fast breathing or pulse

The NHS advises moving the person somewhere cool, encouraging fluids and cooling the skin. If symptoms worsen or do not improve within 30 minutes, urgent medical advice should be sought as this may progress to heatstroke, which is a medical emergency.

You can read the full NHS guidance here.

Simple Sun Safety Tips

Whether you’re at the beach, in the garden or simply trying to enjoy the sunshine while it lasts, a few basics really do help:

☀️ Drink regularly – don’t wait until you feel thirsty
☀️ Wear a hat and sunglasses
☀️ Cover shoulders and skin where possible
☀️ Reapply sunscreen regularly – and especially after taking a dip
☀️ Take breaks in the shade
☀️ Keep an eye on children, older adults and vulnerable individuals
☀️ Watch for headaches, dizziness, nausea or unusual tiredness

Prevention Is Still First Aid

One of the biggest messages I try to share through training is that First Aid is not only about what we do after something happens.

Often, the best First Aid is preventing the problem altogether.

Sometimes that looks like CPR training.
Sometimes it’s recognising early signs of illness.
And sometimes it’s simply making sensible choices before small problems become bigger ones.

Stay safe and enjoy the sunshine ❤️