With our summers getting warmer, it is important we remind you all of sun safety when out on our walks.  We need to take care in the heat and protect ourselves.  We want to enjoy and feel good whilst out walking.

Do remember, our walk leaders always complete risk assessments prior to leading an activity to ensure  it is safe and we will prepare for the heat but do consider these tips whenever out in the summer.

1. The night before, fill up your water bottle halfway and put it in the freezer. You can fill the other half before you leave the next day to have a refreshing drink whilst out.  Do check your bottle is freezer safe.  A cold drink is so refreshing.  A simple luxury.
2. Put your sunscreen on and don’t forget the ears! Even if it is cloudy.  Always check the label of your cream, ensuring it isn’t too old (it has an expiry date) and look out for at least 30 SPF to protect against UVB and at least a 4-star rating for UVA protection.
3. Have a hat, sunglasses and cover up appropriately to avoid burning and to protect the eyes. A wide brim will protect you further when selecting hats. Cover up with appropriate fabric, but don’t overheat.
4. Sun cream should be applied twice before the activity.  Once 30 minutes before leaving and then just before you go outside.   You should then reapply every 2 hours as the sun dries out the cream off the skin.

1. Remember to hydrate. Keep taking sips of water whilst out. If you are pausing for food and picnics,  include foods which help with hydration, such as cucumber, watermelon, tomatoes, spinach, strawberries, celery, courgettes, and iceberg lettuce.
2. Darker clothing absorbs more UV than lighter colours. The more vivid the lighter colour can also protect you further. So, a brighter yellow top is better than a pastel yellow.  Consider your outfits.
3. Do consider the terrain, especially if your furry friends are coming too. Pavements and tarmac do heat up and can cause burns. Natural surface paths will be cooler places to enjoy a walk.
4. The hottest times in the UK are between 11am and 3pm, so be careful during these times and know where the shade is when out walking. As always, know your route.
5. Consider more evening walks to avoid the hottest times and enjoy the longer evenings.
6. Enjoy a daytime shady nap.  Take the siesta.  If you need the rest, have the midday break. Listen to your body.

We share this every year…

Tips should you think you’ve had too much sun or suffering from heat exhaustion

Do get in a cool place as soon as possible.

Rehydrate with cold drinks and you may want to lay down and raise the legs.

Cool the skin and allow 30 minutes to recharge.

Signs to look out for include headaches, dizziness, feeling sick or loss of appetite.  Being very thirsty, high temperature and cramps are a sign you need to rehydrate.   You may even notice your breathing or pulse increase.

I said it above, I will say it again, always listen to your body and stay safe.