As our ongoing heatwave continues, it is of paramount importance we all take extra precautions to maintain our optimal health, and of course adhere to the four pillars.

Here are our top tips:

1. UVB rays are strongest between the hours of 11 a.m.and 3 p.m. Make every effort to minimise your time outdoors during these hours. Exercise or go for walks prior to or post these times.
2. The sun’s UV rays are strongest when your shadow is shorter than you.
3. Do not get sun burnt- always apply sun cream, minimum factor 15, best, factor 50. This needs to be applied 30 minutes prior to going outside and post any exposure to water, even if it says water resistant. Apply a thick coating to all exposed areas, neck, ears, face, arms, hands, feet, etc. The sun cream needs to have at least a 4-star UVA protection. Check the expiry date also – shelf life is typically 2 years.
4. Cover up moles if possible and monitor them for any changes – do not delay in seeing your GP if you do see any concerning changes.
5. Utilise hats and sunglasses to protect your head, neck and eyes.
6. Always have water with you, especially when exercising. Drink minimum 2 litres, more when exercising. Urine should be pale yellow, not darker. 
7. Fill a third of a bottle with water, place this in the freezer overnight, in the morning, top up with water and you automatically have cool water to drink over the course of the morning.
8. Reduce alcohol intake to avoid dehydration and help get that 80% on your food diary!
9. Avoid large, heavy meals, as digestion uses a lot of energy, therefore generating heat. Opt for small and regular 4 point meals. This will keep your body fuelled and blood sugars stable.
10. Avoid wearing dark clothes as they absorb heat – black being the worst.
11. However tempting, do not have a cold shower or bath as your body will use more energy trying to get you back to room temperature. Instead have a luke-warm shower/bath.
12. Keep doors open in your home to allow the air to circulate. 
13. Keep curtains/blinds closed to avoid the sunlight heating up the room.
14. Sleep under a bed sheet, rather than a duvet.
15. Please do always highlight any changes or developments in symptoms to your CES and the nursing team will assist.