How to build your daily summer routine
The summer routine includes sunscreen, cleanser and moisturizer, rather than a separate bathroom department for each season. Hot, humid weather does not rule out dry skin: sun, swimming pools and air conditioning can still leave skin dry and irritated.1
- 1Wash with a mild cleanser and warm rather than hot water. Avoid antibacterial or deodorant body washes if your skin feels dry.
- 2Apply fragrance free moisturizer within five minutes of every shower or bath to trap water in your skin. Reapply after handwashing or whenever skin feels dry.
- 3Before going outdoors, apply broad spectrum, water resistant SPF 30 or higher sunscreen to skin not covered by clothing.
- 4During outdoor time, reapply sunscreen every two hours and after swimming or sweating. Reapply after towel drying or rubbing it off, too.
How much body sunscreen should you use?
For an adult covering the entire body, aim for around six to eight teaspoons. Applying sunscreen too thinly reduces protection. Cover every exposed area, including the neck, ears and any exposed scalp, as well as the larger areas of your body. If you expect enough sun exposure to risk burning, apply sunscreen 30 minutes before leaving and again just before going out.3
SPF measures protection against ultraviolet B, or UVB, rays. Broad spectrum sunscreen protects against both UVB and ultraviolet A, or UVA, rays. On UK labels, look for SPF 30 or higher and at least four star UVA protection; a UVA symbol inside a circle indicates the EU standard. Check the expiry information and the open jar symbol showing how many months the sunscreen lasts after opening.3
Pair sunscreen with shade, a lightweight long sleeved shirt, trousers, a wide brimmed hat and sunglasses with UV protection. Clothing with an ultraviolet protection factor, or UPF, number offers more effective protection. Seek shade whenever your shadow is shorter than you. Sunscreen is not permission to extend your time in the sun.23
What should you do after swimming or sweating?
Body care continues after a swim, even when the pool has already done a convincing impression of a bath. Shower promptly after leaving the pool using fresh water and a mild cleanser, then moisturize. Water washes sunscreen off, and its cooling effect can disguise burning; water resistant sunscreen still needs reapplication after swimming.13
Blot sweat with a clean towel rather than wiping it, which can irritate skin and contribute to breakouts. After exercise, shower and change out of tight workout clothes. Your workout clothes need washing before another wear, not a new job title as tomorrow's outfit. Wash sweaty towels and hats before reuse, too. For areas prone to breakouts, choose products labelled noncomedogenic, meaning they do not clog pores.1
Keep your body cool, not just protected from sunlight
Sunscreen addresses sun exposure; hot weather also brings risks from dehydration and overheating. Avoid activity that makes you hotter during the hottest part of the day. Move walks or exercise to early morning or evening, when conditions are cooler, and wear light clothing. Use a cool shower or cool water on your skin to cool down.45
Drink fluids regularly, especially during physical activity, and carry water when going out. Limit alcohol. Keep sunny rooms cooler by closing curtains and windows during the day, then open windows when the outside temperature drops. Pregnancy, older age, young children, certain medicines and serious health conditions increase vulnerability to heat. Check on people at higher risk, particularly anyone living alone who cannot easily care for themselves.45
Continue prescribed medicines unless a medical professional advises otherwise. Follow their storage instructions: some need temperatures below 25 degrees Celsius or refrigeration. Separately, check medicine labels or ask a pharmacist about sun sensitivity. Some medicines, including doxycycline, can cause an allergic reaction in sunlight; if yours can, stay out of the sun.15
When should you get medical help?
For sunburn, cool skin with water and stay out of the sun until redness has gone. Seek medical help if you feel unwell, develop blisters or have badly swollen skin. Contact a dermatologist for a rash that persists or worsens. Report a new mole, growth or lump, or a change in a mole's size, shape or colour, to a doctor promptly.13
Heavy sweating with weakness, headache, thirst or nausea can signal heat exhaustion. Move somewhere cooler, remove unnecessary clothing, drink cool water and cool exposed skin with water. You should begin feeling better within 30 minutes. Seek medical advice if symptoms worsen. Confusion, seizures or hot skin without sweating can signal heatstroke, a medical emergency: call your local emergency number, or 999 in the UK, and start cooling the person.5
