The summer holidays mean lazy days by the pool, playing sport in the garden, and time spent at the beach.

But all this time spent outdoors can be dangerous for the skin. Make sure you protect yourself these holidays by following a few simple tips.

Wear sunscreen Make sure you apply a broad-spectrum sunscreen at least 15 minutes before going outside. This should include both UVA and UVB protection, SPF 30 or higher, and it should be water-resistant. This will ensure that you’re not only protected from being burned, but also protected against skin cancer.

Reapply often You need to reapply sunscreen every two hours at the very least, but more often if you are swimming or sweating a lot.

Watch the clock Limit the time you’re outdoors, but especially between 10am and 2pm when the sun is at its most intense. You can check your shadow – if it’s shorter than you, then you need to get out of the sun.

Accessorise  Put on a big hat that shades your entire face and neck, as well as sunglasses with UV protection to keep your eyes safe in the sun.

Wear light clothing If you’re not going to be swimming but will still be outdoors, then it’s a good idea to wear light clothing. Long sleeves and long pants will provide more coverage. Nowadays you also get clothing made with UPF (Ultraviolet Protection Factor) to provide further sun protection.

Stay hydrated In addition to the health benefits associated with drinking water, it also helps to protect your skin from sun damage. You should generally be drinking around 2 litres a day, so keep a water bottle handy.

Eat correctly It’s not just about hydrating, you’ll also need to eat plenty of fruit and vegetables that are rich in anti-oxidants as these protect your skin cells from UV rays. Some good foods to try include carrots, blueberries and watermelon.

Moisturise your skin After a day in the sun, your skin is going to need some nourishment, even if you’ve taken all the necessary precautions. Apply lotion with aloe vera, oat or ceramides and avoid scrubbing your skin. These will soothe any inflammation and prevent further damage. Protecting your skin from the harsh summer sun rays is both good for your health as well as the best way to slow the signs of aging. Remember to also take all precautionary Covid-19 measures as well when you’re out and about.