Simple steps can limit sun damage when the UV index reaches 3 or above and help you stay cool during hotter spells.

To reduce exposure to harmful UV rays:

- Seek shade between 11.00am and 3.00pm, when the sun is strongest.

- Cover skin with appropriate clothing.

- Wear a broad-brimmed hat and sunglasses that provide 100% UV protection.

- Choose sunglasses with a CE mark or that meet British Standard BS EN ISO 12312-1.

- Apply sunscreen to exposed skin with a minimum SPF 30 and a UVA rating of 4 or 5 stars, as advised by the Department of Health and the National Institute for Health and Care Excellence (NICE).

- Keep babies under six months out of direct sunlight. If exposure cannot be avoided, use a small amount of high-protection sunscreen on exposed areas such as the cheeks and backs of hands. For children over six months, use SPF 30 or SPF 50 for UVB protection and at least 4-star UVA; higher SPF offers greater protection.

- Prevent sunburn by avoiding any reddening or pinkness of the skin. Sunburn is not limited to raw, peeling or blistered skin; on darker skin tones it may feel tender, irritated or itchy.

- Use enough sunscreen: adults need around six teaspoons spread evenly over the body, with SPF 30+ and a UVA rating of 4 or 5 stars. Everyone can be harmed by the sun, but some are at higher risk, including people with fair hair and fair skin, babies and children, outdoor workers and those with a family history of skin cancer. Taking sensible precautions helps cut the risk of skin cancer at home and abroad.

High temperatures also carry additional health risks, so keeping cool is essential. Many enjoy warm weather, but prolonged heat can be dangerous. Knowing how to stay cool over extended hot periods can be lifesaving.

Tips to keep cool include:

- Stay hydrated with regular cold drinks such as water or fruit juice, and avoid alcohol.

- Wear loose, lightweight clothing, and a hat outdoors.

- Close windows and lower blinds or shades when it is hotter outside than inside; open them for ventilation when it is cooler and safe to do so.

- Keep rooms cooler by using external shades or reflective material. If that's not possible, use light-coloured curtains and keep them closed (metallic blinds and dark curtains can trap heat and warm rooms).

- Take cool showers or baths, and splash yourself with cool water.

- Plan ahead to ensure you have enough supplies such as food, water and any required medicines.

- Identify the coolest room in your home so you know where to go to cool down.

Prolonged heat is especially risky for older people, young people and those with heart or lung conditions, who may feel the effects more acutely. Check in on friends, relatives and neighbours who may need extra support.

For more information, see Hot weather advice | nidirect: www.nidirect.gov.uk/articles/hot-weather-advice