Summer Health

Vitamin D is essential for healthy bones, and we get most of our vitamin D from exposure to sunlight. Find out how to get enough without risking sun damage.

You should cover up or protect your skin before it starts to turn red or burn.

Everyone needs vitamin D to absorb calcium and phosphorus from their diet. These minerals are important for healthy bones.

A lack of vitamin D – known as vitamin D deficiency – can cause bones to become soft and weak, which can lead to bone deformities. In children, for example, a lack of vitamin D can lead to rickets. In adults, it can lead to osteomalacia, which causes bone pain and tenderness.

How do we get vitamin D?

Our body creates most of our vitamin D from direct sunlight on our skin. We also get vitamin D from some foods – including eggs, meat and oily fish such as salmon, mackerel and sardines.

Vitamin D is also added to all infant formula milk, as well as some breakfast cereals, soya products, dairy products, powdered milks and fat spreads.

How long should we spend in the sun?

There isn’t one recommendation for everyone. This is because the amount of time you need to spend in the sun for your skin to make enough vitamin D depends on a number of factors. These include your skin type (how dark your skin is or how easily you get sunburnt), the time of year and what time of day it is.

Vitamin D and you

The amount of time you need to spend in the sun for your skin to make enough vitamin D is different for every person

Short daily periods of sun exposure without sunscreen during the summer months (April to October) are enough for most people to make enough vitamin D. Evidence suggests that the most effective time of day for vitamin D production is between 11am and 3pm.

A short period of time in the sun means just a few minutes – evidence suggests that about 10 to 15 minutes is enough for most lighter-skinned people – and is less than the time it takes you to start going red or burn.

The larger the area of skin that is exposed to sunlight, the more chance there is of making enough vitamin D before you start to burn.

People with darker skin will need to spend longer in the sun to produce the same amount of vitamin D.

In the UK, our skin isn’t able to make vitamin D from winter sunlight (November to March) as the sunlight hasn’t got enough UVB (ultraviolet B) radiation. During the winter, we get vitamin D from our body’s stores and from food sources.

The longer you stay in the sun, especially for prolonged periods without sun protection, the greater your risk of skin cancer. Remember to cover up or protect your skin before the time it takes you to start turning red or burn. Stay covered up for most of the time you spend outside and use sunscreen with a sun protection factor (SPF) of at least 15.

Read more about keeping skin safe in the sun.

Who is at risk of vitamin D deficiency?

Some groups of the population are at risk of vitamin D deficiency, and the Department of Health advises that they take daily vitamin D supplements. These groups are:

• all pregnant and breastfeeding women
• all babies and young children from six months to five years old (unless they are having more than 500ml a day of infant formula)
• older people, aged 65 and over
• people who are not exposed to much sun – for example, those who cover their skin, or who are housebound or confined indoors for long periods

People who have darker skin – for example, those of African, African Caribbean or South Asian origin are also at risk of vitamin D deficiency because it takes their skin more time to produce as much vitamin D as someone with lighter skin.

It is important that pregnant and breastfeeding women take a vitamin D supplement to make sure their own needs for vitamin D are met, and so that their baby is born with enough stores of vitamin D for the first few months of its life.

Pregnant women and children aged five or under who qualify for the Healthy Start scheme can get free supplements containing vitamin D.

Pregnant women and families with children aged under four years old who qualify for the Healthy Start scheme can also get free supplements containing vitamin D.

Find out who should take vitamin D supplements and how much to take.

Can you have too much vitamin D?

People who take supplements are advised not to take more than 25 micrograms (µg) of vitamin D a day, as intakes from supplements above this amount could be harmful, according to the UK Expert Group on Vitamins and Minerals.

The amount of vitamin D contained in supplements is sometimes expressed in international units (IU), where 40 IU equals 1µg of vitamin D.

Your body doesn’t make too much vitamin D from sun exposure, but always cover up or protect your skin before the time it takes you to start turning red or burn.

Further information on vitamin D

The Department of Health’s recommendations on taking vitamin D supplements are based on advice from the Scientific Advisory Committee on Nutrition (SACN). SACN produced a report in 2007 that summarised the scientific evidence on vitamin D and health. It is now reviewing the latest evidence on vitamin D and health and will report on this when it is complete.

Watch an animation on Cancer Research UK’s SunSmart website to see how sunburn damages your skin.

In 2010, seven British health organisations produced a joint statement of their views on vitamin D. Read the joint statement on vitamin D.

Find out more about healthy diet in pregnancy.

Skin cancer is one of the most common cancers in the UK, and too much sun can increase your risk. Exposure to sunlight can also affect your eyes.

Here’s how to protect your skin and reduce the risks to your eyes.

In 2010, around 100,000 people were diagnosed with skin cancer in the UK. More than 12,000 of these cancers were malignant melanoma, the most serious type of skin cancer. Each year, around 2,200 people die from skin cancer.

Skin cancers are caused by damage from the sun’s ultraviolet (UV) rays. Protecting the skin from the sun can help prevent these cancers.

Watch a video about staying safe in the sun

How does the sun damage skin?

UV rays penetrate deep into the skin and damage cells. These cells are then at risk of becoming cancerous. You can’t feel UV damaging your skin and it happens even when the sun doesn’t feel hot.

Getting sunburnt causes the top layers of skin to release chemicals that make blood vessels swell and leak fluids. Skin turns red and feels hot and painful, and severe sunburn can lead to swelling and blisters.

“Sunburn is dangerous at any age, but it’s especially harmful in children and young people,” says Katy Scammell of Cancer Research UK’s SunSmart campaign. “Sunburn in childhood can greatly increase your risk of developing skin cancer later in life.”

After you’ve been sunburnt, the skin peels to get rid of damaged cells. Eventually, it will heal and look healthy, but permanent damage may have been done. Some experts believe that just one episode of blistering sunburn before the age of 20 can double your chance of getting malignant melanoma.

Who’s at risk?

Skin cancer can affect anyone, but people most at risk have:

• fair skin that burns in strong sun
• red or fair hair
• a lot of moles or freckles
• a personal or family history of skin cancer
• already had sunburn, especially when young

People with naturally brown or black skin are less likely to get skin cancer as darker skin has some protection against UV rays. However, skin cancer can still occur.

Check moles for change

Keep an eye on any moles or freckles you have. If they change at all (for example, if they get bigger or bleed), see your GP as this can be an early sign of cancer.

The earlier skin cancer is caught, the easier it is to treat, so see your GP as soon as possible.

Be safe in the sun

Sun damage doesn’t just happen when you’re on holiday in the sun. It can happen when you’re not expecting it, for example when you go for a walk or sit in your garden.

“Sun protection is something you need to be aware of every day in the summer,” says Scammel. “Whether on holiday or at home, you can protect yourself by following the SunSmart messages.”

• Spend time in the shade between 11am and 3pm.
• Make sure you never burn.
• Aim to cover up with a T-shirt, hat and sunglasses.
• Remember to take extra care with children.
• Then use factor 15+ sunscreen.

Report mole changes or unusual skin growths to your GP.

Always take special care of children’s skin. The best way to do this is to cover them up and keep them in the shade.

Sunbeds are not safe

Sunbeds are not a safe alternative to lying outside in the sun. Skin will still be exposed to harmful UV rays. Health risks linked to sunbeds and other UV tanning equipment include:

• skin cancer
• premature ageing of skin
• sunburnt skin
• dryness and itching
• bumpy rashes
• eye irritation
• cataracts

“Using sunbeds before the age of 35 increases your risk of skin cancer by up to 75%,” says Scammell. “Sunbeds also accelerate the skin’s natural ageing process.”

It is now illegal for people under 18 years old to use sunbeds, including in tanning salons, beauty salons, leisure centres, gyms and hotels. Find out more in Are sunbeds safe?

Do not use sunbeds or other UV tanning equipment if:

• you have been sunburnt in the past, particularly in childhood
• you have fair skin that burns easily
• you have a large number of freckles or red hair
• you have a large number of moles
• you’re taking medication that makes your skin more sensitive to sunlight
• anyone in your family has had skin cancer in the past

Protecting your eyes

Long-term exposure to sunlight increases the risk of a type of cataract and is also linked to pterygia (growths on the surface of the eye).

Simon Kelly, of the Royal College of Ophthalmologists, warns that sun can burn the eyes too.

“Over-exposure to ultraviolet light, such as a day at the beach without proper eye protection, can cause a temporary but painful burn to the surface of the eye, similar to sunburn on the skin,” he says.

He adds that reflected sunlight from snow and water, and artificial light from sunbeds, is particularly dangerous. Always avoid looking directly at the sun. “Staring directly at the sun can permanently scar the retina, the area at the back of the eye responsible for vision,” he says.

Another risk to eyes is skin cancer, which can affect the eyelids and area around the eyes. Long-term exposure to the sun can increase this risk.

Wearing a wide-brimmed hat can reduce the amount of UV rays that reach your face and eyes.

What to look for in sunglasses

Sunglasses can also offer protection, but not all of them are adequate. When you’re shopping for sunglasses, choose a pair that has one of the following:

• the CE Mark and British Standard (BS EN ISO 12312-1:2013)
• a UV 400 label
• a statement that the sunglasses offer 100% UV protection

Think about the sides of your eyes, and consider sunglasses with wide or wraparound arms.

While it’s important to be prepared for any dangers that children might face during the summer, it’s also important to let them run around and have fun.

The Royal Society for the Prevention of Accidents (RoSPA) believes that children’s activity and play need to be as safe as necessary, not as safe as possible.

“Summer is a great time for children to get out and experience the world around them,”

Says David Walker, head of leisure safety at RoSPA.

“During the summer months, we see a rise in injuries associated with play and leisure activities. You need to be aware of safely issues, but this isn’t a reason to stop children enjoying activities. In many cases, simple steps can be taken to avoid injury.”   

NEW ENVIRONMENTS

If you go to stay with friends or relatives, their home or garden might not be as child-friendly as your home.

Children like to explore new surroundings, so make sure they don’t go far on their own. Ask your hosts to place medicines and cleaning products out of sight and out of reach. Make sure you also check features such as ponds, barbecues and garden tools.

A few simple steps, such as nominating an adult to watch the children at a party, can reduce the risks.

Read more about preventing accidents to children.

Be safe around water

“Water fascinates young kids,” says David. “It’s great fun and great exercise, but any of us can drown.”

“Even the best supervisors and carers can get briefly distracted, and all it takes to drown is three minutes face-down in water.”

In 2012, 18 children under the age of 15 drowned in the UK. This included four at the beach or coast, and five in the bath. Among the 16-19 age group, 24 people drowned, at sites including beaches, rivers, canals and lakes. Seven of these happened while swimming, and three from jumping or diving into water. 

Ponds

Younger children between two and six years old are particularly vulnerable to drowning in features such as ponds or small water containers.

“Between 5 and 10 children a year drown in garden ponds,” says David. “If you’ve got a toddler, the best thing to do is fill the pond in with sand to make a sand pit. Otherwise, cover the pond with a substantial grille, or put a fence around it.”

Open water

Older children, especially teenagers, are most at risk from features near to homes such as rivers, lakes, flooded quarries and coastal water near to the shore. Having an early conversation with teens about the risks of colder, open water is important.

Even the strongest swimmer can be affected by cold water shock, which affects your ability to control breathing. This can lead to gasping, panic and – in the worst cases – drowning. Cold water shock can start in water of 15C – the average temperature of the sea around Britain is 12C.

Choosing to swim at a lifeguarded beach or lido is the safest option. Get in slowly, choose shallow spots, and if you’re at the beach, check for dangerous currents and tides. Always follow local safety advice if you are going into open water.

Read more about beach safety.

Holiday pools, villas and hotels

Holidays can be the highlight of the summer. When booking a holiday, check the following:

• Does the pool have a lifeguard or pool attendant? It is often the case that a pool attendant is only responsible for keeping the poolside clean, rather than ensuring safety in the water. 
• Does the pool have a barrier? In many countries, such as France, this is now the law. Having a fence is particularly important at villas if you have younger children.

Safety check list

Remember these safety tips if you and your family are visiting an area where there is water:

• Go for a walk around the pool, beach, lake or river, looking for any hazards (such as rocks) and where the emergency equipment is.
• Ask if there is a lifeguard on duty – remember, a pool attendant isn’t the same as a lifeguard and might not have the same qualifications
• Read the water safety information signs at the beach, and ask a lifeguard or tourist information officer where the safest area is to swim.
• Ask if there are any dangerous currents or tides.
• Consider taking a short (one or two-hour) course in first aid and the key things to know in an emergency

Finally, holidays and the summer months are a great time for children to learn swimming and water safety skills. Many councils and holiday companies offer intensive courses.

The RoSPA website provides factsheets on a range of topics, including child safety and water safety.

The Foreign and Commonwealth Office offers Know Before You Go travel safety advice.

It’s important to protect you and your children’s skin in the sun to avoid sunburn and heat exhaustion.

What sun protection factor (SPF) should I use?

Use sunscreen with a sun protection factor (SPF) of at least 15. The higher the SPF, the better. Go for broad-spectrum sunscreens, which protect against harmful UVA and UVB rays. Make sure the product is not past its expiry date. Most sunscreens have a shelf life of two to three years.

What is broad spectrum and the star-rating?

Broad-spectrum products provide protection against the sun’s UVB and UVA rays. The sun protection factor, or SPF, is a measurement of the amount of UVB protection. The higher the number, the greater the protection. In the UK, UVA protection is measured with a star rating. Sunscreens has from 0 to 5 stars. The higher the number of stars, the greater the protection.

How long can I stay in the sun?

Don’t spend any longer in the sun than you would without sunscreen. Sunscreen should not be used as an excuse to stay out in the sun. Instead, it offers protection when exposure is unavoidable. The summer sun is most damaging to your skin in the middle of the day. Spend time in the shade between 11am and 3pm, under umbrellas, trees, canopies or indoors.

Should I reapply sunscreen if I swim?

Water washes off sunscreen and the cooling effect of the water can make you think you’re not getting burned. Water also reflects UV rays, increasing your exposure. Even “waterproof” sunscreens should be reapplied after going in the water.

What should I do if I get sunburn?

Painkillers, such as paracetamol or ibuprofen, will ease the pain by helping to reduce inflammation caused by sunburn. Sponge sore skin with cool water, then apply soothing after sun or calamine lotion. If you feel unwell or the skin swells badly or blisters, seek medical help. Stay out of the sun until all signs of redness have gone.

Are children more at risk of sunburn?

Young skin is delicate and very easily damaged by the sun. Use at least a factor 15 sunscreen and choose a broad-spectrum brand that has a four- or five-star rating. Apply it to areas not protected by clothing, such as the face, ears, feet and backs of hands. Choose sunscreens that are formulated for children and babies’ skin, as these are less likely to irritate their skin.

My child has eczema. What sunscreen should I use?

Some sunscreens may aggravate eczema. Check the label for any ingredients that you know your child is allergic to. Test any new sunscreen on a small area before applying it to the whole body. Put on your child’s emollient and steroids first then put the sun protection cream on 30 minutes later. Remember to put more sun protection cream on regularly throughout the day and especially after swimming.

What are the symptoms of heat exhaustion

Heat exhaustion occurs when the body cannot lose heat fast enough. If it’s not treated quickly, it can lead to heat stroke, which is a much more dangerous condition. Signs of heat exhaustion include faintness, dizziness, palpitations, nausea, headaches, low blood pressure, tiredness, confusion, loss of appetite and hallucinations.

What should I do if someone has signs of heat exhaustion?

Get them to rest in a cool place, ideally a room with air conditioning. Give them plenty of water. Avoid alcohol or caffeine as this can increase levels of dehydration. Cool their skin with cold water. Use a shower or cold bath to cool them down or, if this is not possible, wet flannels and face cloths in water and apply to their skin. Loosen any unnecessary clothing and make sure that the person gets plenty of ventilation. Monitor their condition closely.

Should I cover up my mole when I’m in the sun?

If you have lots of moles or freckles, you’re more likely to develop skin cancer, so you need to take extra care. Avoid getting caught out by sunburn. Use shade, clothing and sunscreen with an SPF of at least 15 to protect yourself. Keep an eye out for changes to your skin and report these to your doctor without delay. Skin cancer is much easier to treat if it is found early. Use the mole self-assessment tool to see whether you could have a cancerous mole.

Use these 10 summer footcare tips from The Society of Chiropodists & Podiatrists to get your feet in shape for summer.

1. Trim your toenails for summer

Use proper nail clippers and cut straight across, not too short, and not down at the corners as this can lead to ingrown nails. File them, if that’s easier.

2. Go barefoot

Go barefoot or wear open-toed sandals whenever you can in the hot weather (except when you’re in a communal shower or changing area) to help stop your feet getting sweaty and smelly.

3. Forget flip-flops

Don’t be tempted to wear flip-flops all through the summer. They don’t provide support for your feet and can give you arch and heel pain if you wear them for too long.

4. Change socks daily

If you have to wear socks in hot weather, change them once a day and choose ones that contain at least 70% cotton or wool to keep your feet dry and stop them smelling.

5. Remove hard skin

Hard, cracked skin around the heels is very common in summer, often caused by open-backed sandals and flip-flops rubbing around the edge of the heel. Use a foot file, emery board or pumice stone to gently rub away the hard skin, then apply a rich moisturising cream such as aqueous cream or E45 to soften the skin.

6. Banish blisters

Blisters strike more often in hot weather. They’re caused by rubbing, especially between the toes if you’re wearing flip-flops with “thongs”.

Lorraine Jones, a podiatrist from The Society of Chiropodists & Podiatrists, says the key to preventing summer blisters is to keep your feet dry, wear shoes or sandals that fit well and aren’t too loose, and give your feet ample rest so they don’t get hot and sweaty.

If you do get a blister, don’t put a plaster over it. Leave it to dry out on its own.

7. Ring the changes

Wear a variety of different sandals and shoes during summer to help prevent cracked heels, hard skin and blisters.

Lorraine says: “We understand that when the summer arrives, people are naturally going to opt for lightweight footwear such as flip-flops and flimsy sandals. However, we’d recommend alternating your footwear so that you aren’t wearing this style of shoe day in and day out.”

8. Watch out for foot infections

The floors of communal showers and changing rooms at open-air and hotel swimming pools are hot spots for infections such as athlete’s foot and verrucas. Don’t wander around public pools barefoot. Protect your feet by wearing flip-flops in the changing room and at the pool edge.

9. Tackle sweat

If you have sweaty feet in the summer, it’s even more important to wash your feet each morning and evening in warm, soapy water then dry them thoroughly. You can also use an antibacterial wash, which helps deal with foot odour. Then wipe them with cotton wool dipped in surgical spirit and dust them with talc.

Here’s more advice on how to stop smelly feet.

10. Get help if you need it

Basic hygiene and nail cutting should be all you need to keep your feet healthy. But if you have any problems, such as hard skin that you can’t get rid of, it’s best to seek professional help.

Your GP will be able to advise you on local foot services.

Registered podiatrists (also known as chiropodists) are trained in all aspects of care for the feet. The Society of Chiropodists and Podiatrists can help you find a local podiatrist.

You may be able to get NHS treatment from a podiatrist or chiropodist. Ask your GP or local podiatrist or chiropodist to see if you qualify for free treatment.

Read about footcare for older people.

Food poisoning cases double over the summer, so remember these simple steps to help keep food safe.

Food poisoning is usually mild, and most people get better within a week. But sometimes it can be more severe, even deadly, so it’s important to take the risks seriously. Children, older people and those with weakened immune systems are particularly vulnerable to food poisoning.

“The safest option is to cook food indoors using your oven,” says a spokesperson from the Food Standards Agency (FSA). “You can then put the cooked food outside on the barbecue for flavour.”

This can be an easier option if you’re cooking for a lot of people at the same time.

If you are only cooking on the barbecue, the two main risk factors are: 

• undercooked meat
• spreading germs from raw meat onto food that’s ready to eat

This is because raw or undercooked meat can contain germs that cause food poisoning, such as salmonella, E.coli and campylobacter. However, these germs can be killed by cooking meat until it is piping hot throughout. 

Cooking meat on a barbecue

When you’re cooking any kind of meat on a barbecue, such as poultry (chicken or turkey), pork, steak, burgers or sausages, make sure:

• the coals are glowing red with a powdery grey surface before you start cooking, as this means that they’re hot enough
• frozen meat is properly thawed before you cook it
• you turn the meat regularly and move it around the barbecue to cook it evenly

Remember that meat is safe to eat only when:

• it is piping hot in the centre 
• there is no pink meat visible
• any juices are clear

“Don’t assume that because meat is charred on the outside it will be cooked properly on the inside,” says the FSA spokesperson. “Cut the meat at the thickest part and ensure none of it is pink on the inside.”

Some meat, such as steaks and joints of beef or lamb, can be served rare (not cooked in the middle) as long as the outside has been properly cooked. This will kill any bacteria that might be on the outside of the meat. However, food made from minced meat, such as sausages and burgers, must be cooked thoroughly all the way through.

Raw meat

Germs from raw meat can move easily onto your hands and then onto anything else you touch, including food that is cooked and ready to eat. This is called cross-contamination.

Cross-contamination can happen if raw meat touches anything (including plates, cutlery, tongs and chopping boards) that then comes into contact with other food.

Some easy steps to help prevent cross-contamination are: 

• always wash your hands after touching raw meat
• use separate utensils (plates, tongs, containers) for cooked and raw meat
• never put cooked food on a plate or surface that has had raw meat on it
• keep raw meat in a sealed container away from foods that are ready to eat, such as salads and buns 
• never wash raw chicken or other poultry before cooking as this increases the risk of spreading campylobacter bacteria.
• don’t put raw meat next to cooked or partly cooked meat on the barbecue
• don’t put sauce or marinade on cooked food if it has already been used with raw meat

Keeping food cool

It’s also important to keep some foods cool to prevent food poisoning germs multiplying.

Make sure you keep the following foods cool: 

• salads
• dips
• milk, cream, yoghurt
• desserts and cream cakes
• sandwiches 
• ham and other cooked meats
• cooked rice, including rice salads

Don’t leave food out of the fridge for more than a couple of hours, and don’t leave food in the sun.

Fire safety

Make sure your barbecue is steady on a level surface, away from plants and trees. 

The Fire Service advises covering the bottom of your barbecue with coal to a depth of no more than 5cm (2in). With charcoal barbecues, only use recognised fire lighters or starter fuel and only on cold coals – use the minimum necessary and never use petrol.

See more on the Fire Service’s barbecue safety tips.

Buzzing bees, marching ants and swarms of midges are becoming as much a part of the British summer as deckchairs, picnics and ice creams. 

Get the lowdown on these pesky creatures so you can spot and avoid the ones waiting to feast on you.

Wasps

The humble wasp (and closely related hornet) can give a nasty sting if it feels threatened, leading to itching and swelling. And wasp stings aren’t always harmless. Stings from wasps cause the most allergic reactions in the UK.

You won’t have an allergic reaction after your first sting by a wasp, but you can develop a serious allergic reaction (also known as an anaphylactic reaction) after one or more stings have “sensitised” your system.

Prevent wasp stings: Don’t try to swat wasps away. You’ll just make them cross and more likely to sting you. Instead, calmly and slowly move out of their way. Like other stinging insects, wasps love bright colours so wear white or neutral clothes to deter them. Look out for wasps’ nests in your home or garden and have them removed immediately by your local council or a pest control expert when you find them.

See a doctor if: you develop symptoms of a serious allergic reaction.

Bees

 A bee sting feels similar to that of a wasp. The difference is that the bee leaves its sting inside you and it’s important to remove it to stop infection setting in.

Bee stings are painful, but unless you have an allergy to bees, they’re unlikely to cause serious damage. If you’re allergic to wasp stings, don’t assume you’ll also be allergic to bee venom. Bee and wasp venoms are different and people who are allergic to wasp venom are rarely allergic to bee venom.

Prevent bee stings: Stay still and calm while a bee buzzes around you. Bees love sweet drinks and the last thing you want to do is swallow one, so be sure to look before you sip your drink at picnics and barbecues.

See a doctor if: you develop symptoms of a serious allergic reaction.

Ticks

 Strictly speaking, these small spider-like creatures aren’t insects, but ticks are increasingly becoming an unpleasant feature of strolls through UK woods, moors or thick grass. Once they’ve latched onto you, ticks cling to your skin and suck your blood. The bite doesn’t really hurt, but certain types of tick can transmit a condition called Lyme disease. Therefore, remove a tick as soon as you spot one on your skin.

Prevent tick bites: Wear long sleeves and trousers when you’re walking in forested, overgrown areas and use a tick repellent.

See a doctor if: you get a circular rash spreading out from where you were bitten or you develop the symptoms of Lyme disease.

Send any ticks you collect to Public Health England and they’ll identify them for you. Find out more about Public Health England’s Tick Recording Scheme.

Mosquitoes

 Mosquitoes are a nuisance. Their bites cause intense itching and swelling and spoil many a picnic and camping trip. But while they transmit deadly diseases in other parts of the world, they don’t cause major harm in the UK.

Prevent mosquito bites: Smells and bright colours attract insects. Avoid using scented hand or body creams and strong perfumes and sparkly, colourful jewellery if you’re going to spend time outside. Insect repellents are also effective. Don’t forget to cover up and use repellent at night if you’re camping. Read more about how to treat mosquito bites.

Flower bugs

Flower bug may sound innocuous, pretty even, but don’t be fooled. Properly known as Anthocoris nemorum, these common predatory insects, which feed on aphids and mites, can take an aggressive bite out of human skin too. The wounds are very itchy and often slow to heal.

You can identify the common flower bug by its tiny oval body, reflective wings and orange-brown legs. Look out for them on flowering plants in meadows, parks and gardens.

Prevent flower bug bites: The common flower bug bite isn’t serious, but it’s very annoying. You could use insect repellent when gardening or, better still, cover your bare skin and wear gloves to stop them nipping. Flower bugs are great for the garden so don’t be tempted to use a general insecticide to get rid of them.

Midges and gnats

Midges (often also called gnats) are the scourge of trips to the Scottish Highlands and a common feature throughout the rest of the UK, especially on damp and cloudy summer days. Midge bites don’t transmit illness but they’re painful, itch intensely and can swell up alarmingly.

Prevent midge bites: Midges and gnats tend to attack in swarms, especially in hot weather, so use an insect repellent and cover up at dawn and dusk. Protective gear, such as mesh covers for your face, can be very effective too.

Ladybirds

 The harlequin ladybird is a recent invader to our shores, but in the space of just a few years has colonised much of the UK. They’re bigger, rounder and more aggressive than native ladybirds such as the two spot and seven spot. All ladybirds can nip, but harlequins seem to bite more than others.

How to spot it: The harlequin ladybird can be red or orange with multiple spots. Look out for a white spot on its head – native red ladybirds never have white patches.

Prevent ladybird bites: Wear gloves when gardening, but try not to intentionally kill harlequin ladybirds. It’s hard to selectively get rid of them without hurting native ladybirds, and all ladybirds are good for the garden.

Bedbugs

 Bedbugs are a growing problem in the UK. They don’t carry disease, but their bites cause itchy red bumps. Some people have a serious skin reaction with blisters that can become infected.

What to do: If you think your home is infested with bedbugs (tiny black spots on your mattress and bed are a giveaway), get a pest control expert to treat it straight away. Don’t be embarrassed – bedbugs are not a sign of a dirty home. Read more about bedbugs.

Horseflies

 A large, hairy fly whose bite can be extremely painful, the horsefly tends to bite on warm, sunny days, especially the head and upper body.

Prevent horsefly bites: The horsefly doesn’t spread disease, but as its bite cuts the skin rather than piercing it, horse fly bites are very painful, take longer to heal than other insect bites and can easily become infected, so cover up and use insect repellent. Read what to do if you have an infected insect bite.

Ants

 Our most common ant, the black garden variety, doesn’t sting, but the UK has red, wood and flying ants that do, especially in warm weather or when threatened. You’ll feel a nip, but it’s all pretty harmless as ants have less toxin in their sting than wasps or bees. The only evidence you’ve been stung will probably be a pale pink mark.

Prevent ant bites: Use over-the-counter ant repellent.

Spiders

 You may be surprised to know that a number of spiders in the UK are capable of giving a nasty nip – usually after rough handling or if they become trapped in your clothes. You can tell it’s a spider bite because it leaves little puncture marks. According to the Natural History Museum, false widow spiders, so-called because of their similarity to the more poisonous black widow spider, are the main culprits and typically give bites that cause pain, redness and swelling.

Prevent spider bites: Don’t disturb spiders if you can help it – they tend to bite you only when they feel threatened.

Manage your symptoms at home and make sure your bite or sting doesn’t get infected by using this bites and stings symptom checker.

Read more about insect bites and stings.

Caterpillars

The caterpillars of an undistinctive brown moth, called the oak processionary moth, are a real pest. A recent immigrant to the UK, the caterpillars are found feeding on oak trees in south and west London, Croydon, Bromley and parts of Berkshire. They move about the trees in late spring and summer in characteristic nose-to-tail processions … hence their name! Look out, too, for their white silken webbing nests and the white trails they leave on branches and trunks.

As well as devastating oak trees, whose branches they can strip bare, the caterpillars have thousands of tiny hairs that contain a toxin that can trigger itchy skin rashes, sore throats, breathing difficulties and eye problems on contact.

Prevent oak processionary moth problems: Don’t touch or approach the caterpillars or nests. And don’t attempt to move the nests yourself – call a pest control expert. Report any sightings to your local council or the Forestry Commission.

See a doctor if: you develop symptoms of a serious allergic reaction

Every summer, lifeguards respond to thousands of incidents on UK beaches. To stay safe at the seaside, be informed about the dangers and follow these simple tips.

In 2012, lifeguards from the Royal National Lifeboat Institution (RNLI) responded to more than 14,500 incidents, helping more than 16,000 people in difficulty on some of the UK’s busiest beaches.

Nearly two-thirds of the people they helped were children and the most common type of incident, counting people of all ages, involved rip currents that can quickly take paddling children, bodyboarders and swimmers out of their depth.

JoJo Mains, RNLI’s beach safety manager explains:

“Rip currents cause the most incidents and can occur at any beach with waves – so that’s most of the UK coast. This is why we encourage people to swim between the red and yellow flags at lifeguarded beaches. Lifeguards know their beaches and are experienced in spotting rips and other dangers. They place the flags to identify the safest areas to swim,”  

TIPS FOR BEACH-GOERS

To avoid getting into difficulty at the seaside, follow these safety tips from the RNLI.

1. Swim at a beach patrolled by lifeguards

“This is the single most important message from the RNLI,” says JoJo. “This is because you are far less likely to drown on a lifeguarded beach and first aid as well as other assistance is immediately available from RNLI lifeguards.”

Find the red-and-yellow flags and always swim or bodyboard between them. This is the safest part of the beach because it’s where the lifeguards patrol. Lifeguards will move the flags to adjust for changing conditions during the course of the day as rip currents and other dangers can come and go with the tide and varying weather conditions.

Not all beaches have lifeguards. To find beaches where there are lifeguards on duty during the summer months, use the search facility on the Good Beach Guide website.

2. Look for information and follow advice

Find out about the beach before you go there, and check the weather and tide times. Ask at the local tourist information office or use the Good Beach Guide to find out about facilities at more than 500 beaches around the UK. See the bottom of this page for more information on tides.

When you get to the beach, read the safety signs at the entrance. This will help you to identify and avoid hazards as well as find out about the safest areas to swim. The signs will also have specific information that you can provide to emergency services to help them locate you quickly.

3. Never swim alone

4. If you get into trouble in the sea, stick your hand in the air and shout for help

5. If you see someone else in trouble, tell a lifeguard

If you can’t see a lifeguard, call 999 or 112 and ask for the coastguard.

6. Never use inflatables in strong winds or rough seas

“Even a slight breeze offshore can sweep you out to sea very quickly,” says JoJo.

When there is little or no wind, only use inflatables between the red-and-yellow flags and make sure children are closely supervised.

7. Supervise children

Keep an eye on children at all times and agree on a meeting point when you arrive at the beach in case you’re separated.

8. Don’t go into the sea after drinking alcohol

Alcohol slows your reactions and can impair your ability to judge distances.

9. Know your flags

On beaches patrolled by lifeguards, different flags tell you where it’s safest to swim and which areas are designated for watersports.

The area between the red-and-yellow flags is patrolled by lifeguards. This is the safest place to swim, bodyboard and use inflatables.

The area between black-and-white chequered flags is a designated area for watersports such as surfing and kayaking. Never swim or bodyboard here.

The orange windsock means there are offshore winds. Never use an inflatable when you see the sock flying as the wind could push you offshore very quickly.

The red flag indicates that it is dangerous to swim or get in the water. Never go in the water when the red flag is flying.

THE DANGERS OF THE SEA

Rip currents

Rips are strong currents that can quickly take swimmers from shallow water to water beyond their depth.

Signs of a rip include: discoloured, brown water (caused by sand being stirred up from the seabed); foam on the water’s surface and debris floating out to sea. 

If you’re caught in a rip, the RNLI’s advice is:

• Stay calm.
• If you can stand, wade. Don’t swim.
• Keep hold of your board or inflatable to help you float.
• Raise your hand and shout for help.
• Never try to swim directly against the rip or you’ll get exhausted.
• Swim parallel to the beach until free of the rip, then make for shore.

Tides

The tide can come in surprisingly quickly. Many lifeboat and lifeguard rescues involve people being stranded by the tide. Find out about the tides from the local tourist information office or from BBC Weather’s tide tables.

When you’re on the beach, keep a lookout for the tide’s direction and be aware of how fast the water’s coming in, especially if you’re playing in rock pools.

Waves

Watch out for waves, especially if you have small children. Even a small wave can knock a child over. Dumping waves are particularly dangerous. These waves break with great force in shallow water and occur during low tide.