Repeated spells of extreme heat are affecting the UK this June. But protecting yourself involves more than staying cool. It also means understanding UV levels and reducing the risk of skin damage.
June 2026 has brought repeated periods of unusually hot weather across the UK, following record-breaking temperatures at the end of May.
On 22 June, the Met Office issued a Red Extreme Heat Warning for parts of central and southern England and Wales, with temperatures forecast to reach at least 39°C in some areas on Wednesday 24 and Thursday 25 June. Heat-health alerts have also been issued across every region of England.
While the immediate effects of extreme heat are serious, including dehydration, heat exhaustion and heatstroke, there is another risk that should not be overlooked: ultraviolet radiation.
Heat and UV are not the same thing
It is easy to assume that the hotter it feels, the greater the risk to your skin. But temperature and UV strength are different.
UV radiation cannot be seen or felt. It may still be strong enough to damage your skin on a cooler, breezy or cloudy day. Cloud cover does not remove the risk, and skin damage can happen before you notice any signs of burning.
This is why it is important to check the UV index alongside the temperature forecast.
When the UV index is 3 or above, consider taking steps to protect your skin. The higher the number, the more quickly unprotected skin may become damaged.
Why UV protection matters
Too much UV radiation can damage the DNA within skin cells and increase the risk of skin cancer. Cancer Research UK estimates that up to nine in ten cases of melanoma could be prevented by enjoying the sun safely and avoiding sunbeds.
Sunburn is a clear sign that skin has been damaged, but you do not need to burn for UV damage to occur. A tan is also a response to skin damage and should not be treated as a sign of good health.
Everyone should consider sun protection when UV levels are high. Although people with lighter skin may burn more easily, people of every skin tone can experience sun damage and develop skin cancer.
Protect your skin during the June heatwaves
Check the UV index each morning
The UV index can be found in most weather apps and forecasts. Do not judge the risk by temperature, cloud cover or how hot the sun feels.
When the UV index reaches 3 or above, plan how you will protect your skin before leaving home.
Spend time in the shade
In the UK, UV radiation is generally strongest between 11am and 3pm.
Where possible, move outdoor activities to earlier in the morning or later in the afternoon. Take regular breaks indoors or under effective shade, particularly if you are working, exercising, gardening or attending an outdoor event.
Remember that the position of the shade changes throughout the day. Some UV radiation can also reflect from surfaces or pass through gaps in trees and canopies.
Cover exposed skin
Clothing provides an important physical barrier against UV radiation.
Choose loose-fitting clothing that covers the shoulders and upper arms. Longer sleeves and trousers can provide additional protection, particularly during prolonged periods outside.
A wide-brimmed hat can help shade the face, ears and back of the neck. Sunglasses should carry a CE mark, UV400 label or state that they provide 100% UV protection.
Choose the right sunscreen
Use a sunscreen that provides:
- SPF 30 or higher for UVB protection
- At least four-star UVA protection
- Broad-spectrum protection, or the UVA symbol shown inside a circle
Sunscreen should be used alongside shade and clothing, not instead of them. A high SPF does not mean it is safe to remain in direct sunlight for longer.
Most adults need approximately six to eight teaspoons of sunscreen to cover their whole body. Apply it generously to all exposed areas, including the face, ears, neck, shoulders, hands, feet and any exposed or thinning areas of the scalp.
For longer periods outside, apply sunscreen around 30 minutes before leaving and again just before going outdoors.
Reapply it at least every two hours and immediately after swimming, sweating, towel drying or whenever it may have rubbed off. This applies even when a product is described as water-resistant or suitable for once-a-day use.
Protect frequently missed areas
Some of the areas most often forgotten include:
- The back and sides of the neck
- Ears
- Hairline and exposed scalp
- Shoulders
- Tops of the feet
- Backs of the hands
- Areas around clothing straps
Ask someone to help apply sunscreen to areas that are difficult to reach.
Take extra care with babies and children
Babies under six months should be kept out of direct sunlight. Use clothing, a sunshade and a suitable hat to protect them rather than relying on sunscreen.
For older babies and children, combine shade, protective clothing and an SPF 30 or higher sunscreen with strong UVA protection.
Children may not recognise that they are burning or becoming overheated. Adults should regularly check that their skin remains protected and that sunscreen has not washed or rubbed away.
Outdoor workers and active people
People who work outside or spend long periods gardening, walking, running, cycling or playing sport can receive significant UV exposure without deliberately sunbathing.
Sun protection should form part of the day’s preparation. Keep sunscreen somewhere accessible, wear protective clothing and schedule regular breaks in the shade.
Employers should also assess the risks created by extreme heat and prolonged sun exposure, including access to shade, drinking water and suitable rest breaks.
What should you do if you get sunburnt?
Move out of direct sunlight and cool the skin with a cool shower, bath or damp towel. Drink water and avoid further sun exposure until the skin has fully recovered.
Seek medical advice through NHS 111 or an urgent GP appointment if:
- The skin is badly swollen or blistered
- You feel dizzy, sick, very tired or unwell
- You have a very high temperature, headache or muscle cramps
- A baby or young child has been sunburnt
Severe sunburn can be associated with heat exhaustion or heatstroke and should not be ignored.
Keep checking your skin
Sun protection helps reduce future risk, but it is also important to know what is normal for your skin.
Check your skin regularly for new marks or changes to existing moles. Contact your GP if you notice a mole changing in size, shape or colour, or if it becomes itchy, painful, inflamed, bleeding or crusty. A new or unusual mark that does not disappear should also be checked.
Finding melanoma at an earlier stage can make it easier to treat.
Make UV safety part of your summer routine
Heatwaves may pass, but UV exposure continues throughout the summer.
Check the UV index, seek shade, cover your skin and apply sunscreen properly. These small actions should become part of everyday life, whether you are going abroad, working outside, sitting in the garden or walking to the shops.
Protect your skin today to help protect your future.
