Summer lovin’ – Your guide to staying safe this sunny season

As the temperatures rise during the summer months here in Aotearoa, it’s crucial to remember that our sun-soaked adventures come with a need to take extra care of our skin. Protecting your skin from the sun’s harmful UV rays is important to avoid sunburn and the risks of more serious damage like skin cancer. 

Mole Map New Zealand encourages Kiwis to remember our sun safety basics – ‘slip, slop, slap, and wrap’. This is particularly important between 10am and 4pm, but remember, the sun can still pack a punch even in the late afternoon and evening. Mole Map provides the following quick refresher of the essential sun safety mantra¹: 

• Slip on a shirt – Choose long-sleeved shirts for better protection. Darker colours and tighter woven fabrics can offer enhanced defence against the sun’s rays. 
• Slip into the shade – Whenever possible find shelter under an umbrella or a tree. Try to schedule your outdoor activities for early morning or late afternoon when the UV levels are lower. 
• Slop on sunscreen – Generously apply a broad-spectrum sunscreen with an SPF of 30 or higher. Put it on 20 minutes before venturing outdoors and reapply every two hours and after swimming or sweating. 
• Slap on a hat – Opt for a wide-brimmed hat or a cap with flaps, as the face and neck are areas most commonly affected by sunburn. 
  
• Wrap on sunglasses – Protect your eyes with close-fitting, wrap-around sunglasses. Ensure they have a good UV radiation protection rating by checking the label. 
  

It’s so important to stay hydrated during summer. Not drinking enough water can lead to dehydration, causing symptoms like headaches, dizziness, tiredness, and increased risk of kidney stones and urinary tract infections. If you’re feeling thirsty, it’s a sign that your body is already mildly dehydrated.

The Heart Research Institute New Zealand suggests that adults should consume between 2.1 and 2.6 litres of fluid daily while children should aim for 1 to 1.6 litres. This recommendation can be influenced by various factors including body composition, metabolism, diet, weather conditions, and even clothing².

While some may not enjoy drinking water, luckily, Heart Research Institute New Zealand has provided some healthy ways to stay hydrated this summer³:

• Install a water reminder app on your phone to keep you on track with your hydration
• Add a flavour boost by putting slices of fruit like lime, lemon, or berries in your water
• Brew your own iced tea instead of drinking store-bought. Sugar-free recipes are available online, and both green and black teas contribute to your fluid intake.
  
• Whip up a fruit ‘slushie’ by blending fresh fruit, ice, and water. It’s a delicious way to increase your daily fluid intake – and cool down!
  
• Invest in a soda maker. Bubbly water can be more appealing to some, and sparkling mineral water is a good option as long as it’s sugar-free
  
• Make it a habit to drink a glass of water before every meal or snack
• Eat fruits and vegetables rich in water content. Berries, oranges, carrots, spinach, and melons are excellent choices, and having a container of cut-up fruit in the fridge makes snacking easy
• Always keep a bottle of water handy, whether you’re on the go during the day or beside your bed at night

New Zealanders love the water – the ocean, swimming pools, rivers and lakes are a big part of our lives. Who doesn’t love a summer swim to cool down! Whether you’re playing in the waves or chilling by the pool, always remember to keep water safety top of mind.

Water Safety New Zealand is dedicated to reducing drownings and water-related injuries in Aotearoa. They work with various organisations, individuals, and the public to promote safety through leadership, advocacy, and education. While water activities are a significant part of Kiwi culture, sadly drowning incidents are too frequent. 

Water Safety New Zealand reports that in 2022, there were 94 drownings, the highest in a decade, with 49 of these in the summer period alone⁴. 

To help keep you safe in the water this summer, Water Safety New Zealand has developed the Water Safety Code, which includes four easy-to-follow steps to keep in mind whenever you’re near water⁵:

• Be prepared: Learn to swim and always use correct equipment. Check the weather, water conditions, and surroundings before jumping in. Use flotation devices if needed, especially for kids and non-confident swimmers
• Watch out for yourself and others: Keep an eye on kids and others around you in the water. Swim where lifeguards are present and check on anyone who seems in distress. Stay alert and within your comfort level
• Be aware of the dangers: Enter unknown water feet first and follow safety signs. Don’t swim after drinking alcohol. Be aware of potential dangers in different water bodies which can change unexpectedly.
• Know your limits: Challenge yourself but respect your limits. Learn safe rescue methods. Remember, even strong swimmers can face challenges like rips and waves. Enjoy the water responsibly, respecting both your limits and others.

Quality sleep is crucial for your overall health and wellbeing. According to the Ministry of Health, sleep aids in brain function, emotional wellbeing, physical health, energy balance, healing, immunity, productivity, and safety. Poor sleep can impair reaction times, leading to an increased risk of accidents at home, work and on the road⁶.

During summer, our bodies naturally respond to the later sunset by producing melatonin, the sleep hormone, later in the evening, leading to a later bedtime⁷. Achieving restful sleep can also be challenging due to the heat. The University of Otago suggests several strategies to improve sleep during summer⁸:

• Ensure your bedroom is quiet, dark, and cool – keep curtains or blinds closed, open a window if possible, or invest in a fan or a heat pump set to cool mode
• Avoid substances like caffeine, nicotine, and alcohol before bed
  
• Don’t eat heavy meals two hours before bed, but a light snack is fine
  
• Exercise in the afternoon or early evening, but not too close to bedtime
  
• Dedicate an hour before bed to quiet activities like reading or music
  
• Establish a consistent bedtime routine to signal sleep time to your body
  
• Only go to bed when you’re feeling sleepy, not just because it’s bedtime
  
• Wake up at the same time every day to regulate your body clock
  

Staying active during summer in Aotearoa is so important for your wellbeing. Regular physical activity is key to maintaining a healthy weight and reducing the risk of chronic diseases. Equally important is the impact of physical activity on your mental health, which is proven to significantly improve mood, reduce stress, and enhance overall mental wellbeing.

New Zealand’s summer presents a wide array of outdoor activities like hiking, swimming and cycling. These activities not only offer fun ways to stay active, but also allow you to see the country’s beautiful natural sites, whether it is beautiful beaches, lush native forests or stunning vineyards.

The increased sunlight during summer also provides an opportunity for the body to naturally absorb more Vitamin D aka ‘the sunshine vitamin’. Vitamin D is essential to our bodies, with benefits including stronger bones and better immunity.

As we soak up the good weather, it’s crucial to remember that fun and safety go hand in hand. Whether you’re enjoying the sun, splashing in the water or exploring the beautiful outdoors, it’s vital to look after yourself.