During the summer months, we hopefully see a few more sunny days and enjoy warmer weather. Getting some sun has many benefits – as long as we’re careful not to overdo it.

Physical benefits of sunshine include the opportunity for the body to absorb Vitamin D – a vitamin that the body cannot create by itself. This is essential for healthy bones and also plays a part in cell growth and immunity – helping the body to stay fighting fit against germs and minor illnesses.

There is also evidence that suggests that Vitamin D can help to reduce the risk of developing several illnesses including Alzheimer’s Disease and diabetes.

Though there are risks to over-exposure to the sun, as too much sunlight can damage the surface of the skin and the cells underneath, which causes cell mutations that can lead to cancer. Young children and the elderly are particularly vulnerable to sun exposure.

So, using sunscreen with UV protection is important to shield skin from sun’s rays, as is not staying out in the sun for long periods at a time, especially between the peak hours of 11am-3pm when the UV rays are at their strongest. Sunglasses and a sun hat are also useful to protect the eyes from the bright light.

Another bonus is that getting plenty of natural daylight helps to regulate sleep rhythms. If you have trouble sleeping try to get as much daylight during the day as possible, then when the sun begins to set, start to wind down for the evening so that your body gets used to associating darkness with tiredness.

Depression sufferers find the sun lifts their mood
Emotional benefits of sunlight are that it increases levels of serotonin in the body – a chemical in the brain that makes us feel good and increases happiness. Some people who suffer from depression find that getting outside in the sun, even for just 20 minutes, can help to alleviate their symptoms and lift their mood.

Sunshine also helps to combat stress, as it lowers blood pressure, and the warmth helps us to relax. However, being outside a lot and being in the sun can dry your skin and cause dehydration, so ensure you stay hydrated.

Intake of fluids is essential to keep the brain and body functioning properly, as humans are 65% water. Dehydration can lead to drowsiness, poor concentration and irritability. If you find water a bit ‘boring’, try flavoured water. Alternatively, spice it up by adding your own flavours such as a slice of lemon or lime, or maybe adding a few berries or mint leaves for a refreshing taste.

Fruit juices are also energising during hot days, although they do contain lots of natural sugars so drinking them diluted is better. Also, many fruits and vegetables have a high water content – for example melon, oranges, berries, tomato, cucumber, celery, and broccoli – so you don’t have to just rely on drinks to keep your body hydrated.