How to Deal with Sunburn and Heatstroke: Prevention, Treatment & Red Flags
When the British sun finally makes an appearance, it’s easy to get caught out. Whether you're heading to a festival, enjoying a day in the garden, or working outdoors, sunburn and heatstroke are more common—and more serious—than many people think. At MET Medical, our teams often respond to sun-related issues during the warmer months. Here’s what you need to know to stay safe.
☀️ Prevention Is Better Than Cure
The best way to manage sunburn and heatstroke is to avoid them in the first place. Both conditions are largely preventable with a bit of preparation and awareness:
Wear sunscreen: Choose SPF 30 or higher, apply 30 minutes before going outside, and reapply every two hours—or more often if swimming or sweating.
Stay hydrated: Drink plenty of water, even if you don’t feel thirsty. Avoid excess alcohol or caffeine as they can dehydrate you.
Take breaks in the shade: Especially between 11am and 3pm when the sun is strongest.
Dress appropriately: Lightweight, light-coloured clothing and wide-brimmed hats can help protect your skin and regulate body temperature.
Know your environment: Whether you're at an event, on a worksite, or out with family, know where you can get shade, water, and first aid if needed.
🔥 How to Treat Sunburn
Sunburn can vary from mild redness to painful, blistered skin. Here's what to do:
Get out of the sun immediately
Cool the skin with a damp cloth or a cool bath
Use aftersun lotion or aloe vera to soothe the skin
Stay hydrated to help your body recover
Avoid breaking blisters—this increases the risk of infection
Take pain relief such as paracetamol or ibuprofen if needed
If the sunburn is widespread, very painful, or blistering—especially in children or older adults—seek medical advice.
☀️ What is Heatstroke?
Heatstroke happens when your body overheats and can no longer regulate its temperature. It can develop quickly and is a medical emergency.
Early signs (Heat Exhaustion):
Headache
Dizziness or confusion
Nausea or vomiting
Sweating heavily
Muscle cramps
Fast pulse
What to do:
Move to a cooler place
Lie down and elevate the feet
Drink cool fluids (not ice cold)
Use cool packs on the neck, armpits, and groin
Loosen tight clothing
🚨 Red Flags: When to Call for Help
If heat exhaustion isn’t treated, it can turn into heatstroke, which is life-threatening. Call 999 or seek urgent care if someone shows:
No longer sweating despite heat
Confusion or unconsciousness
Seizures
Rapid breathing
Hot, dry skin
Core temperature of 40°C (104°F) or higher
At this stage, cooling must begin immediately while waiting for emergency help. This can include ice packs, fanning, or immersion in cool water if available and safe.
🩺 MET Medical’s Advice
We treat heat-related illness regularly during the summer months, especially at outdoor events and festivals. Prevention is always our first piece of advice—but if you’re concerned, it’s better to seek advice early.
Our Urgent Care at Your Door service can treat heat exhaustion and sunburn at home, and escalate to hospital if needed. Don’t wait until things get serious—especially with children, elderly people, or those with underlying health conditions.