Now that summer's here and the days are getting longer we often increase time spent in the sun. Sunlight provides many health benefits such as calming the nervous system, toning muscles and combatting tiredness, depression and stress. The Vitamin D it provides also revitalises our skin and bodies.

Some simple guidelines to stay safe in the sun:

Use sunglasses with 100% UV protection.

In summer double the amount of non-alcoholic liquids you drink daily from 2 to 4 litres.

On cloudy days don't reduce your protection. UV rays still penetrate cloud cover.

Apply a broad-spectrum sunscreen regularly, especially after swimming, playing or exercising.

Apply sunscreen evenly to all exposed parts of your body 15 minutes before going outside.

Seek shade when UV rays are the most intense, but keep in mind that trees, umbrellas or canopies do not offer complete sun protection.