At last the summer is here! Once again the holiday season is upon us, bringing with it its usual accompaniment of sun, heat and a tan, the three beneficial ingredients that should be properly managed in order not to be harmful. The mistake that a lot of people make is ignoring or underestimating the risks of excessive exposure to the sun without the right protection.

The most common problems arising from the heat are rashes and sunburn, heat cramps, sunstroke and heatstroke. Whilst the latter can also occur inside and can affect the less able including children, the elderly and those suffering from heart disease, the rest always occur as a result of direct and prolonged exposure to the sun.

Rashes or burns occur after several hours of excess absorption of ultraviolet A and B rays; the most obvious effect is a reddening of the skin with visible edemas (blotches) or, in more serious cases, blisters or boils. People with a very fair photo type (skin colour) suffer the most. In these cases there is a strong sensation of burning and there may be a temperature. In less severe cases not requiring a visit to casualty soothing after-sun creams should be applied to the skin, or even a sliced tomato.

Heat cramps mainly effect people who do high-effort sport in the sun. Perspiration causes a loss of minerals that should be compensated by saline supplements. Blood hypo salinity can suddenly lower blood pressure resulting in dangerous loss of consciousness due to collapse.

Finally, heatstroke is the main consequence of increased physical discomfort caused by high temperatures and humidity linked to poor ventilation. The dispersion of heat through perspiration slows down and an imbalance occurs, increasing the body's temperature. It starts with a feeling of restlessness, a headache and a buzzing sensation, followed by a temperature and a lowering of blood pressure resulting in a faint.

How to keep healthy under the hot sun? First of all by using the right protective creams based on your photo type, by avoiding exposure when the sun's rays are at their most intense (between midday and 3pm), and by gradually increasing tanning times. For very young children this should be limited to between 8-10am and 4-6pm.

Furthermore: drink plenty of liquids, including lots of water and fruit juice (at room temperature), avoid alcohol and coffee, stay at home in the middle hours of the day in the cool, have a bath or shower, and finally wear light clothing made of natural fibres that don't hinder transpiration