Struggling with the hot weather this summer? While many people welcome the sunshine, it doesn’t come without risks. From sunburn to heat exhaustion, it’s important to take care during hot weather spells.With that in mind, here are some tips for staying safe in the sun.Wear sunscreenBetween 11am and 3pm are generally the hottest hours of the day. Try to avoid going out during this time.If you do find yourself in the sun during these hours, make sure you continue to top up on the sunscreen. The HSE recommends you regularly apply a broad-spectrum water-resistant sunscreen. Broad spectrum means the sunscreen protects against ultraviolet (UV) rays, which can damage the skin. Adults should use an SPF (sun protection factor) of at least 30 and children should use SPF 50. Sunscreen should be applied 20 minutes before going outside, and every two hours afterwards. Make sure to reapply after swimming or if you have sweated throughout the day.Watch the UV indexKeep an eye on the UV index, which tells you how strong the sun’s UV rays are each day. UV rays can damage skin and increase your risk of skin cancers. Take extra precautions when the UV index is three or above. Dress for the weatherSunscreen alone does not give 100 per cent protection – so be sure to pack sunglasses that offer protection against UV rays and to have a broadbrimmed sun hat to protect both your head and face.[ What to wear to stay cool during a heatwaveOpens in new window ]Dr Suzanne Kelly, assistant medical director at the Irish College of General Practitioners, says parents should put children in “a wide coverage swimsuit” with “a hat covering the ears and the neck”.Tan from a bottleAs much as you might want a sun-kissed glow, it really is best to get it from a bottle. A tan from the sun is a sign that your skin has been damaged. Such damage never goes away, even when it fades. Keep your home coolWhen inside, Kelly notes you should treat the room you’re in “like a fridge” during the day. This means keeping the room as cool as possible by keeping doors and windows closed, rather than letting the heat in. [ Irish homes can feel stuffy in warmer weather. But there are simple ways to help it feel coolerOpens in new window ]At night, when the temperature drops, keep windows open to stay cool while you sleep.Stay hydrated Staying hydrated is important in any weather, but especially during hot days. Rather than waiting until you’re thirsty to drink, sip water throughout the day. Most adults need about two litres of water every day to stay hydrated. Kelly advises that consuming alcohol in high temperatures “is not a great idea”, saying it “can make you more dizzy and more dehydrated”.Watch out for the symptoms of dehydration. These can include feeling lightheaded or dizzy, tiredness, a dry mouth, lips or tongue and urinating less throughout the day. Dehydrated babies may have fewer wet nappies than usual.Don’t leave children in carsChildren do not sweat as much as adults, so it is harder for them to stay cool. Don’t leave children in parked cars, even if the window is open. Parked cars can heat up by at least 10 degrees in just 10 minutes. Avoid heat exhaustionWatch out for signs of heat exhaustion, such as body cramps, lack of appetite, headaches and vomiting. Heat exhaustion can turn to heatstroke if the body cannot cool down. If you think your child may have heat exhaustion, sponge their skin with cool water and place cold packs around their armpits and neck. Kelly notes that anyone who becomes nauseated, confused, suddenly doesn’t want to drink fluids or looks like they are developing a fever should receive medical attention.