Sun, heat and dehydration on Koh Phangan

Preventing sunburn

• Use a broad-spectrum sunscreen, SPF 50. Put it on 20 minutes before you go out.
• Reapply every two hours, and after swimming or sweating.
• The sun is strongest between 10AM and 4PM. Find shade in the middle of the day.
• A hat, sunglasses and a light long-sleeved shirt protect better than sunscreen alone.
• You still burn on cloudy days and on a moving motorbike or boat.

If you are already burnt

• Get out of the sun and cool the skin with cool water, not ice.
• Use a panthenol (pro-vitamin B5) cream or spray. It soothes the burn and helps the skin repair, and works better than aloe vera.
• Drink extra water.
• Do not pop blisters. Cover them loosely if they rub.
• Stay covered until the skin has healed.

Staying hydrated

Thirst, dark urine, a headache, tiredness and dizziness are early signs of dehydration. Drink water through the day, not only when you feel thirsty.

After heavy sweating, a night out, or a stomach upset, water alone is not enough. Oral rehydration salts or an electrolyte drink replace the salts you have lost.

Heat exhaustion and heat stroke

Heat exhaustion causes heavy sweating, weakness, nausea, headache and cramps. Move to a cool place, lie down, sip fluids and cool the skin with water. You should feel better within 30 minutes.

Heat stroke is an emergency. The person is confused or faint, very hot, and may have stopped sweating. Call 1669 and cool them down while you wait.