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Staying safe in the sun
- 0-1 Years
- 1-5 Years
- 5-11 Years
- 11-19 Years
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- Staying safe and accident prevention
Spending time outdoors is good for children's physical and emotional wellbeing. Sunlight also helps our bodies make vitamin D, which is important for healthy bones and supporting the immune system.
However, too much sun can damage the skin and increase the risk of sunburn, dehydration and heat-related illness. With a few simple precautions, children and young people can enjoy being outside safely.
UV levels and sun safety
In the UK, the sun is usually strongest between April and October, particularly between 11am and 3pm. It's important to take extra care:
- during the middle of the day
- near water, where sunlight is reflected
- if you are high up in the mountains
- on cloudy or windy days, as UV rays can still damage skin
- when travelling abroad, where UV levels may be much higher
The strength of the sun is measured using the UV Index. This is a score of 1 to 11. When the UV Index is 3 or above, sun protection is recommended. The higher the UV Index, the higher the risk.
You can visit the Met Office to check the UV Index near you. A quick test of how high the UV level might be is the Shadow Test. If your shadow is the same height as you, or less, it means that the UV levels are high and you need to take extra care.
Protecting children from the sun
Follow these steps whenever children and young people are spending time outdoors in the sun.
Protecting babies and young children
Babies and young children need extra protection because their skin burns more easily.
- Keep babies under 6 months out of direct sunlight, especially between 11am and 3pm.
- Keep babies in the shade. Use a parasol over the pushchair, and keep paddling pools in a shaded area.
- Keep clothing light and make sure hats cover their head and back of their neck. Avoid overdressing them.
- Keep them well hydrated with extra breastfeeds or offer water if they are formula fed or weaned.
- Avoid covering pushchairs with blankets or cloths. This can make the temperature dangerously high for babies.
- Give them a cool bath before bed time. However, it's important not to let your baby get too cold.
- Keep their bedroom between 16 to 20 degrees. Closing the curtains in the daytime can help the room stay cooler.
Infant feeding in hot weather
Like adults, babies need to drink plenty of fluids to avoid becoming dehydrated.
Fully breastfed babies do not need any water until they start eating solid foods. During hot weather, they may need additional breastfeeds.
Formula fed babies under 6 months old may need small sips of cooled boiled water on top of their usual milk feeds. Read more about infant feeding.
Preventing heat exhaustion and dehydration
How to care for sunburn
If your child has sunburn, there are a few things you can do to help ease the pain and discomfort, including:
- keeping them out of the sun until their skin has recovered
- cooling the affected area by soaking a clean cloth in cool water, or give your child a cool bath or shower
- encouraging them to stay hydrated by drinking water and eating foods high in water content, such as watermelon or cucumber
If your child has white skin, sunburn will usually be red or pink. If your child has black or brown skin, you may not notice a change in the colour of their skin.
Remember, the best way to treat sunburn is to prevent it from happening in the first place. Make sure your child is wearing protective clothing and using sun cream, and try to schedule outdoor activities for earlier in the morning or later in the afternoon when the sun is less strong.
How to get enough sun safely
Sunlight is the main source of vitamin D. Vitamin D helps keep bones healthy and supports the immune system.
Short periods of sunlight exposure between April and September can help maintain vitamin D levels. The amount of time needed varies depending on skin type and how sensitive someone is to the sun. Fairer skins are usually more sensitive. Naturally brown or black skin does provide some protection against UV rays. But it's still important to avoid burning and take care in the sun.
It is not possible to be exact, but experts say that those with very fair skin need 10 to 15 minutes outside during the sunniest part of the day. Those with darker skin should need no more than about 25 minutes.
It is important that your child does not burn while getting sunlight exposure. Be aware of the UV index and set an alarm on your phone so you do not forget how long they have been in the sun.
Vitamin D supplements
Some families may prefer to use a vitamin D supplement instead. Current recommendations are:
- adults and children aged 1 year and over: 10 micrograms a day
- babies under 1 year who are breastfed or having less than 500mls of formula a day: 8.5 to 10 micrograms a day
Babies who are fed more than 500ml of infant formula a day, should not be given a vitamin D supplement.
Speak to your pharmacist about vitamin D supplements. Read more about vitamin D.
Last reviewed: 23 June, 2026
