Go Well This Summer


Summer Essentials

What do you need to Go Well this summer?

Don’t get caught out – if you are heading away make sure to pack the summer essentials:


Gathering safely

If you’re planning a gathering or event over summer, here’s a checklist to help you keep yourself and others safe from COVID and other illnesses:

✔️ Where will it be held?

If the weather packs in and it’s indoors, will the space be ventilated? A well-ventilated space reduces the risk of catching and spreading illness.

✔️ How’s your health?

- If you’re at risk of severe illness, we encourage you to be cautious. Keep up-to-date with vaccinations, and consider wearing a mask.

- If you have any cold or flu symptoms, take a RAT and stay home until you’re well.  If it’s COVID, find out what you should do here: www.info.health.nz/COVID-19

✔️ Will you and others be masked up? 

We strongly encourage wearing a mask in closed, crowded and confined spaces.

✔️ What are the other impacts of you getting sick right now? 

Think about who else it may affect if you become unwell, especially those who are at risk of severe illness. Think about any vulnerable whānau you might visit over the holidays. Don’t give them COVID for Christmas.


Mental health over Christmas

Buying gifts isn’t the only way we can show care over the holidays.

Christmas can be a stressful or lonely time for many of us. Here’s some tips on getting through the holiday season:

  • Talking about your feelings can help your mood and make it easier to deal with tough times. Make a list of people you can speak to if you are worried about your well-being.
  • Reach out to other people who may be struggling or feeling lonely, arrange a catch up or ask about their plans.
  • Don’t feel pressured to provide an insta-worthy Christmas. Do what’s right for you and your whānau and try get some real rest.
  • Watch your alcohol intake, it can be fun to have festive drinks, but know your limits and be respectful of others’.

If you, or someone you know needs help now, there is a range of resources and support lines available across Aotearoa: https://www.wellbeingsupport.health.nz/wellbeing-resources/



As temperatures rise, it’s important to watch out for dehydration, especially in babies, older adults and people who work outside.

Ways to recognise mild dehydration:

  • a dry, sticky mouth and tongue
  • feeling lightheaded or weak
  • a headache
  • feeling very tired
  • dark yellow or brown wee
  • not going to the toilet as much, or fewer wet nappies (or not as wet as usual).

Ways to prevent dehydration:

  • Always drink plenty of fluids during the day, especially when working or exercising in the sun.
  • Water is best. Avoid high-sugar, high-calorie drinks such as undiluted fruit juice, fizzy drinks and sports drinks. Caffeinated and alcoholic drinks can make dehydration worse.
  • Carry on breastfeeding, or bottle feeding your pēpi/baby as normal. You may need to feed them more often and drink extra liquid yourself if you are breastfeeding.
  • Drink plenty of fluids if you have diarrhoea, vomiting or fever – see your doctor if you cannot keep fluids down.

More advice for pēpi and tamariki: https://healthify.nz/health-a-z/d/dehydration-children-and-babies/

More advice for adults: https://healthify.nz/health-a-z/d/dehydration-adults/

If you need to kōrero with someone, call your healthcare provider or Healthline for free on 0800 611 116 anytime. 


Be Sunsmart

  • Slip on clothing that covers as much skin as possible, such as a top with a collar and long sleeves, trousers, or long shorts or skirts. Fabrics with a tighter weave and darker colours will give you better protection from the sun.
  • Slip into the shade of a leafy tree, building or shade sail. Plan your outdoor activities for early or later in the day when the sun's UV levels are lower.
  • Slop on plenty of broad-spectrum, water-resistant sunscreen of at least SPF 30. An average-sized adult needs a teaspoon of sunscreen for their head and neck, each limb and for the front and the back of the body. Apply 20 minutes before going outside and reapply every two hours, or after being in water or sweating.
  • Slap on a hat with a wide brim or with flaps covering the ears and neck. More people are sunburnt on the face and neck than any other part of the body.
  • Wrap on close fitting, wrap around style sunglasses. Not all sunglasses protect against UV radiation, so always check the label for the sun protection rating.

Find out more about how to avoid sunburn on the SunSmart website: https://www.sunsmart.org.nz/be-sunsmart/


Treating sunburn:

There’s no cure for sunburn except time, but there are things you can do to help while your body heals:

  • Stay hydrated by drinking plenty of water.
  • Bathe in cool water or gently apply cold compresses or flannels.
  • Avoid using soap which might irritate it, and pat your skin dry afterwards.
  • Talk to your local pharmacist about products that soothe sunburn and help it heal.
  • Take over the counter pain relief like paracetamol or ibuprofen if you need to.
  • If your skin can bear it, keep it moisturised to help with itching. A moisturiser containing aloe vera can help to soothe sunburnt skin. It won’t stop the skin peeling but might moisturise the skin beneath. Don’t apply butter or oil-based creams to sunburnt skin.
  • Don't pop blisters or peel off pieces of your skin, as you may get a skin infection. Just let the dead skin come off on its own.
  • Keep your skin out of the sun until it’s fully healed.
  • Severe sunburn may require special burn cream and burn dressings. Very occasionally, hospital treatment may be needed.
  • If your baby is under 1 year, take them to your healthcare provider to be checked.
  • If your pēpi is older than 1, call your healthcare provider if they’re in severe pain, blistering, feverish, or are lethargic (don't seem fully responsive).

If in doubt, see your healthcare provider or emergency clinic.

Learn more about treating sunburn on Healthify: https://healthify.nz/health-a-z/s/sunburn/

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