9 dangerous summer health myths experts want you to stop believing
- Lucy Roxburgh
Published: July 28, 2026 at 4:28 PM
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The expert-backed advice that will help you stay safe, hydrated and healthy all summer long
Summer is full of health advice – but not all of it is worth following. From viral wellness trends and hydration hacks to old wives' tales that refuse to disappear, it can be difficult to separate fact from fiction. We asked doctors, nutritionists and other experts to debunk some of the biggest summer health myths they wish people would stop believing.
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Experts:
- Dr Ahmed El Muntasar, an NHS GP and aesthetic doctor
- Dr Ed Robinson, an award-winning cosmetic doctor
- Sophia Brown, dermatologist
- Dr Tina Tian, dermatologist
- Dr Tara Francis, a practitioner in facial aesthetics and skin treatment
- Laura Tilt, registered dietitian and head of science at Field Doctor
- Kerry Torrens, registered nutritionist
Myth: A base tan protects your skin
The rising trend of 'tanmaxxing' this summer has shown how myths around the dangers of sunburn persist, and the idea of a base tan is one of the most pervasive.
"There is no such thing as a healthy tan," says Dr Ahmed El Muntasar, an NHS GP and aesthetic doctor. "When the skin darkens, it's producing more melanin in response to DNA damage caused by UV exposure. One of the biggest myths on social media is that you can train your skin to tan safely or build up a protective base tan. You can't."
Dr Ed Robinson, an award-winning cosmetic doctor, agrees, warning that younger exposure to UV radiation can have long-term consequences: "Every episode of sun damage contributes to cumulative DNA damage over a person's lifetime. The younger somebody starts deliberately tanning, the greater the potential risk later in life."
Myth: Just water counts toward hydration
To stay hydrated this summer, you've got more options than being permanently attached to your water bottle. Laura Tilt, registered dietitian and head of science at Field Doctor explains: "It's a common misconception that water is the only drink that contributes to hydration, but the truth is that all fluids (with the exception of alcohol) count towards our daily fluid intake. That includes tea, coffee, milk, squash and soft drinks. Water is great because it’s free and tooth friendly, but other fluids count."
You don't have to give up your coffee (or iced coffee) habit either. "While caffeine does have a mild diuretic effect, the amount of fluid we consume in a typical cup of tea or coffee more than offsets this, meaning that moderate caffeine intake does not dehydrate us," says Laura.
Plus, we also get some of our fluid from food. Laura adds. "Around 80 per cent of our water intake comes from drinks, with the remaining 20 per cent coming from food", meaning water-rich foods such as fruit, vegetables, soups, stews, yogurts and smoothies can all contribute to our hydration needs. Check out our guide to the 10 best hydrating foods for more ways to boost your hydration.
Myth: If you don't burn, you don't need sunscreen
Dermatologist Dr Tina Tian breaks down the science behind this myth. "Burning is caused mainly by UVB. But UVA — which accounts for 95 per cent of UV and passes through glass — penetrates deeper, accelerating ageing and raising cancer risk. You may not burn, but you're still being damaged."
Myth: SPF is toxic
There's increasing debate on social media about the perceived 'toxicity' or dangers of chemicals in suncream, with some influencers suggesting this makes it safer for your skin to skip using SPF altogether. Dr Ed Robinson strongly refutes this and argues that the social media misinformation directly contradicts decades of medical research.
"The idea that sunscreen is more dangerous than ultraviolet radiation is simply not supported by evidence. All sunscreens sold in the UK must meet strict safety standards. Broad-spectrum SPF helps protect against sunburn, premature skin ageing, pigmentation problems and certain forms of skin cancer." He continues, "People should be far more concerned about repeated UV exposure than properly regulated sunscreen products."
In fact, the world of suncream is continually evolving, with improvements to formulation and results. "We're seeing sunscreens that feel more like skincare, with lightweight textures, hydrating ingredients and no white cast," says Dr Tara Francis, a practitioner in facial aesthetics and skin treatment. "There's also a growing focus on broad-spectrum protection beyond UVB, to include UVA, infrared, blue light and pollution defence. Hybrid sunscreens that combine chemical and mineral filters are on the rise, offering both comfort and cosmetic appeal."
Myth: You should take electrolytes to stay hydrated
As the world of supplements continues to boom, electrolytes have been surging in popularity, becoming one of the wellness trends of the summer. Electrolyte powders and tablets have gone from a niche sports nutrition product to an everyday wellness staple, with many people reaching for them whenever the weather warms up. But unless you're exercising intensely or losing large amounts of fluid, experts say most people simply don't need them.
Laura Tilt explains where the demand for electrolytes has come from. "In hot weather, we naturally sweat more to help regulate our body temperature. Sweat does contain electrolytes, particularly sodium, as well as smaller amounts of minerals such as potassium, magnesium and calcium, which are important for regulating fluid balance as well as muscle function and nerve signalling. So, you might wonder if these need to be replaced."
However, this doesn't mean you have to reach for a tablet or powdered sachet every time. "For most people, their normal diet provides enough electrolytes to replace what is lost through everyday sweating. Most of us are eating more salt than recommended, so adding extra electrolytes during is unlikely to provide additional benefits."
"There are situations where electrolyte replacement can be useful – for example, during longer bouts of exercise (particularly lasting an hour or more), heavy sweating while working outdoors, or after fluid losses from sickness or diarrhoea."
Myth: You can't get heatstroke in the UK
Heatstroke is often associated with tropical holidays or extreme desert temperatures, but it can happen much closer to home. During periods of hot weather, UK hospitals see people admitted with heat-related illnesses every year – particularly older adults, young children, people with long-term health conditions and those exercising outdoors. During the June 2025 heatwave in the UK, NHS England reported a nearly 200 per cent increase in visits to their health exhaustion guide, signalling people experiencing symptoms at home.
The risk isn't determined by where you are, but by how hot your body becomes. High temperatures, humidity, dehydration, strenuous exercise and spending long periods in direct sun can all increase the likelihood of heat-related illness, even during a UK heatwave. To help protect yourself when the temperature rises, experts recommend staying out of the midday sun where possible, drinking fluids regularly, wearing lightweight clothing and checking in on vulnerable friends, family and neighbours during periods of extreme heat.
Myth: Darker skin tones don't need to use suncream
Dermatologist Sophia Brown argues that this misconception is costing lives, and it's not always patients who don't understand. “It’s simply not true that people with black and brown skin can’t get skin cancer.
“Most dermatological conditions are taught and shown on white skin, meaning symptoms in people with darker skin are often under-recognised or misdiagnosed,” said Brown. “If skin conditions are only taught or portrayed in one way, there’s a real risk they’ll be missed, undiagnosed or mistreated in people with darker skin. We urgently need better representation in both medical teaching and public health campaigns.”
Myth: A cold shower will help you cool down
While an icy cold shower may feel refreshing initially, it isn't necessarily the most effective or safest way to cool down in a heatwave – and can even make you feel hotter.
Freezing cold water can cause the blood vessels close to your skin to narrow – a process called vasoconstriction. This reduces the amount of heat your body can release through the skin. If the water is very cold, it may even trigger shivering, which generates extra body heat and works against your body's attempts to cool itself down.
Kerry Torrens, registered nutritionist, recommends turning up the temperature dial slightly instead. "A lukewarm shower before bed is better than a cold one – cold water can interfere with your ability to sweat and evaporate any excess heat away."
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Lucy RoxburghContent Editor
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