Summer Eye Care Guide

Why eye care matters more in the summer

Your eyes work harder during summer. There’s more sunlight, more time outside, and more exposure to things that can cause irritation or harm.

UV rays can damage your eyes

Just like your skin, your eyes can get sunburnt. This condition, called photokeratitis, causes pain, redness, and sensitivity to light. Over time, repeated UV exposure can also increase your risk of:

• Cataracts: A cloudy lens that affects vision.
• Macular degeneration: Age-related damage to the retina.
• Pterygium: Growth of tissue on the white of the eye, common in people exposed to sunlight or wind often.

Summer elements can cause irritation

You’re more likely to experience:

• Dry eyes from wind and air conditioning.
• Redness and itchiness from pollen and dust.
• Stinging from chlorine and saltwater.

Even short periods of exposure can leave your eyes feeling tired and gritty. If you already suffer from conditions like hay fever or dry eyes, symptoms can get worse in the heat.

Eye strain from longer days and more screen time

Although summer encourages outdoor fun, people also spend more time on digital devices when travelling or relaxing indoors. Staring at phones, tablets, or laptops for long periods can lead to:

• Blurry vision
• Headaches
• Dry or watery eyes

This happens due to reduced blinking and blue light exposure. Combined with bright sunlight, your eyes are doing double the work.

Sunglasses are more than a fashion statement

The most effective and immediate way to protect your eyes is wearing good-quality sunglasses.

What to look for in sunglasses

• UV400 rating: Blocks 100% of UVA and UVB rays.
• CE marked lenses: Ensures they meet British safety standards.
• Wraparound designs: Stop light entering from the sides.
• Polarised lenses: Reduce glare from water, sand, and roads.

Avoid cheap sunglasses that offer no UV protection. They might darken your vision, causing your pupils to widen, but they won’t stop harmful rays.

When should you wear them?

Every time you’re outside in daylight, even on cloudy days. UV rays still penetrate clouds, so your eyes remain at risk even without direct sunlight.

Add extra protection with hats and shade

Pairing sunglasses with a wide-brimmed hat boosts your defence against sun damage. A hat with at least a 7cm brim can cut UV exposure to your eyes by up to 50%.

Smart ways to find shade

• Sit under trees or umbrellas when outdoors for long periods.
• Use car sun visors or window tints to reduce glare while driving.
• Avoid walking or exercising outside between 11am and 3pm, when UV levels peak.

Prevent dry eyes in summer heat

Warm air, wind, and air conditioning all dry out the surface of your eyes, leading to discomfort or blurry vision.

Tips to avoid or relieve dryness

• Use lubricating eye drops (preferably preservative-free).
• Blink often, especially if you’re using a phone or computer.
• Avoid direct airflow from fans or air conditioning units.
• Take regular breaks when reading or using screens.

If your eyes feel gritty, scratchy, or you constantly need to blink to clear your vision, you may have dry eye syndrome. See an optician if symptoms persist.

Be careful when swimming

Pools, lakes, and seas are great for cooling off, but they’re not the best environments for your eyes.

Risks include

• Chlorine stripping away natural eye moisture.
• Bacteria or amoebas in freshwater leading to infections.
• Saltwater causing redness or stinging.

How to swim safely

• Avoid wearing contact lenses in water. If you do, wear tight-fitting goggles and use daily lenses only.
• Rinse your eyes with clean water after swimming to flush out irritants.
• Carry lubricating drops in your beach bag to soothe dry or itchy eyes.

Nutrition makes a difference

A summer diet packed with nutrients can help your eyes stay strong and healthy.

Eye-friendly foods

• Carrots, mangoes, and sweet potatoes: High in beta-carotene, which your body turns into vitamin A.
• Leafy greens like spinach and kale: Full of lutein and zeaxanthin, which protect your retina from light damage.
• Oily fish (e.g. salmon, sardines): Rich in omega-3 fatty acids, which support tear production.
• Nuts, seeds, and whole grains: Sources of vitamin E and zinc, key for long-term eye health.

Stay hydrated

Drink enough water throughout the day, especially if you’re sweating or active. Dehydration can lead to tired, dry, and irritated eyes.

Children’s eyes need extra protection

Kids are outside more during summer holidays, and their eyes absorb more UV than adults’. Damage in childhood can raise the risk of eye problems later in life.

What you can do

• Make sunglasses part of their routine – look for UV400 labels.
• Use wide-brimmed hats or caps whenever they play outside.
• Apply suncream carefully around the eyes (but not too close), using sticks or sensitive formulas.

Protect your eyes if you wear contact lenses

Summer can be challenging if you wear lenses. Heat, wind, sweat, and more time outdoors all increase the risk of discomfort or infection.

Do…

• Switch to daily disposables if travelling.
• Use sunglasses and hats to reduce light exposure and dryness.
• Carry a spare pair of glasses for when your eyes feel tired or irritated.

Don’t…

• Sleep in your lenses unless advised.
• Wear lenses in pools or hot tubs.
• Reuse contact solution – use a fresh batch every time.

Be mindful of hay fever and allergies

Hay fever peaks in summer and can cause itchy, watery eyes. Rubbing your eyes can make things worse, damaging the surface or spreading bacteria.

Tips for allergy relief

• Wear sunglasses outdoors to block pollen.
• Shower and change clothes after spending time outside.
• Keep windows shut during high pollen times (early morning and evening).
• Use antihistamine drops or oral medication if symptoms are severe.

Don’t ignore unusual symptoms

If your eyes are bothering you and symptoms don’t clear up quickly, don’t wait. Summer-related eye issues can go from mild to serious without warning.

See a professional if you notice

• Pain that doesn’t improve with rest.
• Blurry vision or light sensitivity.
• Discharge, swelling, or changes in pupil shape.

Getting help early can stop a minor issue from becoming a long-term problem.

Keep your eyes safe and enjoy the season

Summer should be about sunshine, freedom, and fun, not sore, red, or dry eyes. A few smart habits can help you avoid irritation, protect your vision, and keep enjoying your favourite outdoor activities. Start using these tips today and give your eyes the care they deserve this summer.