AT THE BEACH

As little as 30 minutes of sun can trigger symptoms such as chills, nausea and swelling, which are caused by your immune system trying to repair your skin.

Photodermatitis, also known as sun poisoning, can strike anyone - men on tetracycline antibiotics have more sensitive skin and are more prone to the problem.

YOUR HEAT SHIELD - ORDER THE FISH

Eating fatty fish may help starve off severe searing, according to a study by the University of Manchester in the UK.

Aim to eat two 200-gram servings of salmon every week to see the benefit. For instant protection slather on SPF 30+ sunscreen.

IN THE CARPARK

Sticking to your car seats is only one of the downsides of riding in a roasting oven. As your car bakes in the hot summer sun, the plastic in the dashboard and chemicals in treated carpets can release toxins called PBDEs and phthalates, according to a study by non-profit research group Ecology Centre in the US.

PBDEs cause memory impairment, while phthalates are known to trigger liver problems.

YOUR HEAT SHIELD - STRATEGIC PARKING

Snag a spot next to a strip of grass. A NASA study reveals that the barren parts of car parks are half-a-degree hotter than islands and the spots near them.

AT THE OFFICE BBQ

Beer, sun and cricket can put you at risk of heat exhaustion, which forces blood to flow away from your organs to your skin, shocking your system and causing headaches, nausea and fainting.

It's also the first step towards heatstroke, which causes your body and brain to reach fatal temperatures.

YOUR HEAT SHIELD - BAKED BEANS

Guzzle water instead of beer and scarf down a cup of protein-and-carb-packed baked beans.

In a recent study at St Cloud State University in the US, a mix of carbs, protein and sodium helped athletes retain fluids better than Powerade or water did.

ON THE TENNIS COURT

Ozone, the same oxidant that cracks asphalt and tyre treads, can launch an assault on your lung tissue if you're breathing hard during the wrong time of day. It can inflame your alveoli, causing wheezing and coughing and raise your risk of developing emphysema.

YOUR HEAT SHIELD - A MORNING START TIME

Schedule your game time for 9-11am (or after 6pm). The higher the sun, the higher the ozone levels in the air.

ON A RUN OR RIDE

Downing too much water while pushing your limits in extreme heat can dilute sodium levels and cause a potentially fatal electrolyte disturbance called hyponatremia. Symptoms include nausea, vomiting, diarrhoea and headaches.

YOUR HEAT SHIELD - FLUID CONTROL

Gauge your body's hourly sweat rate by weighing yourself before and after a one-hour workout (500millilitres of sweat = 450g lost), says physiologist Dr W Larry Kenney, of Penn State University in the US. Aim to replace only as much you've sweat during every hour of exercise.