Spring flowers releasing pollen during UK hay fever season

Hay Fever Season 2026: What to Expect and How to Prepare

If you're one of the estimated 13 million hay fever sufferers in the UK, you'll know that the arrival of summer brings more than just sunshine. It brings sneezing, itchy eyes, and that relentless blocked-up feeling that can last for months. With hay fever season 2026 now in full swing, here's what you need to know to stay ahead of your symptoms.

When Does Hay Fever Season Peak in the UK?

In the UK, hay fever season typically runs from late March through to September, but the most intense period falls between May and July, when grass pollen counts are at their highest. Grass pollen is the most common trigger for hay fever sufferers, affecting around 95% of people with the condition.

Here's a rough guide to the UK pollen calendar:

  • March – May: Tree pollen season (birch, oak, ash)
  • May – July: Grass pollen season, peak hay fever period
  • June – September: Weed pollen season (nettles, plantain, mugwort)

June 2026 sits right in the heart of peak season, so if your symptoms are flaring up right now, you're not alone.

What to Expect This Season

Hay fever symptoms can vary from mild to severely disruptive. Common symptoms include:

  • Frequent sneezing and a runny or blocked nose
  • Itchy, red, or watery eyes (allergic conjunctivitis)
  • An itchy throat, mouth, nose, and ears
  • Coughing and a feeling of pressure in the sinuses
  • Fatigue and difficulty concentrating, often called "brain fog"

For those with underlying respiratory conditions such as asthma, hay fever can also trigger or worsen breathing difficulties. If that applies to you, speak to your GP or pharmacist about managing both during peak season.

Practical Steps for Hay Fever Season

Alongside the antihistamines and nasal sprays your pharmacist can recommend, a few everyday habits can make a real difference:

1. Monitor the Pollen Forecast

Check the daily pollen count before heading outdoors. On high pollen days, try to stay indoors during peak hours (typically 11am–4pm), keep windows closed, and shower after being outside to remove pollen from your hair and skin.

2. Keep Your Home a Low-Pollen Zone

  • Use a HEPA air purifier in your bedroom
  • Vacuum regularly with a HEPA-filter vacuum
  • Dry laundry indoors during high pollen days
  • Wipe down surfaces frequently to remove settled pollen

3. Stay Hydrated and Eat Well

Staying well hydrated helps keep mucous membranes moist and functioning properly. A varied diet rich in fruit, vegetables and oily fish is a good foundation for general wellbeing through a demanding season.

Healthy living starts with the breath. Join the Respahealth list at the bottom of this page for pollen-season updates and first access to the 2027 Season Pack.

Related reading

This article is general information, not medical advice. If your symptoms are getting worse or not settling, speak to a pharmacist or your GP.

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