Hay fever day planner

Check the pollen count, pick your time and pack the right things.

Your details

Grass pollen count
When are you going out?
Month

The Met Office forecast gives a pollen level; local counts in grains per cubic metre come from pollen monitoring sites and some apps.

85 grains of grass pollen per cubic metre

High

most people with hay fever will notice it today

  • Grass bandslow under 30, moderate 30 to 49, high 50 to 149, very high 150 or more
  • Your time outThe Met Office suggests avoiding grassy, open spaces particularly in the early morning, so a later start or a route away from grass can help.
  • Before you gotake your antihistamine, wraparound sunglasses on, a little petroleum jelly around the nostrils
  • When you get homeshower and change your clothes
  • Usually in season in Octobernot much pollen about (Met Office seasons)

Symptoms usually start once counts pass about 50. Everyone has their own trigger level, and tree and weed pollen have different scales.

A pharmacist can suggest antihistamines and steroid sprays. See your GP if symptoms are getting worse or pharmacy treatments are not working. If hay fever sets off your asthma, follow your asthma plan and call 999 if you are struggling to breathe.

Pollen seasons

Which pollen is about this month

Tree pollen usually runs from late March to mid May, grass from mid May to July (peaking in early June and early July) and weed pollen from the end of June to September, using the Met Office seasons. Pick a month to see which are usually around, and note the weeks your symptoms start each year to work out your own trigger.

The working

A count of 85, heading out early

85 grains of grass pollen per cubic metre is High (the Met Office calls 50 to 150 high), and symptoms usually start once counts pass about 50. The Met Office suggests avoiding grassy, open spaces particularly in the early morning and early evening, so a later start, or a route away from grass, can help.

Bands

Grass pollen

Grains per m³Band
under 30Low
30 to 49Moderate
50 to 149High
150 or moreVery high

Tree and weed pollen use different scales; birch counts of 81 to 200 are high. Everyone has their own trigger level.

On a high day

From the NHS

  • Put petroleum jelly around your nostrils to trap pollen
  • Wear wraparound sunglasses, a mask or a wide brimmed hat
  • Shower and change your clothes after being outside
  • Keep windows and doors shut as much as you can
  • Do not dry clothes outside, cut grass or walk on grass

Read with care

What this cannot tell you

  • Forecast the countCheck the Met Office pollen forecast.
  • Know your triggerSome people react at low counts.
  • Choose a medicineA pharmacist can suggest antihistamines or nasal sprays.

Questions

Common questions

What pollen count is high?

For grass, the Met Office calls 50 to 150 grains per cubic metre high. Symptoms usually start once counts pass about 50.

When is the pollen count highest?

The Met Office suggests avoiding grassy, open spaces particularly in the early morning and early evening.

What helps hay fever on a bad day?

Petroleum jelly around the nostrils, wraparound sunglasses, showering after being out and keeping windows shut, says the NHS. A pharmacist can suggest treatment.

Can hay fever be cured?

There is no cure, but treatments help. If pharmacy medicines do not work, a GP can suggest other options.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to see a GP

A pharmacist can help first. See a GP if your symptoms are getting worse or do not improve after taking medicines from the pharmacy. If hay fever sets off your asthma, follow your action plan and call 999 if your reliever is not helping.

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