Spending time outside has myriad health benefits and is hard to resist at this time of year when the sun is shining! However, it’s important to follow proper precautions to stay healthy while out in the sun to prevent damage to skin and dehydration. With the right preparation, you can enjoy the summer months worry-free.
Although strongest during the summer months, UV rays are a danger year round, even on cloudy days. It’s also important to remember that UV rays reflect off of cement, water, sand, and snow. Even if you’re in the shade on a sunny day, wearing sun protection will help keep off the reflected rays.
Sunscreen
The first thing we usually think about in terms of sun protection is sunscreen. Sunscreens are assigned a sun protection factor (SPF), which is a number that rates how well they block UV rays. Higher numbers indicate more protection. You should use a broad spectrum sunscreen with SPF of 15 or higher.
Wearing sunscreen is good, but don’t forget to reapply! Most sunscreens need to be reapplied after 2 hours, and possibly more frequently if you’re sweating or swimming. Towel-drying will remove the sunscreen from the surface of your skin, and most sunscreens are not water-proof only water resistant, meaning they will wash off after a while.
When was the last time you checked your sunscreen’s expiration date? An expired sunscreen will not provide as much protection. Sunscreens typically have a shelf life of 2-3 years, but if it’s been exposed to high temperatures (say, in your beach bag or hiking backpack) the shelf life shortens.
Accessories
Sunscreen works best when combined with other sun protection. A good hat and adequate clothing will help protect you from UV rays. Choose a hat that has a wide brim all the way around to protect your face, ears, neck and chest, and be mindful of it’s construction materials. A hat made out of canvas, for example, will do a good job of blocking light rays, but a straw will likely have small holes that allows UV rays to pass through. Covering up with light-weight, but tightly-woven clothing is also a good way to add sun protection. There are many more options these days for rashguards and clothing with UV protection built in!
Hydration
Hydration is always important, but especially so in hot and humid weather, as we tend to lose a lot of our body fluids through sweat. Carry your water bottle with you, eat plenty of water-rich foods like fruits and vegetables, and be watchful for signs of dehydration like fatigue, headaches or dizziness, and muscle cramps. Keep a particular eye on young children who may not recognize that they haven’t had enough to drink.
Whether you’re out in the garden, hitting the trails, or spending weekends on the boat, we hope you’re having a fun and safe summer!