With summer just around the corner, it’s time to embrace the warmth and soak in some much-needed vitamin D. However, while basking in the sunlight offers numerous benefits, it’s essential to remain vigilant about potential skin and health issues associated with UV exposure.
Here are four key strategies to help you stay safe and cool this summer.
1. Wear Protective Gear
Many people perceive sunburn as the primary danger of sun exposure, but the greater risk arises from prolonged exposure to ultraviolet (UV) rays, which can lead to serious health concerns, including skin cancer.
Notably, UV rays are present even on cloudy days but are more intense during the summer months. Statistics predict around 104,960 new skin cancer cases and 8,430 deaths by 2025. Therefore, understanding and mitigating UV exposure is crucial.
Consider investing in clothing designed specifically to shield against UV radiation, which is rated based on its Ultraviolet Protection Factor (UPF). Although wearing UPF-protective clothing isn’t mandatory, it can significantly enhance your safety. A long-sleeved shirt and long pants can also provide a strong defense.
Don a wide-brimmed hat for added UV protection while enjoying the sunshine. Additionally, the color of your clothing can influence its protective capabilities, with darker shades generally offering better defense against UV rays.
Your eyes also need protection. UV rays come in two forms, UVA, which contributes to skin aging, and UVB, which causes sunburn. Invest in sunglasses that combat both UVA and UVB rays for optimal eye protection.
2. Apply Sunscreen
Like sunglasses, sunscreen is vital in blocking both UVA and UVB rays. The U.S. Food and Drug Administration recommends choosing a sunscreen with a sun protection factor (SPF) of at least 15. Don’t forget to reapply every two hours, especially if you’re swimming or sweating, as individual skin types may require adjustments.
3. Seek Shade During Peak Hours
The sun is strongest between 10 a.m. and 2 p.m. Limiting your sun exposure during these hours can significantly reduce your risk of UV damage. Look for shaded areas, carry an umbrella or beach tent, or take refuge under trees to stay cool and protected.
Swimming is a fantastic way to cool off, but keep in mind that water doesn’t shield you from UV rays. While it may feel refreshing, you’re still at risk of sun exposure.
Try to engage in outdoor activities during the cooler early morning hours. Enjoy a jog, then have breakfast inside to avoid the heat of the afternoon, which is often more intense.
Adjusting your plans can decrease your exposure risk. If that’s not feasible, ensure you’re equipped with protective gear, sunglasses, and sunscreen.
4. Stay Hydrated
Drinking plenty of water on hot days is vital to maintain your body’s core temperature and ensure your organs work efficiently.
Your hydration needs will vary based on your weight, age, activity level, and climate. Regardless, be proactive about drinking fluids when outdoors to avoid dehydration or heat-related illnesses.
While plain water is essential, some find it less appealing. Infuse your still or sparkling water with fresh fruits for a refreshing twist.
Stay Safe Under the Sun
Summer is a time for fun, enjoying the sunlight, soaking in vitamin D, and making memories with loved ones. However, it’s crucial to do so responsibly to minimize health risks. Whether you’re lounging or taking part in outdoor activities, keep these four tips in mind to protect yourself from the summer sun.
Author Bio
Oscar Collins serves as the editor-in-chief at Modded, where he focuses on health and fitness topics. Follow him on Twitter @TModded for the latest updates on his work, and subscribe to Modded Minute for more insights!
