Viva Vitality: Enjoying time in the sun safely

By Andrea Klassen

With summer fast approaching and the spring weather starting to warm up, we need to remember to enjoy being out in the sun and heat safely. Although enjoying the sun can be relaxing and enjoyable, it can also be dangerous to your health if you are not prepared.

Here are a few tips to remember when being outside this spring and summer to help you avoid heat stress.

Wear sunscreen. Apply a sunscreen that has a sun protection factor (SPF) rating of at least 30. The higher the SPF number, the greater protection it provides. Apply it at least 20 minutes before going outside and reapply frequently. Be sure to select a sunscreen that screens out both ultraviolet A (UVA) and ultraviolet B (UVB) rays. In as little as 20 minutes, unprotected skin can start turning red. Even on cloudy, cool or windy spring days it’s important to wear enough sunscreen to prevent burns. A suntan will only protect you from UV ray protection at a rate of SPF four and provides limited protection if you plan on spending an extended amount of time in the sun. It’s very important to apply sunscreen even if you have a suntan.

Stay hydrated. Drink lots of water and other non-alcoholic, non-caffeinated beverages to stay hydrated. When your body loses more bodily fluids through sweating or urinating than what is being consumed, you can become quite dehydrated. If you’re doing physical activities in the warmer weather, be sure to consume enough water. Small amounts of water loss can cause dehydration; even a two per cent loss of fluids in a child’s body weight can cause dehydration.

Wear wide-brimmed hats and sunglasses. Be sure to choose sunglasses that have a UVA/UVB Canadian Standards Association (CSA) certified seal. This will provide the proper protection for your eyes. If possible, wear wide-brimmed hats to protect your head and neck from sun exposure.

Wear proper clothing. If you know you will be spending a lot of time in the sun, make sure you shield your body. Wear loose-fitting and light fabric clothes that allow for airflow. This will help your sweat to cool your body and will protect your skin from the sun’s harmful UV rays.

Seek shade. The UV rays are most powerful between 11 a.m. and 4 p.m. so make sure you’re able to seek shade under trees or umbrellas.  If the UV index is above six, avoid the sun between these times.

Remember to follow these tips and take proper safety precautions for yourself and your loved ones – and enjoy the sun safely!

Andrea Klassen is a Health Promotion Facilitator with Alberta Health Services Population Health Promotion Program.