The temperatures here in Kentucky are starting to really cook! Summer must be right around the corner. Unfortunately, in this state we lose the Spring and Fall seasons and we're either in extreme cold or heat. Many of my fellow Kentuckians forget the all important rules to surviving the summer and staying sun-safe during these sudden transitions.
Just in case, the Emergency Medical Fatinicians have come to the rescue with 8 Tips for Staying Sun-Safe this summer:
1. Get at Least 20 Minutes of Sunlight Daily
Our bodies need sunlight. The sunlight hits our skin and causes the natural manufacture of Vitamin D which helps to strengthen bones, skin, prevent inflammation, and boost immunity. For more information on Vitamin D, click
here. Twenty minutes of sunlight daily in the optimum time to kick-start our bodies into creating Vitamin D without burning our skin. An added bonus, besides the gradual tan we will build from being outside, is the extra protection to UV rays that those daily 20 minutes gives us.
2. Wear Sunscreen/Sunblock
It's pretty much a no-brainer by now, but some people still manage to forget. The purpose of sunscreen is to block out the harmful UV rays that burn the skin and cause melanomas (cancer). The level of SPF (Sun Protection Factor) you need depends on your skin and how long you plan to stay outside. The University of California, San Francisco has a great page on sunscreen and determining what SPF you need
here.
3. Stay Hydrated
Bring a bottle of water outside with you. You don't have to gulp the whole bottle down within the first few minutes of being outside, but it is important to remember to at least take small sips for the duration of the time outside. If your body gets dehydrated, your skin will burn quicker which can also lead to sun poisoning. Dehydration can also lead to an altered mental status (confusion), which can be dangerous if outside by yourself. You want to be able to remember to get back to the safety of cooler climates and shaded areas. The key here is to prevent dehydration, not to cure it.
4. Wear Appropriate Clothing
The activity you are performing outside is going to determine what clothing you should wear. Mesh and light cotton clothing are going to have less sun blocking ability than a denim will, but they will breathe better. The same is going to go for the color of the clothing your wear. A black shirt will attract heat quicker than a white shirt would, but your skin would be better protected in the black. I am a very "middle-of-the-road" kind of guy. When I go outside to exercise or play in the hotter months, I like to wear lighter colored t-shirts and athletic shorts usually made of mesh polyester or nylon. Don't forget hats and sunglasses as well! They can go a long way.
5. Take Breaks and Find Shade
Nobody said you had to stay out in the sunlight for six straight hours! Remember to find shade and rest periodically. This will help you keep your energy up and keep your body temperature down. If you can't get inside to an air-conditioned location, try to find a place with shade like under a tree or in a gazebo. You may not be able to escape the humidity (if you live in a humid place... like Kentucky), but the heat will be lesser in the shade.
6. Stay Away from Sunlight Prime-Time
The sun shines the brightest when it is directly overhead. This usually falls between the hours of 10 a.m. to 3 p.m. during the day. Do your best to find shelter or shade during these hottest hours or at least plan to take plenty of breaks to prevent overexposure.
7. Be Prepared for the Sunlight "After-Party"
When you do finally get out of the sunlight for the day, don't assume that it's all over. As many of you know, a sunburn might not always set in right away. A lot of people get the pleasure of the "6 p.m. Sunburn" (a sunburn that doesn't show up until sunset hours). There are a few great ways to prevent these sunburns or at least their severity. Taking cool showers or baths, wearing cool dry clothing, and applying lotions, creams, or gels containing aloe vera to the skin after getting out of the sun can all help.
8. Be Mindful of Others
Some of our fellow humans just do not take the power of the sun into consideration. Make sure that when you are out with other people in the sun that they are also wearing sunblock. Gentle suggestions or offers to help them put on sunblock are always helpful. Don't forget to be mindful of children either. A child's skin is usually a great deal fairer than our own and will burn much quicker than ours. Make sure the kids are wearing higher SPF sunscreens and appropriate clothing. Also be sure to remind them to drink plenty of water while they are outside playing as they can sometimes be forgetful.
Hopefully, with all these things in mind, you will be able to survive and enjoy your summer with minimal pain. Here's to you and enjoying the great outdoors!
