Beat the heat and stay safe in the sun
Sharlee Whiddon
As temperatures rise and people make plans to spend more time outdoors, it is important to remember that while sunshine can be enjoyable, it can also pose serious health risks. Too much exposure to the sun’s ultraviolet (UV) rays can cause sunburn, skin damage, eye injuries and long-term health problems. Fortunately, a few simple habits can help you and your family stay safe while enjoying time outside.
The sun’s rays are strongest between 10 a.m. and 4 p.m., making midday the most dangerous time for prolonged outdoor activity. Even on cloudy days, up to 80% of UV rays can reach the Earth’s surface, so protection is important regardless of the weather.
Clothing is your first line of defense. Long sleeves and tightly woven fabrics help block harmful rays from reaching the skin. Many garments also have an Ultraviolet Protection Factor (UPF) rating that indicates how effectively the fabric blocks UV radiation. Check the garment’s tag for its UPF rating. For example, clothing with a UPF rating of 30 allows only a small percentage of UV rays to pass through, while UPF 50 provides even greater protection. Keep in mind that wet, stretched or worn clothing offers less protection over time.
Sunscreen is another essential part of sun safety, but it must be used correctly. Apply sunscreen at least 20 minutes before going outdoors. Choose a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30 to protect against both UVA and UVB rays. Be sure to cover all exposed skin, including often-forgotten areas such as the ears, neck, eyelids and tops of the feet. Reapply as directed, especially after swimming or sweating.
A wide-brimmed hat is a simple and effective way to protect your face, ears and neck from direct sunlight. Baseball caps provide some protection but leave areas exposed, so they should be paired with sunscreen.
Taking breaks in the shade is especially important during peak sun hours. Trees, umbrellas and tents can provide relief from direct sunlight while helping your body stay cool. A good rule of thumb is that if your shadow is shorter than you are, it is time to find shade.
Your eyes are just as vulnerable to UV damage as your skin. Wear sunglasses labeled 100% UV protection or UV400 to help block harmful rays. Wraparound styles provide the best protection because they reduce sunlight entering from the sides.
Some commonly used medications can increase your skin’s sensitivity to sunlight, a condition known as photosensitivity. These include certain antibiotics, antihistamines, anti-inflammatory medications and cholesterol-lowering drugs. If you take prescription or over-the-counter medications, ask your health care provider or pharmacist whether they may increase your risk of sun sensitivity.
Sunlight helps the body produce vitamin D, which is important for bone health. However, you do not need excessive sun exposure to maintain healthy vitamin D levels. The vitamin can also be obtained through foods such as fatty fish, eggs, mushrooms and fortified products.
Spending time outdoors is one of the best parts of summer, but protecting yourself from the sun should always be part of the plan. By wearing protective clothing, applying sunscreen, seeking shade and staying aware of your body’s needs, you can significantly reduce your risk of sun-related illness and injury while safely enjoying the season.
Sharlee Whiddon is a family and consumer sciences agent for UF/IFAS Extension Gadsden County.
