As the summer season rolls around, many of us are eager to soak in the warm rays of the sun.

While it’s important to have fun and enjoy the great outdoors, it’s equally important to prioritize our health and protect ourselves from the harmful effects of the sun. Sunburns, heatstroke, and skin cancer are just a few of the risks associated with excessive sun exposure. Here are some essential tips to have fun in the sun while keeping your health in mind.

Apply and Reapply Sunscreen

The first line of defense against the sun’s harmful ultraviolet (UV) rays is sunscreen.

Apply a generous amount of broad-spectrum sunscreen with a high SPF (sun protection factor) to all exposed areas of your body at least 15 minutes before venturing outdoors. Don’t forget to cover often neglected areas such as the back of your neck, ears, and feet. Reapply sunscreen every two hours or more frequently if you’re swimming, sweating excessively, or toweling off.

Opt for Protective Clothing

While sunscreen is crucial, it should not be your sole means of protection.

Wearing sun-protective clothing, such as lightweight long-sleeved shirts, wide-brimmed hats, and sunglasses with UV protection, can greatly reduce your risk of sunburn and other sun-related health issues. Choose fabrics with a tight weave that offer better UV protection, and consider investing in clothing specifically designed with built-in UV protection.

Seek Shade During Peak Hours

The sun’s rays are strongest between 10 a.m. and 4 p.m. During these peak hours, it’s advisable to seek shade as much as possible.

Whether it’s under a beach umbrella, a tree, or a covered patio, taking regular breaks from direct sunlight can significantly reduce your risk of sunburn and heat-related illnesses. Plan outdoor activities, such as picnics or hikes, in the early morning or late afternoon when the sun’s rays are less intense.

Stay Hydrated

Adequate hydration is crucial when spending time under the sun. The combination of heat and physical activity can lead to dehydration, which can cause dizziness, fatigue, and even heatstroke.

Make sure to drink plenty of water before, during, and after outdoor activities. Avoid excessive alcohol consumption and sugary beverages as they can contribute to dehydration. If you’re engaging in strenuous activities, consider sports drinks that replenish electrolytes.

Take Breaks in Air-Conditioned Environments

Whether you’re enjoying a day at the beach, playing sports, or gardening, taking regular breaks in cool, air-conditioned environments can help regulate your body temperature and prevent heat-related illnesses.

Spending too much time in the sun without breaks can lead to heat exhaustion or even heatstroke, which can be life-threatening. Listen to your body and rest in shaded or air-conditioned areas when you start feeling excessively hot, lightheaded, or fatigued.

Protect Your Eyes

The sun’s UV radiation can cause short-term and long-term damage to your eyes. When spending time outdoors, protect your eyes by wearing sunglasses that block 100% of both UVA and UVB rays. Look for sunglasses labeled with adequate UV protection.

Don’t forget to protect the delicate skin around your eyes by wearing wide-brimmed hats or caps that provide shade. If you wear prescription glasses, consider lenses with built-in UV protection or speak to your optician about adding a UV-blocking coating.

Be Mindful of Medications

Some medications can increase your skin’s sensitivity to the sun or cause adverse reactions when exposed to UV radiation.

Certain antibiotics, anti-inflammatory drugs, and even some over-the-counter pain relievers can heighten your risk of sunburn. Consult your healthcare provider or pharmacist about the potential side effects of your medications and take necessary precautions, such as wearing protective clothing and seeking shade, if needed.

Monitor UV Index

The UV Index is a measurement of the intensity of the sun’s UV radiation. It is an important tool for sun safety as it provides information on the level of sunburn risk on a scale from 1 to 11+.

Check the UV Index, which is often included in weather forecasts or available through smartphone apps, before heading outside. Adjust your sun protection measures accordingly. Higher UV Index values indicate a greater need for sun protection, especially during peak hours.

Protect Children and Pets

Remember that children and pets are more vulnerable to the harmful effects of the sun. Their skin is more delicate and can burn easily. Ensure that children wear protective clothing, including hats and sunglasses, and apply sunscreen regularly.

Keep them hydrated and provide shaded areas for playtime. Additionally, be cautious about walking dogs on hot pavement as their paws can be severely burned. Opt for early morning or late evening walks to avoid the hottest hours of the day.

It’s crucial to be aware of the signs and symptoms of heat-related illnesses. Heat exhaustion can manifest as heavy sweating, dizziness, nausea, headache, and rapid pulse.

If you or someone around you experiences these symptoms, it’s important to move to a cooler place, rehydrate, and rest. Heatstroke is a life-threatening condition characterized by a high body temperature, confusion, loss of consciousness, and seizures. In such cases, immediate medical attention is necessary.

Heat-related illnesses can be prevented by practicing sun safety and being mindful of your body’s signals.