Sitting on the beach, taking in the sun and sea air are just a few of the many wonderful activities that we can enjoy in the summer. Here are tips on how to maximize your fun, while staying healthy in the sun and hot weather.
Slip! Slop! Slap!
Slip on a shirt, slop on some sunscreen and slap on a hat before spending time in the sun, the American Cancer Society urges. Wear sunglasses that provide 100 percent UV ray protection too.
Take these actions, no matter what the tone of your skin, to protect your skin, even if you don’t plan on spending time in the sun for very long. Too much sun exposure to poorly protected skin is the main cause of skin cancer, including the most serious form of skin cancer, melanoma.
Exposure to too much sun can occur even when it's not sunny, because 80 percent of damaging ultraviolet rays from the sun can penetrate through light clouds, mist and even fog.
People of all skin tones can get skin cancer. Fair-haired people have a higher risk for sunburns and cancer, but African Americans can develop skin cancer, too, particularly on the palms, feet and under their nails. The American Academy of Dermatology reports that more than 90 percent of all skin cancers occur on sun-exposed skin. The face, neck, ears, forearms and hands are the most common places.
The American Cancer Society suggests that you:
• Use sunscreen that is rated SPF15 or higher on all skin exposed to the sun.
• Use at least one ounce (about a shot glass) of sunscreen to cover your body effectively.
• Reapply every two hours and after swimming, sweating or toweling off.
• Use sunscreen even on hazy or partly cloudy days.
• Put it on 15-20 minutes before going out in the sun.
Slurp!
As much as we enjoy sun and warm weather, heat-related illnesses can occur. Young children, older adults, pregnant women and endurance athletes are especially at risk. The fourth step: Make sure everyone drinks cool beverages throughout the day to replenish fluids the body lost from perspiration.
Vigorous activity and hot, humid weather increase the amount of fluid your body loses. The amount of fluids needed varies widely, based on age, weight, climate, level of activity and health status. The simple rule of thumb is to drink when you feel thirsty. If you're planning to participate in strenuous activity, begin hydrating a day or so before the activities begin.
The University of Pennsylvania Health System recommends taking these four steps to prevent heat illness:
1. Reduce strenuous activity during the hottest times of the day. Early mornings and evenings are the best times to exercise during the summer.
2. Always carry a water bottle and drink plenty of fluids regularly. Avoid alcoholic beverages, as they can further dehydrate you.
3. Wear light-colored, loose-fitting clothing if you’re participating in outdoor activities.
4. Take cool-down breaks often. Try splashing cold water on your face or neck, or relaxing in the shade for a few minutes.
Dehydration occurs when you take in less fluid than your body is losing. Mild dehydration can cause weakness, dizziness and fatigue. Severe dehydration is a life-threatening emergency; call 911.
Slip! Slop! Slap! Slurp! That's all it takes to stay healthy and enjoy your summer.
For further information on protecting yourself from heat stress disorders, contact Environmental Health and Radiation Safety at 215-204-2520. If you have other health and safety questions, suggestions or concerns, e-mail the Health & Safety Committee at healthandsafety@temple.edu.
To find out more:
Information on sunscreen and sun safety: http://pediatrics.about.com/od/sunscreen/a/06_sunblock.htm
UV calculator to determine your safe sun protection time using sunscreen: www.sundicator.net/
Hydration calculator to find out your recommended daily fluid intake: www.bottledwater.org/public/hydratio_main.htm
Resources used for this article:
American Cancer Society: www.cancer.org
The Mayo Clinic: www.mayoclinic.com/health/dehydration/DS00561/DSECTION=9
University of Pennsylvania Health System: http://pennhealth.com/feature/jul06/health_tip.html and http://pennhealth.com/feature/aug06/pregnancy.html
Snopes.com—Medical Myths—Eight Glasses: www.snopes.com/medical/myths/8glasses.asp
American Academy of Dermatology: www.aad.org