by Kristin Schaaf

Created on: September 10, 2010

When the days begin to get longer, you find yourself spending more time outdoors to enjoy the beautiful days of summer. Whether swimming, biking or enjoying your favorite outdoor activity, you spend hours taking in the sun, its intense rays and heat soaking into your skin. In Iowa, by the end of July, we’ve usually experienced several days with high humidity and a heat index well over 100 degrees Fahrenheit. If you’re not careful, this can add up to excessive sun damage to your body, both internally and externally.

Knowing how to take caution in the summer sun and heat can help prevent lasting, damaging effects on your body. Limiting overexposure to the sun isn’t just for our fair-skinned friends, you can be susceptible and must take every precaution to avoid too much time in the sun and heat.

1.  Stay hydrated. One of the main reasons people suffer from overexposure to the sun’s heat (heat exhaustion) is due to lack of hydration. If you are working out or planning to spend several hours outdoors doing an activity, take a bottle of water with you. The more you sweat, the more water you will need to drink to compensate. Avoid beverages that will dehydrate you, like sodas and alcohol.

2.  Plan ahead. If possible, plan your activities outside of the hottest hours of the day – 10 am to 2 pm. This is when the sun has its highest UV index, or when it is the strongest and can have the most damaging impact. It will slow you down, and it will burn your skin much more quickly. Also, try to work in the shade and take frequent breaks.

3.  Protect your skin. Chances are, your skin doesn’t see the light of day most of the year. Whether it’s the middle of summer or you’re headed on a vacation, it’s important to not cook yourself during your first contact with the sun. Apply sunscreen with SPF 30 or above at least 30 minutes before heading outdoors. Reapply every hour, or after every swim. Even the sweat-proof brands need reapplied.

Even during the cooler months, apply a facial moisturizer with SPF 15 or higher to keep your skin protected from the sun’s harmful rays. As much as you think “tan is in” – wrinkles at the age of 30 and skin cancer are not. The more you consistently burn yourself, visit tanning beds, or spend endless summer days lying out in the sun, the more susceptible you will be to the damaging effects of the sun. You’ll be thankful for your health and youthful glow. If you must have that sun-kissed look, try a self-tanner or spray tan.

Take time to enjoy the summer days and warm weather, just make sure to use caution to protect your body from the lasting effects of sun damage.   

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