Have Fun in the Sun – Safely!
Robyn Caples
Integrated Disability
Whether you’re walking across campus from Meiling Hall to Bricker Hall, mowing the lawn, or relaxing while on vacation, it’s important to protect yourself from the summer heat and sun. Small periods of time in the sunlight help your body produce vitamin D which is important for good health, however, too much sunlight can be harmful.
The American Cancer Society recommends limiting your exposure to ultraviolet (UV) light—especially between 10 a.m. and 4 p.m., when UV rays are most intense. Experts suggest using a Sun Protection Factor (SPF) of 30 or higher. Applying an SPF 30 correctly is equivalent to one minute of ultraviolet short wave (UVB) rays for each 30 minutes you spend in the sun.
Sunscreen should be reapplied at least every two hours and more often if you’re swimming. Sunscreen products labeled “waterproof” may provide protection for at least 80 minutes even when swimming or sweating. Products labeled “water resistant” may only provide protection for about 40 minutes. Sunscreen products expire within two to three years. Be sure to check the expiration date on the container before use.
And don’t forget your sunglasses. Research shows long hours in the sun without eye protection increases your chances of developing eye disease. Check the label on the sunglasses to be sure they block 99–100 percent of UVA and UVB radiation. Those labeled “cosmetic” only block about 70 percent of UV rays.
So how do you beat the summertime heat? The U.S. Department of Labor, Occupational Safety & Health Administration (OSHA) suggests the following to prevent heat-induced illnesses (heat exhaustion and heat stroke) which can occur when your body is unable to cool itself by sweating.
How to Avoid Heat-Induced Illnesses:
- Drink lots of water (about one cup every 15 minutes)
- Wear lightweight, light-colored, loose-fitting clothing
- Avoid alcohol, caffeinated drinks, and heavy meals
How to Treat a Heat-Induced Illness:
- Move to a cool shaded area
- Loosen or remove heavy clothing
- Drink cool water
- Seek medical attention
Signs of Heat Exhaustion:
- Headache, dizziness, light-headedness, or fainting
- Weakness and moist skin
- Mood changes (confusion or irritability)
- Upset stomach or vomiting
Signs of Heat Stroke:
- Dry, hot skin with no sweating
- Mental confusion or loss of consciousness
- Seizures or convulsions