Beat the Heat with Sun Safety

 

BEAT THE HEAT WITH SUN SAFETY

Written by Jennifer Korneski (Somerset County 4-H & Healthy Living Coordinator)

While we are enjoying fun in the sun this summer, it is important to be aware of the risks from the heat and take precautions to protect ourselves and our family.

When temperatures rise, our body sweats which releases water through the pores in our skin. When the sweat evaporates, it cools us down. However, losing as little as 1-2% water can compromise our body’s performance and cellular functions including the ability to cool down.

Dehydration can happen fast if this lost water is not replaced. Mild dehydration symptoms can include fatigue, headache, dizziness, and lack of urination. Severe dehydration can contribute to heat stroke.

On average, it is recommended that most people drink half their body weight in water or about eight 8-ounce glasses of water a day. Consult your physician as recommended amounts may vary with age, gender, medications, and health conditions.

Avoid sugary drinks, caffeine, or alcohol which can work against hydration as they tend to pull water away from cells interfering with normal cellular processes. Beverages like sodas, sweetened teas, and energy drinks are loaded with sugar, which brings in excess calories without added nutrients. For example, drinks like Snapple and Gatorade have about 9 teaspoons of added sugar per serving. The daily recommended amount of added sugar limit for children and women according to the AHA is six teaspoons a day!

Foods with high water content such as cucumbers, celery, watermelon, peppers, spinach, and grapefruit are good options to include in your daily diet. Unsweetened coconut water is also a great option as it contains electrolytes. Electrolytes are minerals that help keep body fluids in balance and include potassium, sodium, chloride, calcium, and magnesium. You can get recommended amounts from foods high in these minerals like bananas, dried apricots, avocados, and low-fat dairy.

Tips to drink more water throughout your day:

·         Flavor water with fruit like lemons, limes, oranges, or strawberries

·         Carry a stainless-steel thermos filled with water

·         Track how much you drink daily

·         Send reminder alerts to your phone

The ultraviolet rays of the sun can damage our skin in as little as 15 minutes. According to the National Cancer Institute, sunburn is caused by overexposure to ultraviolet radiation. Sunburn symptoms include redness, warmth, tenderness, or edema, and may cause pain or blistering. Annually, over 33,000 sunburns are reported that require emergency room visits and may occur among people of all racial and ethnic groups. Chronic, unprotected exposure to the sun, can increase risk of skin cancer. One out of five Americans will be diagnosed with skin cancer in their lifetime.

Protection from UV rays is important all year, not just during the summer. UV rays can reach us on cloudy days and reflect off surfaces like water, cement, and sand, so we need to be mindful of using sunscreen anytime outdoors.

Sunscreens are assigned a sun protection factor (SPF), which is a number that indicates how well they block UV rays. Higher numbers indicate more protection. When used as directed, which on average is about one ounce of sunscreen every 2 hours, sunscreen with SPF 30 will block 97% of UVB rays.

Don’t forget to check the expiration date of your sunscreen. If it doesn’t have an expiration date, the standard shelf life is three years. Do not store sunscreen in your car over summer the months, as the extreme heat will lessen the effectiveness.

Here are a few sun safe tips in addition to using sunscreen that you can practice to protect your family:

  • Avoid prime time between 10am-4pm when sun is the strongest.

  • Use the shade of an umbrella or tree to reduce sun exposure.

  • Wear long sleeves or tightly woven clothes like a rash guard when at the beach, for added coverage.

  • Wear a hat that has a brim all the way around that shades your face, ears, and the back of your neck. A tightly woven fabric, such as canvas, works best to protect your skin from UV rays.

  • Wear sunglasses to protect your eyes from UV rays and reduce the risk of cataracts. They also protect the tender skin around your eyes from sun exposure.

  • Don’t forget to apply sunscreen or lip balm with SPF to your lips.

  • Perform regular skin self-exams to detect skin cancer early. If you notice new or suspicious spots on your skin that change color or shape, itch or bleed, contact your dermatologist.

When our family is on the baseball fields and at the beach this summer, we will be stocked with water, fruit, sunscreen and hats. Cheers to staying hydrated as you enjoy fun in the sun this summer too!

SOURCES

 
Somerset County 4-H