Sun and Heat Exposure Safety Tips

Summer’s coming soon and that means outdoor fun. Well, as outdoors as you can get in this pandemic restriction mode anyway. But whether it’s a walk around the neighborhood or playing in a backyard pool, you still need to pay attention to sun and heat exposure. Getting some sun can be healthy, though if you’re not careful, it can also hurt you. Here are some sun and heat exposure safety tips to make sure that doesn’t happen.

What’s Harmful About the Sun?

We need sunlight to live. It’s necessary for vitamin D production and promotes the production of serotonin, a neurotransmitter that makes us feel happy. The World Health Organization (WHO) recommends that people get 5-15 minutes of casual sunlight exposure three times a week for this reason.

But more than that and sunlight exposure starts to get harmful. This is mainly because of ultraviolet light (UV). The two parts of the UV spectrum that concern us are UVA (wavelength of 400-315 nm) and UVB (wavelength of 315-280 nm). Although the atmosphere absorbs most of the UV coming from the sun, enough of it gets through to cause problems. UV from the sun is strongest during the middle of the day (from about 10 AM – 4 PM), so take that into account when planning your day’s activities.

It’s important to note that you can still get a lot of UV exposure even on cloudy or cold days. A sunburn in those conditions sounds weird, but it can happen. In addition, snow, water, and sand reflect UV light, so even if you’re in shade, you still need protection if you’re near them. Also, the UV from tanning beds causes damage just like the UV from the sun. So don’t use them thinking that they’re a safer alternative because they’re not.

Skin Damage

We’re all familiar with UV damage in the form of sunburns, which is mostly from UV with wavelengths near the boundary of UVA and UVB. But it also has other effects. UVA produces free radicals (highly reactive molecules) in the skin, which can damage DNA and contribute to skin cancer. UVB, the more powerful of the two, can directly damage DNA. In addition, all types of UV can damage the collagen fibers in the skin, making it look older. Other kinds of damage, such as skin becoming rough or discolored, can also occur from UV exposure.

Eye Damage

UV can also cause damage to the eyes. No, I’m not talking about looking directly at the sun. That’s obvious, incredibly stupid, and will absolutely damage your vision. The eyes are most sensitive to the lower part of the UVC spectrum (wavelength of 265-275 nm). It’s a good thing the atmosphere blocks it out almost completely. But UVB can also cause damage to a lesser extent in the form of photokeratitis (essentially a sunburn on the cornea, sclera, and the insides of the eyelids), cataracts (clouding of the lens), and other eye problems over time.

Heat Effects

Heat from the sun doesn’t have anything to do with UV exposure, but it can still cause possibly life-threatening problems. Hyperthermia, in the form of heat stroke, from heat waves kills thousands of people around the world each year.

Sun and Heat Exposure Safety Tips

Follow these guidelines to ensure you have safe outdoor fun.

Wear Protective Clothing and Sunglasses

Sunglasses and wide-brim hats aren’t just classic summer fashion. It turns out they’re actually smart choices in protecting yourself against the sun’s heat and UV rays.

Sunglasses in the US generally protect against both UVA and UVB, regardless of how much they cost. Just to be sure, opt for ones that say total UV protection or something along those lines. You should also choose “wrap-around” glasses, since UV light can enter your eyes through the side.

Wide-brim hats and other light, protective clothing (like long-sleeve shirts and long pants) offer protection by blocking otherwise exposed skin from UV and heat. In both cases, a tightly-woven, light, and loose-fitting material works best. Wide-brim hats protect the head, face, ears, and neck, which is useful for preventing the effects of heat stroke.

Don’t Neglect Your Sunscreen

For the areas of skin that your clothing isn’t covering, you should put sunscreen on them for protection, especially if you’re going to be outside for an extended period of time. You’ve probably noticed that sunscreens have an SPF rating, but what does it mean? SPF, or sun protection factor, is a measure of how much protection it gives against UV. The amount of UV it lets through is 1/(the SPF number). So, for example, a sunscreen with SPF 15 lets through 1/15 of the incoming UV light.

Your sunscreen should be at least SPF 15, with SPF 30 or more being recommended. Anything above SPF 50 offers minimal extra protection. In addition, you should choose a “broad-spectrum” sunscreen. Those provide protection against both UVA and UVB.

It’s important to note that no sunscreen can block 100% of UV. Also, sunscreens with higher SPF don’t stay effective on the skin any longer than those with a lower SPF. You’ll need to reapply it every two hours in order for it to remain effective, more often if you’re swimming or sweating (even with those that say “water-” or “sweat-resistant”).

Remember to Stay Hydrated

Staying hydrated is very important, especially in the heat of the summer sun. On hot days, you can lose a lot of water and electrolytes from sweating very quickly. That could lead to fatigue, dizziness, confusion, and in severe cases, seizures. You shouldn’t overcompensate by drinking too much water either. The loss of electrolytes through sweating combined with the intake of too much water can push the electrolyte levels in your blood to dangerous, life-threatening levels. The loss of water and electrolytes leads to heat exhaustion.

Symptoms of heat exhaustion can include nausea, headache, vomiting, high body temperature, and excessive sweating in addition to the symptoms of dehydration. Bring anyone who appears to be have heat exhaustion to a place with shade and cool him or her down by taking off any unnecessary layers of clothing and/or using cool, wet towels. The person should then rest and drink electrolyte-containing beverages (ex. sports drinks), if possible. If vomiting is a concern, turn the person’s head to the side to prevent choking.

Be Wary of Heat Stroke

Of all things in this article, heat stroke is the most life-threatening in the short term. Whether it’s the heat from being left in a car in the sun or from a heat wave, it’s always important to watch out for situations where heat stroke can happen. It usually follows heat exhaustion (without treatment), so know the signs and act before it gets to this stage.

Heat stroke is characterized by a body temperature of 40 °C (104 °F) or higher and a lack of sweating. Other signs are an altered state of mind (ex. confusion/delirium, irritability), nausea/vomiting, slurred speech, flushed skin, rapid breathing/heartbeat, and a throbbing headache. Severe cases can lead to seizures, coma, organ damage, and even death.

Heat stroke is a medical emergency that requires immediate attention. Call 911 for help and treat anyone who has heat stroke in much the same way as you would someone with heat exhaustion while you wait for help to arrive.