It is summertime and SPF is your BFF.  

While soaking up the sun, it’s crucial to stay protected from its damaging rays.

A few good habits can keep outdoor adventures safe and enjoyable this summer, said Heather Welty, a WellSpan Urgent Care nurse practitioner. “Most importantly, consider when you go outside. The sun’s rays are at their peak intensity between 10 a.m. and 4 p.m.”

Sunscreen

Don’t skip sunscreen even on cloudy days. For full protection, think a nickel-sized dab for your face and two spoonfuls for the rest of your body.

“For best protection, use a sunscreen that blocks UVA and UVB rays – different types of ultraviolet radiation from the sun,” said Welty. “Also, it is important to use sunscreen that has a high sun protection factor (SPF). A rating of 30 is great, 50 is better.”

Catch rays, not burns

• Reapply sunscreen if you are outside for more than two hours and after swimming, sweating or drying off.
• If you are going swimming or sweat a lot, use water-resistant sunscreen.
• Check the expiration date on the sunscreen. The ingredients may not fully protect you after the expiration date.
• If your skin is sensitive, use a sunscreen that is free of chemicals, para-aminobenzoic acid (PABA), preservatives, perfumes and alcohol.
• Use lip balm or cream that has an SPF of 30 or higher to protect your lips from getting sunburned.

Always accessorize!

Clothing

• When possible, wear long-sleeved shirts, long pants or skirts, which can provide protection from the sun’s powerful ultraviolet (UV) rays.
• Darker colors may offer more protection than lighter colors and UV rays are less likely to reach your skin. Some clothing, or sunscreen clothing, is certified as offering UV protection.

Hats

• For the most sun protection, wear a hat with a brim all the way around that shades your face, ears and the back of your neck.
• A tightly woven fabric, like canvas, works best. Avoid straw hats with holes that let in sunlight.
• If you wear a baseball cap, protect your ears and the back of your neck with clothing that covers those areas, use sunscreen or stay in the shade.

Sunglasses

• When selecting your summer shades, look for sunglasses that block both UVA and UVB rays. Sunglasses also help protect the tender skin around your eyes from sun exposure.
• Wraparound sunglasses work best because they block UV rays from sneaking in from the side.

Sip, sip, sip!

High temperatures can lead to heat-related illnesses. Drink plenty of water to keep cool.

“The best defense against dehydration in hot weather is drinking enough water,” said Welty. “Adults are encouraged to drink about six to eight 8-ounce cups of water daily, and on hot days, it’s best to drink fluids every 15 to 20 minutes.”

According to the U.S. Centers for Disease Control and Prevention, dehydration can cause unclear thinking, mood swings, overheating, constipation and kidney stones. 

“It is also important to be aware of your medications,” added Welty. “Using some antibiotics, allergy treatments, beta-blockers, seizure drugs, diuretics, laxatives, diet pills or ADD medications could increase your susceptibility to heat-related health problems.”

A few things to consider when you take a swig:

• Low or no-calorie beverages like plain coffee, tea and seltzers are good choices that can be included in a healthy diet.
•  Fitness waters can replace electrolytes that your body loses when you sweat.
• Refrain from sugary sodas, juices and sports drinks.
• If you choose to drink alcohol, do so in moderation or alternate it with an equal amount of water. 

Too much basking in the sun?  Seek treatment at a WellSpan Urgent Care location near you: https://www.wellspan.org/conditions-and-treatments/urgent-care