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Safe Summer Fun: Protecting Yourself from UV Rays

By David Wise

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By Sheldon Riklon, M.D.

The summer months are great for spending time outside. You can find plenty of physical activity opportunities like swimming, biking, or playing sports, and being outside can help to reduce stress. But it’s important to remember to stay safe when you are out in the sun.

The sun emits ultraviolet (UV) rays, which are a form of radiation that can damage skin cells. Even on cloudy or cool days, these rays can reflect off surfaces like water, sand or concrete and increase UV exposure.

Too much exposure to UV rays is one of the main causes of skin cancer, the most common type of cancer in the U.S. However, there are steps you can take to enjoy the sun, while protecting your skin from harmful UV rays.

  1. Use Sunscreen Properly
  • Choose a broad-spectrum sunscreen that protects against UV rays and has an SPF (sun protection factor) of 15 or higher. If you are going to be outdoors for an extended time, use sunscreen with an SPF of 30 or higher.
  • Reapply sunscreen every two hours and always after swimming, sweating or drying off with a towel.
  • Remember, babies under 6 months should not use sunscreen. If you do have to be outside with your infant, keep them in the shade and dressed in protective clothing.
  1. Seek Shade
  • When possible, stay under umbrellas, trees or canopies, especially during the midday hours of 10 a.m. to 4 p.m., when the sun’s rays are the strongest.
  1. Wear Protective Clothing
  • Long-sleeved shirts and long pants made from tightly woven fabric offer the best protection, especially for those who work outside.
  • Also, choose a hat with a wide brim to protect your face, ears and neck because these areas are the most vulnerable to sunburn.
  1. Protect Your Eyes
  • UV rays can damage your eyes and increase your risk of cataracts. Wear sunglasses that block 100% of UV rays to protect your eyes.
  1. Stay Hydrated
  • The sun and heat can quickly lead to dehydration, especially when working outside or doing physical activity, so drink plenty of water before, during and after being outside, even if you don’t feel thirsty. To make things easier, carry a reusable water bottle with you to refill regularly throughout your day.
  • Avoid alcohol or caffeinated drinks, like coffee or energy drinks, because they can dehydrate your body quicker, especially when you are in the sun.

While being outdoors supports both physical and mental well-being, taking a few extra steps to protect your skin, eyes and body can prevent long-term health problems. For more sun safety tips, visit cdc.gov.

Sheldon Riklon, M.D., is a professor in the University of Arkansas for Medical Sciences (UAMS) Department of Family and Preventive Medicine and a co-investigator with the UAMS Institute for Community Health Innovation.