Beat the summer heat -- protect yourself against UV rays

  • Published
  • By Michael Wolcott
  • 377th Air Base Wing Safety
KIRTLAND AFB, N.M. --  On a sunny day, nothing is more enjoyable than getting outside to have some fun in the sun. The effects of the sun and dehydration carry dangers, ranging from the merely uncomfortable to the downright deadly.

The sun has two types of UV rays that can cause damage to skin and eyes: UVA and UVB. UVA rays make up most sunlight, and can cause wrinkles and skin cancer.

UVB rays are the ones that cause sunburn. The UVB rays are also responsible for cataracts, immune system problems and some forms of skin cancer.

The most common danger of sun exposure is one most people are familiar with -- the red, blistery skin that results from a sunburn. Over time, however, frequent sun exposure can lead to the far more dangerous possibility of skin cancer.

Kids under age 18 increase their chances of having skin cancer by 25 percent each time they burn, so protect them, as well.

Even during periods of cloud cover, the UV rays from the sun can penetrate through clouds and into unprotected skin.

Try to avoid sun exposure between 10 a.m. and 4 p.m.

Sunscreens are designed to be rubbed onto the skin in order to protect against UV rays and come in different levels of Sun Protection Factor.

The U.S. Centers for Disease Control and Prevention recommends choosing a sunscreen with an SPF of 15 or higher.

Put on sunscreen 30 minutes before going into the sun and reapply every two to three hours, or after you've been in water.

You can use many things to help protect yourself from the sun. Wide-brimmed hats are a good idea to keep the sun's rays off your face.

Sunglasses are a necessity for protecting the eyes. UV-protective clothing is also available for outdoor activities.

Despite all the insistence on practicing sun safety outside, just giving up and staying indoors all the time isn't the answer, either.

Humans actually need sunshine occasionally in order to help regulate the circadian rhythms that help people distinguish night and day, and to let the body produce Vitamin D.

The important thing is to limit time in the sun and protect your skin and eyes when you go outside on a sunny day.

Dehydration and heat-related illness has long been a common cause of mortality in outdoor situations. Being thirsty is not a good indicator for how dehydrated one might be. Dehydration decreases work performance and ability to stay alert.

You want urine to be pale yellow -- if it's darker than that, you are potentially dehydrated. If you can't remember the last time you urinated, you are significantly dehydrated.

Drink by your watch in hot environments. Forced drinking in the absence of thirst saves lives in the heat.

Dehydration, heat exhaustion and stroke can be very dangerous. In the outdoors, if you cannot get to a clean water supply, drink the water anyway.

Your survival might depend on it. It's best to re-hydrate yourself, whether it is from creek, stream or lake. When you are found and get to a location where you can be treated, health care professionals can treat your symptoms then.