Your guide to safe summer fun: Tips for healthy outdoor fun

We are halfway through summer, enjoying the outdoors and soaking up the sun. While sunshine offers health benefits, it’s important to protect your skin from harmful UV rays. Lori Dwyer, DNP, CRNP, a Trinity Health Mid-Atlantic family medicine provider in Philadelphia, discusses helpful tips for sun safety and continuing to enjoy time outside with family and friends.

Sun exposure: risks and timing

The sun’s rays are the strongest between 10 a.m. and 4 p.m. During these hours, try to limit direct exposure; be extra cautious by wearing sunscreen and protective clothing. If you're traveling closer to the equator, UV exposure increases, so take extra precautions, even on cloudy days.

There are two types of ultraviolet rays to be aware of: UVB, which is more dangerous and responsible for sunburn and increased cancer risk, and UVA, which is less intense but still harmful. In fact, about 95 percent of UV exposure in the U.S. comes from UVA rays. The younger the age at which someone experiences severe sunburns, the higher the lifetime risk of developing cancer, especially melanoma.

Smart sunscreen use

Choose a broad-spectrum sunscreen with an SPF between 30 and 60. SPF 15 may be suitable for short periods outdoors, but anything over SPF 60 hasn’t shown additional benefits. Sunscreens labeled as water-resistant last up to 40 minutes in water, while very water-resistant ones last up to 80 minutes in water. Regardless of the label, sunscreen should be applied every two hours and after swimming or sweating.

About 95 percent of UV exposure in the U.S. comes from UVA rays. The younger the age at which someone experiences severe sunburns, the higher the lifetime risk of developing cancer, especially melanoma.

Apply sunscreen about 15 to 30 minutes before going outside to allow it to absorb properly. Use about 1 teaspoon each for the head, neck and each arm and leg to ensure full coverage.

Stay hydrated

“Spending time in the sun can lead to dehydration, especially during physical activity,” Lori explains. “Make sure to drink plenty of water throughout the day, even if you don’t feel thirsty, to help your body stay cool and function properly.”

Sunlight: friend and foe

While it’s important to protect your skin, moderate sun exposure can be beneficial. It helps your body produce vitamin D (at least 20 minutes of sunlight a day is recommended), supports the immune system, improves sleep quality and can even boost your mood.

In addition to sunscreen, wear dark, tightly woven clothing, wide-brimmed hats and UV-blocking sunglasses to protect your eyes and for additional skin protection.

Treating sunburn

Most sunburns are mild and heal on their own. For relief, ibuprofen can help reduce pain and inflammation, while aloe vera or other soothing lotions can aid in skin recovery. 

“If you experience symptoms like fever, chills, headache or nausea and vomiting after a sunburn, it’s important to consult your primary care provider,” Lori explains. “These could be signs of a more serious reaction that needs medical attention.”

To learn more and schedule an appointment with Lori Dwyer, DNP, CRNP, or a Trinity Health Mid-Atlantic primary care provider, visit trinityhealthma.org/scheduling.