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By Diane M. Yoakam, R.N., M.S.N., C.E.N., HealthAtoZ contributing writer
How sun smart are you? Find out.
What types of sunscreens work best and how should they be used?
Sunscreens are available in a wide variety. Select a product with a sun protection factor (SPF) of at least 30. This number correlates to the degree of blockage. An SPF of 30, for instance, allows you to stay in the sun 30 times longer than normal without burning. Select sunscreen products that block against UVB and UVA rays, since both are believed to induce skin cancer. The SPF rating, however, applies only to UVB rays. There is no way at present to gauge how much protection from UVA rays a sunscreen will afford. Here are other tips for applying sunscreen:
- Apply sunscreen 15 to 30 minutes before going outside.
- You will need at least 1 ounce of the product to cover an average size body.
- If you are swimming or sweating, wear a waterproof sunscreen and reapply more frequently. Also reapply if you are in the sun for an extended period of time.
- Sunscreens are considered safe for children aged 6 months and older. Younger babies should be kept out of direct sunlight.
- Don't forget to protect your lips with a sunscreen containing lip balm.
- Sunscreens should be used year round, not only during summer months.
- If you develop allergies or become sensitive to one sunscreen, look for chemical-free sunscreens with titanium dioxide.
- Sunscreen products are available in gels, sprays, liquids and lotions to best suit your preferences.
- Discard opened, unused sunscreen products after one year.
What precautions are needed for outdoor exercise on hot summer days?
To prevent heat-related illnesses and stay cool when you work out, take the following precautions:
- Plan your workout according to the weather. Exercise when the air temperature is the coolest. Early morning or evening times are usually best.
- Wear lightweight, loose-fitting, light-colored clothing.
- Drink plenty of water. Begin before you start exercising by drinking at least 1 pint of liquid. Continue to hydrate yourself with at least 8 ounces of water for every 15 to 20 minutes during your workout. Don't wait until you are thirsty to drink.
- Wear comfortable, well-padded shoes to protect your feet from hot surfaces.
- Eat a diet that replaces minerals, such as magnesium and potassium that are often lost through perspiration. Watermelons, cantaloupes, tomatoes, carrots and cucumbers are some examples of good choices.
- Splash water over your body, especially your head, to help keep your body temperature cool.
- Exercise with a partner. If a problem occurs, help is available.
- Know your limitations. If you start to feel lightheaded, nauseated or develop a headache, stop exercising and find a cool place to rest.
What are the symptoms of heat illness and how are they best managed?
Rising temperatures, along with high humidity, add up to heat illness. There are three kinds of heat illness: heat cramps, heat exhaustion and heatstroke. They can occur separately or together. Certain people are predisposed to heat illness. This includes the very young, the elderly, those not used to a hot environment and people on certain medications. These medications may include blood pressure pills, psychiatric medication and certain allergy medicines.
Heat cramps
Heat cramps are painful muscle spasms that most commonly affect the arms, legs and abdomen. Heat cramps result when the fluids and minerals needed for proper muscle functioning are lost and not adequately replaced. Low salt content in the muscles causes painful cramping that can occur while you are exposed to the heat or later in the day when you are inside. You can try to relieve the painful cramps by squeezing, stretching or gently massaging the affected muscle. Replace lost fluids with water or an electrolyte solution like Gatorade®. Get out of the sun and rest in a cool environment. Eating salty foods such as popcorn or potato chips may help as long as you drink enough liquids.
Heat exhaustion
Heat exhaustion develops gradually and is due to a decreasing level of fluids in the body. A victim of heat exhaustion sweats profusely but then becomes weak, tired, dizzy and sometimes giddy. In more serious cases, the victim may faint or vomit. The skin becomes clammy and pale. To treat a person suffering from heat exhaustion, have the person sip water while lying down. Loosen clothing and raise the person's feet about 12 inches. If possible, get them out of the heat into a cool environment. Apply cool wet cloths and put the person near a fan if possible. Rest and fluid replacement usually result in recovery. Seek medical attention if vomiting continues, since intravenous fluid replacement is needed. If the patient is confused, call 911.
Heat stroke
Heat stroke is a serious condition that occurs when the body's heat-regulating system breaks down and sweating stops. The body temperature continues to rise and can reach dangerous levels (105 degrees F). Initial symptoms include blurred vision, dizziness and nausea. The most obvious sign of heat stroke is often confusion. The person may become delirious, have convulsions or slip into unconsciousness. Heatstroke is considered a medical emergency, so call 911. In the meantime, keep the person in a cool environment and the body and clothing soaked with water, to try to reduce the body temperature. You may give fluids if the person is awake and can swallow normally but don't force fluids in an unconscious or delirious person.
Do pets need special attention during hot weather?
Pets, like humans, do require special care to avoid the dangers of heat exposure. Schedule your dog's running or walking activities in the cooler morning and evening hours. Always have plenty of drinking water available and douse the animal to help keep it cool. Don't leave any animal unattended in a car for even a short period of time. The temperature inside the car can rise very quickly to temperatures higher than 120 degrees F, leaving the animal to suffocate.
This article was reviewed and updated June 2007.
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