Ever come back from a fun day at the pool or beach feeling like a lobster? Let’s face it, red isn’t everyone’s color, and a sunburn is not a summer souvenir you want. This summer, soak up the sunshine safely and keep your body happy with these essential sun safety and hydration tips!
While basking in warm weather and enjoying outdoor activities is a fantastic way to spend the season, it’s crucial to be aware of the potential risks associated with sun exposure and dehydration. Excessive sun exposure can lead to painful, lobster-like sunburns, heatstroke and even increase the risk of skin cancer. Dehydration can sneak up on you, causing fatigue, headaches, and more severe health issues.
At Zion HealthShare, we’re committed to promoting good health measures and helping you enjoy summer to the fullest without compromising your health. One of our primary values is actively working on maintaining our health by the way we live our lives. We believe that healthy living is the best preventive medicine. Read on to learn how you can stay cool, hydrated, and protected under the summer sun.
Understanding the Risks of Sun Exposure
We all know that vitamins play a strong role in keeping our bodies healthy, and Vitamin D is no exception. This vitamin enters our body through several sources, one of them being sunlight. Specifically, UV rays from the sun trigger our skin to produce Vitamin D, which the National Library of Medicine [Link] highlights can offer various health benefits, including potential protection against certain cancers. However, it’s important to remember that, like most things, it is possible to have too much of a good thing. Ultraviolet (UV) rays from the sun, while necessary for Vitamin D production, can also be damaging if too much is allowed to touch our skin, leading to a variety of serious health problems, including:
- Sunburn
- Heatstroke
- Skin Cancer
- Skin Damage
We’ll discuss each of these problems and provide solutions to help.
Sunburn: The Painful Price of Overexposure
Sunburn occurs when the skin is exposed to UV radiation for too long. It causes painful, red, and irritated skin. Severe sunburn can lead to blistering and peeling. Beyond the immediate discomfort, sunburns can cause long-term damage, increasing your risk of skin cancer and premature aging of the skin.
Protection Tips
- Sunscreen: Apply a broad-spectrum sunscreen with SPF 30 or higher generously and evenly to all exposed skin 15 minutes before sun exposure. Reapply every two hours or more often if sweating or swimming.
- Seek Shade: Especially during peak sun hours (10am- 4pm), find shade under trees, umbrellas, or canopies.
- Sun-Protective Clothing: Cover up with long-sleeved, loose-fitting clothing made from tightly woven fabrics. Look for clothes with a UPF (Ultraviolet Protection Factor) rating 50+ for optimal coverage.
- Sun Hat: Wear a wide-brimmed hat that shades your face, neck and ears.
- Sunglasses: Protect your eyes from UV rays with sunglasses that block 100% of UVA and UVB rays.
Heatstroke: The Dangers of Excessive Heat
Heatstroke is a serious and potentially life-threatening condition that occurs when the body’s temperature regulation system fails. Symptoms include a high body temperature, confusion, rapid heartbeat, and even loss of consciousness. Heatstroke requires immediate medical attention.
Prevention Tips
- Stay Hydrated: Drink plenty of fluids throughout the day, even if you don’t feel thirsty. Avoid sugary drinks and alcohol, which can dehydrate you.
- Stay Cool: Wear loose-fitting, breathable clothing and take cool showers or baths to lower your body temperature.
- Limit Sun Exposure: Avoid strenuous activity or prolonged sun exposure during peak heat hours.
- Air Conditioning: If possible, stay in air-conditioned environments when the weather is hot and humid.
Skin Cancer: The Most Common Cancer
According to The Skin Cancer Foundation [Link], skin cancer is the most common form of cancer in the United States, killing more than 2 people every hour. It develops when abnormal cells grow uncontrollably in the skin. There are several types of skin cancer. Prolonged and unprotected UV exposure is a major risk factor. For more information on early detection and the importance of regular screenings, check out our blog on What You Need to Know About Cancer Screenings [Link].
- Safeguarding Your Skin:
- Sunscreen: Make sunscreen a daily habit, not just for beach days. Apply a broad-spectrum SPF 30 or higher sunscreen to all exposed skin, even on cloudy days.
- Self-Exams: Regularly examine your skin for any changes in moles or unusual spots. Pay close attention to areas exposed to the sun.
- Doctor Visits: Schedule regular skin cancer screenings with your doctor
Understanding UV Rays and Skin Damage
Many people believe that sun protection is only necessary during the summer or on sunny days. However, UV rays can pass through clouds and reflect off surfaces like water, sand, and snow, making sun protection important year-round. UV rays penetrate deep into the skin, causing DNA damage that can lead to skin cancer. The Skin Cancer Foundation [Link] explains there are two main types of UV rays: UVA and UVB.
- UVA Rays: Penetrate deep into the skin, contributing to premature aging and wrinkling.
- UVB Rays: Cause sunburn and are more closely linked to skin cancer. Both types of rays damage your skin, so comprehensive sun protection is essential.
Incorporating sun protection into your daily skin care routine, regardless of the weather, can help prevent the cumulative damage caused by UV exposure.
Hydration: Keeping Your Body Cool and Functioning
If you’ve ever felt sluggish and headachy after a day in the sun, it may be because of dehydration. Proper hydration is essential for keeping your body cool and functioning well, especially in summer. When you sweat, your body loses fluids and electrolytes vital for transporting nutrients, temperature regulation, joint support, and even digestion. Dehydration can lead to:
- Heatstroke: A medical emergency requiring immediate medical attention.
- Fatigue: Feeling tired and sluggish, hindering summer activities.
- Headaches: Dehydration is a common cause of headaches.
Staying Hydrated Throughout the Day:
While individual needs vary, aiming for eight glasses of water daily is a good starting point. Factors like activity level and climate can influence your water needs. Here are some additional tips:
- Hydrating Alternatives: Enjoy fruits and vegetables with high water content, like watermelon, cucumber, and berries. Infused water, herbal teas, and electrolyte drinks can help replenish minerals lost through sweat and exercise.
- Embrace Reusable Water Bottles: Carry a reusable water bottle and sip throughout the day. This makes it easy to monitor your intake and stay consistently hydrated.
- Hydration for an Active Summer: Plan to drink more fluids if you’re engaging in outdoor activities, especially in the heat. Start by hydrating before, during, and after exercise.
- Morning Hydration Boost: Drinking a glass of water first thing in the morning jumpstarts your metabolism and gives you an energy boost.
Conclusion: Beat the Heat and Stay Sun-Safe All Summer Long!
As you venture into the summer sun, remember that safe practices can make all the difference. By following these sun safety and hydration tips, you’re not only protecting yourself from sunburns and heatstroke but also reducing the risk of long-term skin damage and related issues. Remember, a little planning and awareness goes a long way.
Here at Zion HealthShare, we believe informed and proactive healthcare is the key to a healthy and happy life. We encourage you to take an active role in your health this summer.
Ready to Make Healthy Living a Priority?
If you’d like to learn more about Zion HealthShare and how our organization could help you take charge of your health and finances, visit our website [Link], or give us a call [Number].
Stay cool, stay hydrated, and enjoy a safe and healthy summer season. We hope you have a fantastic summer!
Here are some additional resources to keep you sun-safe and hydrated:
- The Skin Cancer Foundation: https://www.skincancer.org/
- The Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthywater/drinking/index.html
- CDC Sun Safety Video: https://youtu.be/bKxG31XDbhA
The content in this blog is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice or supervision from a trained professional. Zion HealthShare is not an insurance company. Neither this publication nor membership in Zion HealthShare are offered by an insurance company. Visit ZionHealthShare.org to view your state-specific notice.
Current as of: January 31, 2026