Whether you are travelling to far-off places or simply stepping out to run errands, you face the sun head-on. A little morning sunshine can do wonders for your well-being and help set the tone for a healthy routine. It is the most effective trigger for producing vitamin D in the body. Experts recommend exposing bare skin to the sun for about 10-20 min between 7 AM and 10 AM.
However, prolonged exposure can damage the skin and lead to sunburn. Other symptoms include redness, pain, itching, and mild swelling in affected areas. On a serious note, a person may feel dizzy, weak, and tired. It can raise other health concerns such as photoaging and skin cancer. So, it’s always a good idea to take precautions to safeguard yourself from the sun’s harmful radiation while travelling. Overall, the best remedy is to limit your sun exposure, especially between 11 a.m. and 2 p.m., when the sun’s rays are most intense.
How to ensure essential sun protection measures?
If you are outdoors, wear long-sleeved shirts, ankle-length pants, sunglasses, and broad-brimmed hats to cover exposed skin. Thick clothing and tightly woven fabrics provide an effective barrier against UV rays. Light-colored clothes tend to reflect more heat than dark-colored ones, helping you stay cool during your excursions. Choose comfortable clothes made from breathable natural fibres like linen or open-weave cotton to allow proper air circulation. Avoid tight clothing and heavy synthetics like polyester, as they can trap heat and sweat. If you plan to spend a lot of time in the sun, UPF (Ultraviolet Protection Factor) clothing offers a practical extra layer of protection on your adventures.
UV rays can also cause eye discomfort, and unprotected exposure can lead to the risk of severe vision impairment. Use sunglasses labelled “UV 400” that provide complete UV coverage and block harmful UVA and UVB light. These shield eyes from invisible radiation and reduce the risk of cornea and retina damage. UV-blocking glasses coupled with polarization features reduce glare and lessen further eye strain.
Before stepping outside your premises into daylight, apply sunscreen generously. It is the next best skin guard after clothes to prevent sun damage. These days, sunscreens come in a wide variety of formulations, making it easier to find one that suits your skin. Choose one suited to your local climate. For outdoor activities, look for broad-spectrum sunscreen with a sun protection factor (SPF) of 50 or higher and a PA+++ rating. To stay sweat-free, use gel-based or fluid sunscreens that are quickly absorbed into the skin and don’t clog pores. Reapply your sun guard at least every two hours, and more often if you’re sweating or swimming.
Consider carrying an umbrella on blinding sunny days. The canopy reflects solar heat and provides shade, reducing the temperature underneath as compared to the surroundings. Always stay hydrated. Water can quench your thirst, but it may not be enough to keep your body adequately hydrated. Carry electrolytes to sip with water and replenish your body’s mineral content.
With these simple precautions in mind, you can enjoy the outdoors without letting the sun get in your way.
