Did you know?
- Outdoor sports are often held when the sun’s ultraviolet (UV) rays are very strong.
- Water, sand, concrete and snow can reflect and increase the sun’s UV rays.
- Most people get their most serious sunburn while participating in outdoor recreational activities. Sunburns increase the risk of skin cancer.
Sun exposure and your skin & eyes
Exposure to UV rays can lead to:
- Skin cancer
- Eye lesions
- Skin damage
- Retinal Burns
People playing outdoor sports and spectators are at increased risk of skin cancer.
Enjoy the sun safely. Protect your skin and eyes.
Time of Day: If you can, limit time in the sun when the UV Index is 3 or higher, usually between 11 a.m. to 3 p.m.
Shade: Seek shade or make shade by using an umbrella, a UV protective tent or pop-up shade shelter.
Cover Up: Wear clothes that cover as much skin as possible or UV-protective clothing. Wear a wide brimmed hat or baseball cap with flaps that cover the head, neck and ears.
Sunscreen: Apply plenty of sunscreen with SPF 30 or more, labelled ‘broad spectrum’ and ‘water resistant’. Reapply when needed (especially after swimming, sweating, or towelling). Use a sunscreen lip balm.
Sunglasses: Wear close fitting/wrap-around sunglasses with UV 400 or 100% UV protection.
Things to avoid
- Getting a tan or a sunburn.
- Exposing yourself to UV rays to meet vitamin D needs. Use food or supplements instead.
Exercising Outdoors in the Heat
How to stay active and play it safe this summer:
- Start gradually. Whether you’re walking, running or gardening, give your body a few days to adjust to working in the heat.
- Warm up and cool down. Even in warm weather, muscles still need to be warmed up to get them ready for activity. Take the time to cool down and help your heartbeat slow to its normal rate.
- Take breaks. If you’re feeling worn out by the heat, take breaks by walking or sitting in the shade.
- Remember to use sunscreen and wear a hat and sunglasses.
- Drink lots of fluids before, during and after exercise. A good rule of thumb is to drink 1 cup of water for every 15 minutes of exercise.
- Dress appropriately. If you’re going to be running around or working outside, wear loose, lightweight, light-coloured clothing. Choose fabrics that pull moisture away from your skin.
- Go out early in the morning. Avoid doing strenuous activities during the blazing heat of midday.
- Bring a buddy. So if you do run into trouble with the heat, you won’t be alone.
- Move your workouts indoors. Sometimes this is the best solution to extreme heat in the summer. Consider going for a brisk air-conditioned mall walk.
- Add water. Take the kids to the local swimming or wading pool.
Always be on the lookout for the signs of heat exhaustion. These include:
- Feeling faint
- Rapid heartbeat
- Fast shallow breathing
- Nausea or vomiting
- Heavy sweating or reduced sweating.
If you, or someone else, experience any of these symptoms:
- Get out of the heat immediately and rest – preferably lying down with feet slightly elevated.
- Drink cool water (not iced).
- Cool off by spraying on cool water and fanning.
- Monitor closely. If showing signs of heat stroke, dial 911 immediately or get emergency medical assistance.