Protect Your Skin

The American Cancer Society cites skin cancer as the most common of all cancers with 3.5 million cases diagnosed in the United States each year. Sunlight is the cause of approximately 90 percent of non-melanoma skin cancers. Fortunately, there are many ways to protect your skin from the sun’s Ultra Violet (UV) rays.

The Skin Cancer Foundation recommends using a broad-spectrum sunscreen with a minimum of 30 SPF (Sun Protection Factor) every day. Slather it on—this is not a situation where “a little goes a long way”—in fact, you must apply at least one ounce (about a shot glass full) 30 minutes before sun exposure preferably before dressing. But don’t stop there, you must also reapply every two hours or immediately after swimming or sweating profusely. Find a sunscreen that is good for everyday use because that is how often you should use it—every day.

Sunscreen can do its part to protect you but it is also best to cover up. Wear a broad-brimmed hat (at least 3" all the way around) and sunglasses that filter out 99%+ of UV radiation. Long sleeves and pants are recommended. All fabrics protect the skin from the sun to some degree but for the sun-sensitive consider clothing with an Ultraviolet Protection Factor of 50 or above. Generally, it is best to avoid the outdoors during 10 a.m. and 4 p.m. when the sun’s rays are the most intense, but if that is not possible, seek shade as often as you can. Also, if you’re at the beach keep in mind both water and sand can reflect up to 80 percent of the sun's rays, adding to your overall exposure.

Have you heard that if you’re thirsty you may already be dehydrated? There is some truth to that—your body is telling you to drink water because it is on its way to becoming dehydrated. Hot weather can sap moisture from our bodies which is why hydrating is so important when the mercury starts to rise. Staying hydrated decreases the risk of heat-related illness such as heatstroke and heat exhaustion. Both illnesses occur when the body overheats, typically caused by physical exercise or high temperatures.

Beat the heat by drinking enough water on a daily basis, at least eight to ten, eight ounce glasses. Always choose water over soda and limit dehydrating beverages such as coffee and tea. If you are exercising or outdoors, drink even more water. If it is a struggle for you to consume eight glasses of pure water daily consider alternatives such as coconut water, which is a great source of electrolytes, or infused water. You may enjoy the taste of water more if infused with a combination of fresh fruit and herbs. It’s as easy as filling a pitcher or portable bottle with water and adding in sliced lemon and a few sprigs of mint.