Sun Cream and Heat Exhaustion: What to Do When You Overdo It in the Sun

Sunny days invite outdoor fun, but they also bring risks. It's crucial to take care of your skin when spending time in the sun. Sun cream plays a vital role in protecting your skin. It acts as a barrier against harmful UV rays.

Many people think that a quick outing doesn't require sun cream. However, UV damage can occur within just 15 minutes of sun exposure. Wearing sun cream can significantly reduce your risk of sunburn and long-term skin issues.

The Importance of Sun Cream

Using sun cream isn't just a summer trend; it's an essential part of your daily skin care routine, regardless of the season.

• Choose the right SPF: Aim for a broad-spectrum sunscreen with at least SPF 30. Studies show that SPF 30 blocks about 97% of UVB rays.

  
  

• Apply generously: Use about an ounce for full body coverage. This is roughly the amount that fits in the palm of your hand. Don’t forget often-overlooked areas like ears, feet, and scalp.

  
  

• Reapply often: Make it a habit to reapply every two hours or immediately after swimming or sweating. According to the American Academy of Dermatology, most people only use 25% of the recommended amount of sunscreen, which can leave your skin unprotected.

  
  

Keep your sun cream handy, and consider placing it next to your daily toiletries to make it part of your routine.

Close-up view of sun cream bottle ready for beach use

Recognising Heat Exhaustion

Sometimes, the effects of the sun can be more than just skin deep. Heat exhaustion can sneak up on you if you're not careful. This condition can occur when your body overheats, particularly during strenuous activity in hot weather.

Signs to watch for include:

• Excessive sweating

• Weakness or fatigue

• Dizziness or light-headedness

• Headaches

• Nausea or vomiting

  
  

It's important to listen to your body. If you notice these symptoms, take action immediately.

What to Do if You Overdo It

If you're feeling unwell after too much sun, follow these steps to quickly recover:

1. Move to a cooler place: Get out of the sun immediately to allow your body to begin cooling down.

   
   

2. Hydrate: Drink plenty of water or electrolyte beverages. Avoid alcohol and caffeine, which can dehydrate you further.

   
   

3. Rest: Sit or lie down until your symptoms improve. This gives your body the chance to recover.

   
   

4. Cool down: Apply a damp cloth to your skin or take a cool (not cold) shower to help lower your body temperature.

   
   

5. Monitor your symptoms: Keep an eye on how you feel. If your symptoms worsen or do not improve after an hour, seek medical help.

   
   

These simple actions can help you mitigate the effects of excess sun exposure and prevent heat-related illnesses.

High angle view of a refreshing drink in a glass for hydration

Final Thoughts on Safe Sun Practices

Taking care in the sun is critical. Regular use of sun cream reduces your risk of skin damage. Recognising the signs of heat exhaustion can also help protect your overall health.

Stay proactive about your sun care routine, and always make smart choices while enjoying sunny days.

Are you ready to embrace sunny days safely? With a few straightforward steps, you can enjoy your outdoor activities without worrying about the consequences.

Eye-level view of a sun hat placed on beach towel ready for sunbathing