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Some UV rays also can pass through windows. Typical car, home and office windows block most of the UVB rays but a smaller portion of UVA rays, so even if you don’t feel you’re getting burned, your skin may still get some long-term damage. Tinted windows help block more UVA rays, although this depends on the type of tinting. UV radiation that comes through windows probably doesn’t pose a great risk to most people unless they spend extended periods of time close to a window that receives direct sunlight.
If you plan to be outdoors, you may want to check the UV Index for your area. It usually can be found in the local newspaper or on TV and radio news broadcasts. It is also available on the U.S. Environmental Protection Agency’s website at www.epa.gov/sunwise/uvindex.html.
— PREVENT DEHYDRATION
In the summer, a combination of the heat and low relative humidity rapidly can lead to dehydration. You can lose up to two quarts of water per hour if you are perspiring heavily. As a general rule, and especially when physically active, you should drink plenty of fluids (e.g., water, fruit juice, lemonade, sports drinks) to keep properly hydrated. Even if you don’t feel thirsty, your body needs water all day long. Avoid alcoholic and caffeinated beverages (e.g., iced tea, soda) when physically active.
If you are out in the sun too long or exert yourself physically in hot weather, you can suffer from heat stroke. The early signs include faintness, fatigue, headache, nausea and flushed skin on your face and extremities. If untreated, it can lead to rapid pulse, lethargy, confusion and agitation. As soon as the signs appear, you should rest in a cool place, increase your fluids (cold water—not beverages with caffeine, alcohol or carbonation) and eat salty foods (but not salt tablets). As a precaution, wear a porous straw hat to help the heat escape. Make sure your children wear hats when they are playing outdoors in the summer months.
Following are tips for staying hydrated from the Beverage Institute for Health & Wellness:
CHILDREN STAYING HEALTHY OUTDOORS
The American Academy of Pediatrics (AAP) provides the following tips and best practices for children to be healthy and safe while outdoors.
— FOR BABIES UNDER SIX MONTHS
The two main recommendations from the AAP to prevent sunburn are to avoid sun exposure and dress infants in lightweight long pants, long-sleeved shirts and brimmed hats that shade the neck to prevent sunburn. When adequate clothing and shade are not available, parents can apply a minimal amount of sunscreen with at least 15 SPF to small areas, such as the infant’s face and the backs of the hands. If an infant gets sunburn, apply cold compresses to the affected area.
— FOR YOUNG CHILDREN
Apply sunscreen at least 30 minutes before they go outside and use sunscreen even on cloudy days. The SPF should be at least 15 and protect against UVA and UVB rays.
— FOR OLDER CHILDREN
The first and best line of defense against the sun is covering up. Wear a hat with a three-inch brim or a bill facing forward, sunglasses (that block 99–100 percent of UV rays) and cotton clothing with a tight weave. Stay in the shade whenever possible, and limit sun exposure during the peak intensity hours between 10 a.m. and 4 p.m. Use a sunscreen with an SPF of 15 or greater. Be sure to apply enough sunscreen, about one ounce per sitting for a young adult. Reapply sunscreen every two hours or after swimming or sweating. Use extra caution near water, snow and sand as they reflect UV rays and may result in sunburn more quickly.
— HEAT STRESS IN EXERCISING CHILDREN
The intensity of activities that last 15 minutes or more should be reduced whenever high heat and humidity reach critical levels. At the beginning of a strenuous exercise program or after traveling to a warmer climate, the intensity and duration of exercise should be limited initially and then increased gradually during a period of 10–14 days to accomplish acclimatization to the heat.
Before prolonged physical activity, the child should be well hydrated. During the activity, periodic drinking should be enforced (e.g., every 20 minutes there should be five ounces of cold tap water or a flavored sports drink for a child weighing 90 pounds, and nine ounces for an adolescent weighing 130 pounds, even if the child does not feel thirsty). Clothing should be light-colored and lightweight and limited to one layer of absorbent material to facilitate evaporation of sweat. Sweat-saturated shirts should be replaced by dry clothing. Practices and games played in the heat should be shortened, and more frequent water and hydration breaks should be instituted.
If you plan to be outdoors, you may want to check the UV Index for your area. It usually can be found in the local newspaper or on TV and radio news broadcasts. It is also available on the U.S. Environmental Protection Agency’s website at www.epa.gov/sunwise/uvindex.html.
— PREVENT DEHYDRATION
In the summer, a combination of the heat and low relative humidity rapidly can lead to dehydration. You can lose up to two quarts of water per hour if you are perspiring heavily. As a general rule, and especially when physically active, you should drink plenty of fluids (e.g., water, fruit juice, lemonade, sports drinks) to keep properly hydrated. Even if you don’t feel thirsty, your body needs water all day long. Avoid alcoholic and caffeinated beverages (e.g., iced tea, soda) when physically active.
If you are out in the sun too long or exert yourself physically in hot weather, you can suffer from heat stroke. The early signs include faintness, fatigue, headache, nausea and flushed skin on your face and extremities. If untreated, it can lead to rapid pulse, lethargy, confusion and agitation. As soon as the signs appear, you should rest in a cool place, increase your fluids (cold water—not beverages with caffeine, alcohol or carbonation) and eat salty foods (but not salt tablets). As a precaution, wear a porous straw hat to help the heat escape. Make sure your children wear hats when they are playing outdoors in the summer months.
Following are tips for staying hydrated from the Beverage Institute for Health & Wellness:
- Have a beverage with every meal and snack.
- Choose beverages that you enjoy.
- Eat more fruits and vegetables. Fruits and vegetables tend to have a high water content, which makes them a great option for helping you meet your hydration needs.
- Don’t exclusively rely on thirst. Sometimes thirst is not a reliable measure of hydration because of medications or other health conditions. Keep a water bottle or beverage at your desk, in your car, in your bag or wherever you will be reminded to drink.
- Keep beverages at a moderate temperature. Fluids that are served neither hot nor cold tend to be consumed in greater volumes.
- Follow the American College of Sports Medicine recommendations for fluid intake before, during and after physical activity. Visit www.beverageinstitute.org/en_US/pages/article-hydration-guidelines.html to learn more.
CHILDREN STAYING HEALTHY OUTDOORS
The American Academy of Pediatrics (AAP) provides the following tips and best practices for children to be healthy and safe while outdoors.
— FOR BABIES UNDER SIX MONTHS
The two main recommendations from the AAP to prevent sunburn are to avoid sun exposure and dress infants in lightweight long pants, long-sleeved shirts and brimmed hats that shade the neck to prevent sunburn. When adequate clothing and shade are not available, parents can apply a minimal amount of sunscreen with at least 15 SPF to small areas, such as the infant’s face and the backs of the hands. If an infant gets sunburn, apply cold compresses to the affected area.
— FOR YOUNG CHILDREN
Apply sunscreen at least 30 minutes before they go outside and use sunscreen even on cloudy days. The SPF should be at least 15 and protect against UVA and UVB rays.
— FOR OLDER CHILDREN
The first and best line of defense against the sun is covering up. Wear a hat with a three-inch brim or a bill facing forward, sunglasses (that block 99–100 percent of UV rays) and cotton clothing with a tight weave. Stay in the shade whenever possible, and limit sun exposure during the peak intensity hours between 10 a.m. and 4 p.m. Use a sunscreen with an SPF of 15 or greater. Be sure to apply enough sunscreen, about one ounce per sitting for a young adult. Reapply sunscreen every two hours or after swimming or sweating. Use extra caution near water, snow and sand as they reflect UV rays and may result in sunburn more quickly.
— HEAT STRESS IN EXERCISING CHILDREN
The intensity of activities that last 15 minutes or more should be reduced whenever high heat and humidity reach critical levels. At the beginning of a strenuous exercise program or after traveling to a warmer climate, the intensity and duration of exercise should be limited initially and then increased gradually during a period of 10–14 days to accomplish acclimatization to the heat.
Before prolonged physical activity, the child should be well hydrated. During the activity, periodic drinking should be enforced (e.g., every 20 minutes there should be five ounces of cold tap water or a flavored sports drink for a child weighing 90 pounds, and nine ounces for an adolescent weighing 130 pounds, even if the child does not feel thirsty). Clothing should be light-colored and lightweight and limited to one layer of absorbent material to facilitate evaporation of sweat. Sweat-saturated shirts should be replaced by dry clothing. Practices and games played in the heat should be shortened, and more frequent water and hydration breaks should be instituted.
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