Safe in the Sun Campaign

SAFE IN THE SUN CAMPAIGN

The sun is finally shining and it’s great to get outdoors and enjoy the weather. It’s always important to protect our skin and eyes and to drink enough fluids when it’s warm.

Sun damage

Sun damage happens when the sun’s ultraviolet (UV) rays penetrateinto the skin and damage cells. We can’t feel this happening, and it can occur even when the sun doesn’t feel particularly hot.Damage from UV raysalso occurs when usingsunbeds.

We all need some sun to help keep our bodies healthy, but overexposure to UV light leads to sunburn, premature ageing and in the worst case scenario, skin cancer. The most important thing you can do to protect your skin is to make sure you don't burn.

Exposure to UV rays can also damagethe eyes, and can lead to problems such as burning and cataracts.

It is important to spend time in the shade when the sun is at its strongest (between 11am and 3pm in the UK), covering up with close-weave fabrics, sunglassesand a hat, and applying sunscreen to exposed skin.

The following links to leaflets provide advice and guidance on spotting the signs of skin cancer and preventative tips also.

Skin cancer - how to spot the symptoms; http://publications.cancerresearchuk.org/cancertype/melanoma/skinleaflet.html

Be sunsmart - cut your cancer risk; http://publications.cancerresearchuk.org/cancertype/melanoma/sunsmartleaflet.html

Using sunscreen properly

Be liberal with sunscreen. Cancer Research UK reports that people don't apply as much sunscreen as they need to. If enough isn’t applied, you won't get the protection that isstated on the bottle.

Make sure to cover all exposed skin, includingfrequently forgotten areas such as the tops of the feet and ears and the back of the neck.

·  Use sunscreen with a high sun protection factor (SPF).

·  Choose a sunscreen labelled "broad spectrum", which means it protects against both UVA and UVB rays, with a star rating of four or five stars.

·  Apply sunscreento clean, dry skin.

·  Useapproximately two teaspoons of sun cream to cover your head/face, arms and neck.

·  Use at least 2 tablespoons-worth of sun cream to cover all exposed skin, if you're wearing a swimsuit/swim shorts.

·  Re-applysunscreen at least every two hoursasit can come off through washing, rubbing or sweating.

·  Re-apply sunscreen after going in the water,even if it's labelled waterproof.

·  Use sunscreenalong with clothing and shade to prevent sunburn.

·  Don’t forget to check the expiry date on your sunscreen, and buy a new bottle if it has expired.

Please report mole changes or unusual skin growths to your doctor as these can be a sign of cancer.

Protecting your eyes

Long-term exposure to sunlight increases the risk of a type of cataract andis alsolinked to pterygia (a growth on the surface of the eye). The sun can burn the eyes too if they are over-exposed to UV light. Sunlight reflected from snow and water as well as the artificial light from sunbedsare particularly dangerous. Eyes are also at risk from skin cancer if not properly protected. Long-term exposure to the sun can increase this risk.

Wearing a wide-brimmed hat can reduce the amount of UV rays reaching your face and eyes as can wearing good quality sunglasses;

Sunglasses can offer protection, but not allof them areadequate. When choosing new sunglasses, select a pair that has one of the following:

·  the 'CE Mark' (proof the product is made to an agreed European Standard) and BS EN 1836:1997 (proof the product is made to an agreed British Standard).

·  a UV 400 label

·  a statement that the sunglasses offer 100% UV protection

It’s important to think about thesides of your eyes, and consider sunglasses withwideor wraparound arms.

Hydration

We all know that it’s important to stay hydrated whatever the weather, but especially when it’s warm and sunny. Water makes up about two-thirds of the weight of a healthy body and most of the chemical reactions that happen in our cells need water in order to take place. We also need waterso that ourbloodcan carry nutrients around the body and get rid of waste.

How much should we drink?

To stay healthy, we need to replace the fluid we lose when we breathe, sweat or urinate.

The amount we need to drink as individuals depends on a number of things, including our size, the temperature and our activity levels. The Department of Health recommends that we drink about 1.2 litres of fluid every day. This works out at approximately 6 x 200ml or 8 x 150ml glasses.

The total amount of fluid we lose each day which needs to be replaced is far more than this (about 2.5 litres) but we can use 1 litre of the fluid from food and the body can recover 0.3 litres from chemical reactions in our cells.The rest needs to be taken from fluids we drink.

Dehydration

Dehydration occurs when the normal water content of our body is reduced. If you are thirsty, you're already likely to be suffering from the effects of dehydration.

Signs of dehydration:

Dry mouth, lips and eyes

Clammy hands and feet

Headaches

Light-headedness

Concentrated, dark urine with a strong odour.

Isotonic drinks are good because they help to replace lost minerals, sugar and water.

Sweet drinks can be useful for replacing lost sugar, but water is the best way to rehydrate.A salty snack, such as a packet of crisps, can help to replace lost salt.

The chart below can be used to check hydration levels:

Source for text: NHS Choices