We all love to spend time outdoors during the summer, but folks who spend many hours hiking, jogging, cycling, tennis, golfing or boating can experience a higher incidence of skin damage/skin cancer.

How can you enjoy activities and exercising outdoors this summer and be sun safe?

Don’t rely on products

Wear clothing that is specially made to protect from the sun’s UVA and UVB rays.  Always wear a  brimmed hat and sunglasses. (Make sure that the sunglasses block 90 to 100% of the sun’s UVA and UVB rays).

Use Sunscreen

For exercising outside, the higher the SPF in your sunscreen, the better. You should apply a full ounce (about a 3 tablespoons) every couple of hours, and more if you’ve been swimming or sweating!

Hydrate

One of the most important things to do is to stay hydrated and decrease your exercise intensity on extremely hot days.

The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing.

For workouts of less than 1-1/2 hours, you should…

• Drink about 500 mL of cool water 1 to 2 hours before you exercise.
• Drink about 500 mL of cool water or a sports drink 15 minutes before you exercise.
• Drink about 150 mL of cool water every 10 minutes during exercise.
• Drink about 500 mL of cool water or a sports drink just after exercise.

Never get a sun burn

Avoid exercising and seek shade between 10 a.m. and 4 p.m. when the sun’s rays are strongest. If you spend a lot of time near water and sand, use extra caution as these surfaces reflect the damaging rays.

Following these few simple tips on exercising outside during the summer will  help to keep you safe and enjoying the great outdoors!