Sunbathing - taking precautions

SUNBATHING - taking precautions

While sunlight is vital for life, and for the production of vitamin D, too much sun is harmful, and not just because of burning, premature wrinkles and skin cancer. Excess summer sun is the most common cause of heat stroke, and can occur in this country just as easily as in a more 'tropical' climate.

It is important to know how to prevent it, how to recognise the signs in case you encounter it, and the steps you can take to both avoid and treat it while awaiting medical help.

Staying healthy in the sun

Acclimatise yourself to hot weather slowly by gradually spending longer periods of time in the heat, before returning to cooler shade. Full acclimatisation can take up to three weeks, so keep exposure to strong sunshine to a minimum. Stay in the shade as much as possible, and avoid the hottest sun between 11am and 3pm.

Wear loose, lightweight clothes and a wide brimmed sunhat, or a parasol for a trendy, feminine look. Protect your eyes with sunglasses that provide UV protection. Avoid strenuous exercise in hot weather, and if you get hot walking around while sightseeing, cool off in a shower as soon as possible. Eat a light diet, and never, ever, fall asleep in the sun.

Fluids

Although most of us know we should drink at least eight glasses of water a day (2 - 3 litres), over half the population only drink between one and four glasses daily. Don't wait until you feel thirsty as thirst receptors are a poor judge of how fluid deficient you are and you are already significantly dehydrated by the time you feel a craving to drink. Aim to drink fluids regularly throughout the day rather than just drinking when you feel thirsty.

Dehydration is a common cause of tiredness, poor concentration, reduced alertness, recurrent headaches and mood changes. It can also lead to constipation, kidney stones, and even a blood clot, heart attack or stroke, as it increases the thickness and stickiness of blood.

High temperatures quickly lead to dehydration, so drink plenty of water in summer months or when visiting hot climates. Avoid alcohol and excess caffeine as these are both diuretics and have a dehydrating effect.

  Sunscreen

Always use a sunscreen when any part of your skin will be exposed to the sun for more than 20 minutes. Sunscreens are rated according to their sun protection factor (SPF), which shows how effective they are at filtering ultraviolet-B rays. Select a product with at least SPF16 and preferably higher. For children, an SPF of at least 30 to 40 is advisable.

For full protection, look for products that screen out UVA rays, too. Apply sunscreen 15 - 30 minutes before exposure and use liberally. It takes 25g to cover the entire adult body properly. Unless otherwise instructed, re-apply sunscreen every two or three hours and after swimming.

Sunstroke

Sunstroke occurs when someone who is not acclimatised to hot weather is exposed to too much sun, especially during the middle of the day when temperatures are highest. Increased humidity increases the risk of sunstroke as sweat cannot evaporate from the skin to cool the body if the air is already highly saturated with water.

Increased activity levels in hot climates also increases the risks, as does wearing unsuitably heavy clothing, overeating, excessive intake of alcohol, and reduced ability to sweat (e.g. due to taking certain drugs such as anticholinergics). The elderly and young children find it difficult to regulate their body temperature and are more susceptible to sunstroke.

Symptoms of sunstroke usually start with heat exhaustion, in which there is profuse sweating, tiredness, muscle cramps, nausea and sometimes vomiting, faintness, unsteadiness and headache. If exposure to heat continues, body temperature rises and dehydration may set in.

Sweating will reduce significantly and may stop altogether. At this stage, as well as the other symptoms of heat exhaustion, the affected person will feel hot with dry, flushed skin, rapid shallow breathing and weak, rapid pulse. They will become confused and disorientated. As body temperature continues to rise, drowsiness will occur followed by a seizure (fitting), coma and even death if the condition is not urgently treated.

If you develop severe sunburn or feel dizzy, sick and unwell after sunbathing, seek medical advice. If you suspect someone has sunstroke, call for emergency medical help by phoning 999.

While awaiting help, move the person to a cool, shady area, remove their outer clothing and start to cool them down by either sponging them with cold water or wrapping them in a cold, wet sheet. This should be kept wet by, for example, allowing a hose to continuously drip water onto it. Fanning will also help to cool them down.

If unconsciousness sets in, the person should be laid down in the recovery position while treatment is continued. Once their temperature falls to 38 degrees C the cold water treatment can be stopped, to prevent hypothermia, but continue to monitor them until medical help is available in case their temperature starts to rise again.