Who doesn’t love long weekends? Whether
you’re going hiking, camping or simply getting out of the city, there’s always something to do.
Here are some tips for your weekend
getaways that will take you right through the summer.
1. Lather
on that sunscreen
As most of us know, the sun can damage our
skin, while sunscreen can act as a form of protection. The sun has two types of
radiation: UVA and UVB. UVB rays damage the surface of the skin by causing
sunburns and tanning. On the other hand, UVA rays penetrate deeper into the
skin to cause signs of skin aging, such as wrinkles, uneven colour, and
leathery skin. Broad spectrum sunscreens can protect us from both types of
radiation.
Where many people tend to get confused is the
different SPF (Sun Protection Factor) options available. SPF tells
us how much time the sunscreen will protect us from UVB rays. For example: If it takes 30 minutes for
your skin to start turning red without sunscreen, using a sunscreen with SPF 30
should theoretically take 30 times longer to get a sunburn. However, this
does not consider sweating, swimming and other ways the sunscreen can be
removed.
Fun Fact: SPF 15 absorbs 93% of UVB radiation while SPF 30 absorbs 97%! It’s not twice the protection.
So how do you choose a sunscreen?
The Canadian Dermatology Association (CDA) recommends sunscreens with SPF30 for daily use. Look for the CDA logo, as it indicates the sunscreen is perfume free, hypoallergenic and has a minimum SPF of 30.
Fun Fact: Sunscreen should be applied every day, not just during the summer.
How much should I use?
The average adult needs 1 oz (i.e. a shot
glass) of sunscreen for their body and 1 teaspoon for their face and neck. This
should be applied 20-30 mins before entering the sun to give sufficient time
for absorption and reapplied throughout the day, preferably every 2 hours.
Other tips:
- Wear long sleeves, wide brimmed hats and sunglasses
- Avoid the sun between 10 am – 4 pm when the sun’s rays are strongest
- Stay in the shade
But what if you get burned?
DO
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DON’T
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2. Get away bugs!
With the great outdoors, there also comes a
plethora of insects that bite and sting. Here are my top tips for avoiding the
annoying, inflamed bump to follow.
Stings
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Bites
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But if you get stung..
- Remove the stinger or insect to decrease local reaction.
- Remove it by gently scraping side to side with a fingernail, tweezers or even a credit card
- Clean the site with warm water and soap to prevent an infection
- Apply a cool compress to the site to reduce swelling
- For pain, try acetaminophen, ASA or ibuprofen
- For pain, itching and inflammation, try an oral antihistamine over a topical one (diphenhydramine, loratadine, cetirizine)
- If you really want a topical option, try an over the counter local anesthetic like benzocaine, lidocaine or pramoxine
3. Stay hydrated
When you’re so busy having fun in the sun,
your water intake may not be keeping up with all the loss from activity. Each
person has varying water intake recommendations depending on age, weight,
activity level – but a general rule of thumb is 8x8, or 8 glasses of 8 ounces
of water each day.
Some tips to increase your water intake
are:
- Invest in a reusable water bottle
- Drink a glass of water before you eat
- Eat fruits and vegetables filled with water (cucumbers, celery, watermelon)
- Infuse your water with fresh fruit (lemon, berries, oranges)
- Make a water schedule and stick to it
Well that’s all I have for you this week. Happy Victoria Day!
Cheers,
