Summer Heat: Tips for Proper Sunbathing

Whether on vacation or at home, sunbathing is relaxing and fun. The most important thing is not to overdo it and not to risk sunburn. For this, sunbathers take some measures and thus protect their skin and their entire body. What to look out for when sunbathing and how people can protect themselves is explained in this article.

Sun is healthy – in moderation

If one has overdone it with the sunbathing, avoidance of the sun and cooling of the burned skin parts have first priority. Basically, sun is not the enemy. It gives light and warmth and without sun no life would be possible on earth. In addition, it helps the body to produce the hormone vitamin D. The body can produce most of this hormone itself if it is regularly exposed to UV-B radiation. This is one of the reasons why many people have a vitamin D deficiency in winter. In the summer months, it is often sufficient to spend time outdoors on a regular basis to produce vitamin D. The important thing here is not to overdo it. Spending too much time in the sun can be dangerous and lead to sunburn. Here, the maximum protection time of the skin must be observed. Depending on the skin type, this varies:

  • Skin type I: self-protection time of five to ten minutes.
  • Skin type II: self-protection time of ten to 20 minutes.
  • Skin type III: self-protection time of 20 to 30 minutes.
  • Skin type IV: self-protection time of up to 40 minutes.

If the self-protection time of the skin is “expired”, a sunburn threatens. The skin begins to redden and may develop inflammation. The right protection is now crucial.

Rely on the right sun protection and avoid sunburn

One’s own skin type is an important indicator of which sun protection is the right one. Here, the rule of thumb is: the lighter the skin, the higher the UV protection of the sunscreen should be. The sun protection factor can be multiplied by the self-protection time. A person with skin type I and a self-protection time of ten minutes can therefore stay in the sun for 500 minutes, or around eight hours, after applying a cream with SPF 50. Important: Once the protection time has expired, it does not help to apply the cream again. The skin must regenerate in order to build up its own protection time again. Because if the self-protection time is zero minutes, it remains at zero, no matter by which factor it is multiplied. In addition, it is essential to apply sunscreen correctly. To be protected from the sun, a thick layer of sunscreen is necessary. Only then can the product work and fulfill its purpose. A thin touch of sunscreen is not enough to effectively protect the skin from sunburn! Most consumers choose sunscreen based on its consistency and SPF. Whether oil, cream, spray or lotion is actually irrelevant and due to personal needs. What is important here is that the product is easy to apply and provides effective protection. Sunburn can only be avoided, by the way, if all parts of the body that are exposed to the sun are really creamed. This includes the edges of the ears, the bridge of the nose, the top of the feet and also the neck. The back should not be neglected either! For the sensitive scalp, it is recommended to wear a sun hat. This, by the way, also protects against dangerous sunstroke.

Especially important: drink enough

As a rule, a normal fluid intake of two liters per day is sufficient for the human body. If the body is not supplied with enough fluid, this can lead to dehydration. Dehydration is another danger when sunbathing. As a result, confusion, circulatory collapse or kidney failure can occur. In the worst case, a significant lack of fluids can be life-threatening. To prevent these dangers, sunbathers should also make sure they drink enough beverages while sunbathing. They provide refreshing cooling in the warm summer sun and supply the body with important substances. In principle, water is always best suited as a thirst quencher. An adult should drink about 1.5 liters of fluid per day. If it is particularly warm or if the body exerts itself excessively and thus loses a lot of fluid through sweating, the requirement increases accordingly. Still mineral water should be the first choice here. Those who prefer to drink carbonated water may, of course, resort to it.Moreover, many people find it easier to drink enough if they consume flavored beverages. Fresh fruit teas can be the right choice here when cooled. Fruit-infused water is also a good idea. For this, still water is simply mixed with fruit, herbs and vegetables of choice and then drunk. Important: The chosen drink should not be cooled down extremely with ice cubes and co. The body must first warm up ice-cold drinks and uses too much energy for this. It makes more sense to drink at room temperature. These are sufficiently refreshing. People should rather do without the following drinks during a sunbath:

  • Coffee and other strongly caffeinated drinks.
  • Alcohol
  • Excessively sweetened drinks

All these drinks make the body tend to lose more fluid than it absorbs. So they support the process of dehydration and damage the body in the long term.

The right time counts

Anyone planning to sunbathe should think carefully about when the right moment to do so is. Basically, it is important to avoid the scorching midday heat. Between eleven and 3 p.m., the sun’s rays are strongest and the skin is most stressed by the sun. During this time, it is important to be protected indoors. Not least for this reason, it is customary in many southern countries to take a “siesta” around midday. Stores are closed, and the locals stay indoors. Sun worshippers should do the same and take a rest. By the way, temperatures are often highest around this time. In the morning and afternoon, on the other hand, it is the right time for sunbathing.

Take good care of the skin after sunbathing

Suitable sunscreens prevent not only sunburn, but also possible late effects in the form of skin cancer. Once sunbathing is finally over, it is essential to give the skin a good dose of care. It needs to recover from the strong solar radiation. Here, after-sun creams and lotions help to soothe the skin. They often contain soothing ingredients of aloe vera. These cool the skin and help it to regenerate. Of course, skin care is preceded by a refreshing shower. This washes off the rest of the sunscreen and moisturizes the skin. Afterwards, the skin care product can be applied. By the way: A good after-sun lotion also supports the tanning process of the skin. The tan lasts longer and the skin suffers less from sunbathing. Not least because of this, this last step of sunbathing should never be forgotten. While the care is being absorbed, the body gets the opportunity to relax in the cool shade. This then marks the final end of sunbathing.