Staying safe in the sun

We all know the dangers of too much sun exposure, but choosing the right SPF can still be confusing. Here's how to make sure you stay safe.

By Dr Sarah Brewer

Exposure to sensible amounts of sunshine is beneficial, as it helps to lift our mood, and is important for producing vitamin D in the skin. Sadly, an excess is harmful and we all need to use protection from ultraviolet rays to reduce the risk of sunburn, premature wrinkles and skin cancer. Always use a sunscreen if any part of your skin is going to be exposed to the sun for more than 20 minutes.

Sun protection factors
Sunscreens are rated according to their sun protection factor (SPF), which shows how effective they are at filtering UVB rays. If you have very fair skin and turn red after 10 minutes in the sun, an SPF15 screen would potentially allow you to stay out 15 times longer – ie for 150 minutes. If you normally redden after 30 mins in the sun however, the same SPF15 would let you stay out for 30 x 15 = seven-and-a-half hours, as long as it is used correctly.

Skin experts recommend selecting a product with at least SPF15 and preferably higher. For children, an SPF of 30 to 40 is advisable, or even higher if you can find it.

Some people are also sensitive to UVA rays, and develop an itchy, raised red rash known as polymorphic light eruption (PLE) several hours after sun exposure. The only effective treatment is a broad-spectrum sunscreen that filters out UVA light as well as UVB. See our 10 favourite sunscreens

Staying safe in the sun
Apply sunscreen 15 to 30 minutes before exposure and use liberally – it takes 25g to cover the entire adult body properly. Unless otherwise instructed, reapply sunscreen every one to two hours and after swimming.

Avoid the hottest sun between 11am and 3pm and stay in the shade as much as possible at other times.

Remember, you can still burn on hazy days and in the shade, so cover up with loose, light clothing and wear a wide-brimmed sun hat as much as possible.

Wear sunglasses bearing the British Standard mark to help protect your eyes against cataracts.

Sunburn
Tanning is the body's response to the sun and signifies that damage has occurred and people with fair skin are most at risk. In the short term, excess sun kills skin cells and damages small blood vessels, leading to inflammation and sometimes blisters, with dead cells peeling after several days.

Repeated sunburn causes premature ageing of the skin with wrinkles, thinning, yellow discoloration and visible underlying blood vessels. It also increases the risk of skin cancer, of which the most dangerous type is malignant melanoma - four out of five cases of skin cancer could be prevented by avoiding excessive sun exposure.

Sunstroke
Sunstroke is the most common form of heat stroke, and 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.

Symptoms of heatstroke include increased body temperature, exhaustion, weakness, faintness and excessive sweating, which may lead to dehydration. When heatstroke itself develops, sweating will reduce significantly and may stop altogether. The affected person will feel hot with dry, flushed skin, rapid shallow breathing and weak, rapid pulse. As body temperature continues to rise, drowsiness will occur, followed by collapse if not treated urgently.

If you suspect someone has sunstroke, call for medical help right away by phoning 999 for an ambulance. While waiting for help, start trying to cool them down by either constantly sponging them with cold water or wrapping them in a cold, wet sheet. Once their temperature falls to 38C the cold-water treatment can be stopped, but continue to monitor them until medical help is available in case their temperature starts to rise again.

Avoiding sunstroke
Acclimatise yourself to hot weather slowly by spending gradually longer periods of time in the heat, before returning to cooler shade – full acclimatisation can take up to three weeks.

Avoid the hottest sun between 11am and 3pm, when the light is most intense.

Never fall asleep in the sun.

Avoid strenuous exercise in the sun.

Drink plenty of fluids but avoid alcohol.

Avoid overheating - cool off in a shower when possible.

Seek advice from a pharmacist about whether you need salt tablets.

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