How to Stay Healthy and Safe under the Sun


By: Ana Margarita Olar|

It is known that early morning sunlight is good for our health. But now that summer is here, being under a scorching heat of the sun is in no way healthy for us. but you can’t avoid being under the sun if you want to enjoy the summer so here are some tips to stay safe under the sun:

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Apply sun block liberally before going under the sun. When choosing a sunblock, read the SPF or “sun protective factor”. SPF doesn’t indicate how strong the sun block is.

Rather it indicates how long you’re going to be protected from UVB rays when using the products.

Also, choose a product that will protect you from UVB rays (which theoretically causes sunburn) and UVA rays(which causes skin damage such as wrinkles or dark spots).

The lotion and cream form is still the best to use because spray and powdered sunscreens may cause a threat to you health because of the possibility of inhalation and consequent lung irritation.

If you have oily skin, choose alcohol or gel based sunscreen.

Aside from sunscreens, you can also wear UVA/UVB resistant clothes. Wear a rash guard when swimming so you don’t burn your skin while under water.


Wear a hat to protect the skin on your face and neck and also to protect your eyes. Also, wear sunglasses that will protect your eyes from harmful UVB and UVA rays. Sunglasses help prevent cataracts and wrinkles around the eyes.


Drinking water has a lot of health benefits and it is most beneficial during this hot summer season. According to experts, males should consume around 3 liters of fluid per day and females should consume 2.2 liters per day.

If you are doing moderate activity under the sun you should drink 1 cup of water every 15 to 20 minutes to stay hydrated.


If you feel unusual signs and symptoms such as excessive thirst, drying of the mouth and tongue, headache, blurred vision, and a hot body temperature, take cover from the sun immediately.

Spending too much time under the sun can cause heat exhaustion and even heat stroke. Put a cool wet towel on your neck and forehead if you experience these signs and symptoms.


Avoid caffeine and alcohol because it can cause dehydration, and we all know the fact that excessive uses of these products are detrimental to our health.

Also, stick to healthy diet. Summer picnics and boys (or girls) night out is the time for barbecues, salty snacks, and high sugar foods. All of these, combined with excessive risks can put you health in danger.

So stick to eating fruits and vegetables especially those with high water content such as watermelon, and coconut to stay healthy and hydrated.

These are the basic tips that you need to do to enjoy the summer and stay safe and healthy.

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