Summer Sun Tips
Updated: May 27
1. Take frequent breaks in the shade to break up your time in the sun.
2. Wear a hat with a brim to shade face and neck.
3. Wear a coverup or other lightweight long-sleeved garment.
4. Wear sunglasses that protect your eyes from UVA and UVB rays.
5. Avoid being out for long periods of time in the most intense light of the day (10AM-4PM)
6. Stay hydrated! Sip on water throughout the day. Electrolyte drinks like this one are a great way to avoid dehydration. Including fresh fruits and vegetables with high water content, like berries, citrus, watermelon and celery, are great additions too. Just don't overdo watermelon, as it has a lot of vitamin C and can become a diuretic. A quicker, premade example with the perfect ratio of sodium/potassium/magnesium is by LMNT and you can find it here.
7. Use pure aloe vera gel, straight from the plant on sunburns.
8. Consider vitamin E supplementation. This fat-soluble vitamin is good both topically (on the skin) and internally to promote wound healing and prevent dermatitis. Taken orally it protects against the toxic effects of ozone and cellular oxidization. Adults 14 and up can take at least 22 IU in the morning before breakfast or at night before bed.
9. Wear a high-quality sunscreen and reapply according to product directions.
Many chemical sunscreens do not work and have the added "bonus" of harming you as well as aquatic life. Most are filled with filler chemicals like oxybenzone, which can mimic hormones like estrogen as well as cause allergic skin reactions. It is also found in mother's milk and has been linked to altered birthweight in human studies.
Mineral sunscreens, on the other hand, contain zinc oxide and titanium dioxide. These two ingredients are great UV barriers and are not shown to deeply penetrate the skin and cause harmful side effects.
Want to know how your sunscreen rates? Check out the Environmental Working Group’s 2020 Guide to Sunscreens find the best sunscreen for you and your family.
Haas, Elson M MD, Staying Healthy with Nutrition, 2006