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How much protection am I getting?
While no products provide 100 percent UV protection, using a higher SPF does provide more protection, as well as longer protection. Above SPF 30 the percentage of coverage increases only slightly:
- SPF 15 = 92 percent protection
- SPF 30 = 97 percent protection
- SPF 40 = 97.5 percent protection
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Be Summer Smart
Temperatures are sizzling! Follow these tips for protecting yourself against sun damage and heat illness during the hottest month of the year.
By Christina Gandolfo
For most, summer is the most active season of the year. But long days that serve up increased sun exposure and sweltering heat can wreak havoc on an athlete's workout regimen and lead to greater risk for sun damage, heat exhaustion and dehydration.
With the dog days of summer upon us, follow these tips to keep cool and stay protected:
Outsmarting the Sun
- Go for the block. When you need immediate sun protection, reach for sunblock before sunscreen. While sunscreen must be applied 30 minutes prior to sun exposure for maximum effectiveness, sunblock begins working immediately, acting as a physical wall against UV rays. Ideally, you should experiment with the type of sun protection that works best with your skin and plan accordingly, but if you need immediate protection, sunblock is your best bet.
- Look for broad-spectrum protection. All sunscreens protect from UVB rays but only broad-spectrum sunscreens protect against both UVB and UVA. UVB rays pose risk to top layers of skin and lead to sunburn (think "B" for burn). UVA rays affect under layers of skin, which leads to premature aging (think "A" for aging).
- Be SPF savvy. The SPF, or sun protection factor, number indicates how much additional time you can stay outside without burning. In other words, if your skin would normally burn in 10 minutes without sunscreen, wearing an SPF of 15 means you can be outside 15 times longer, or 150 minutes (2.5 hours), before your skin burns.
- Reapply, but don't be fooled. Reapplying sunscreen ensures you are getting the original SPF you desired, but adding more sunscreen will not add longer protection. To receive longer protection use a higher SPF to begin, or take a break from the sun and return with fresh SPF 15 applied.
- Protect your lips. Your lips can burn just as easily as the rest of your skin, and are just as much at risk for developing skin cancer. Always wear a lip balm with an SPF of 15 or higher, and reapply often.
Beating the Heat
Hydrate! It's a no-brainer but neglecting fluids is common among athletes and is especially dangerous during summer when heat illness is a risk. Drink non-caffeinated beverages throughout the day, and eat plenty of fruits and vegetables, which also help keep you hydrated. While exercising, drink a cup of water or sports drink every 15 minutes. If you're a runner, this means carrying fluids with you or stashing water bottles along your run course—they'll give you something to look forward to!
Time your workouts right. Work out in the early morning or early evening when temperatures are coolest, and your body won't be drained by mid-day heat and sun. A good rule is to avoid exercising between 10 a.m. and 2:30 p.m., experts say. Likewise, to avoid overheating quickly, warm up and cool down in the shade.
Acclimate. When the heat index rises, back off your intensity and then gradually increase it to previous levels over the next week to 10 days. This will give your body time to adapt to hotter temperatures and higher humidity.
Dress for success. Loose-fitting, high-tech fabrics that breathe and wick perspiration are ideal. Your favorite 10k finisher's T-shirt may seem comfy, but it will absorb sweat and leave you saddled with a heavy garment that makes sweat evaporation (your body's natural cooling process) more difficult. Invest in workout-specific clothing, and if possible, look for products with added SPF.
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