Be sun smart

First, it is important to remember that the sun is crucial to people’s well-being:

• Helps boost vitamin D production
• Improves your mood (serotonin production)
• Regulates sleep patterns (melatonin production) 
• Promotes cardiovascular health. 
  

While various studies suggest different durations for sun exposure on a sunny day, most agree that 10 to 30 minutes of full sun exposure a day is the optimal amount. Of course, this doesn't mean prolonged exposure to the sun is unadvisable; you can still enjoy our beautiful Kiwi summers with the right sun protection or by using appropriate shade.

Excessive direct sun exposure on your skin may lead to health problems. While skin cancer is the most widely discussed issue, sun exposure can also result in other health issues, such as accelerated ageing, eye damage, or overexhaustion. At its worst, too much sun can cause heatstrokes, requiring urgent medical care as they occur when your body cannot regulate its temperature and it exceeds 40 degrees. 

To protect yourself from New Zealand's well known high UV levels, opt for a broad-spectrum sunscreen with an SPF of 30* or higher (ideally SPF50+) and apply it 15 to 30 minutes before going outdoors. Remember to reapply sunscreen every two hours, particularly if you're spending time outdoors.

*The SPF number indicates the duration it would take for the sun's UV radiation to cause redness on your skin when the product is applied exactly as directed, compared to the time it would take without any sunscreen (Wang, 2023). In essence, with SPF 30, it would ideally take 30 times longer for your skin to burn than if you were not wearing sunscreen.

While mild dehydration may seem harmless, the loss of water and salts can quickly impact your blood volume and blood pressure, especially if your body starts craving even a small amount of water. If you're not a fan of water, soft drinks, although not the best for hydration, can still provide some relief and are better than nothing.

Dehydration can escalate rapidly, so it's essential to listen to your body. While early signs like thirst, dry mouth, and headaches are familiar, more advanced symptoms, such as a rapid pulse, complete lack of urination, or irrational behaviour, can be less noticeable.

If you choose to enjoy alcoholic beverages whilst in the sun, ensure you balance them with ample water intake to minimise the risk of dehydration.

The importance of sunglasses extends beyond fashion, as they protect against the harmful effects of the sun's ultraviolet (UV) rays. Prolonged exposure to UV radiation can lead to various eye problems, including cataracts, macular degeneration, and photokeratitis.

It's important to consider the different types of lenses, the different visible light transmission (VLT) and lens colours: 

• Polarised lenses: reduce glare in bright conditions
• Photochromic lenses: can automatically adjust to changing light conditions
• Interchangeable lenses: minimise the hassle and cost of switching between sunglasses and regular glasses, based on light conditions.

Various sunglasses may also feature different visible light transmission (VLT) percentages. When selecting sunglasses, it's essential to choose those with a VLT percentage between 1 and 40 percent. Percentages between 0 and 19 percent are ideal for bright conditions, while those between 20 and 40 percent are perfect for everyday sunlight.

Lastly, sunglasses typically come with two types of lenses:

1. Dark colours (brown, grey, and green) are perfect for everything activities as they cut through glare and reduce eyestrain.
2. Light colours (yellow, gold, and light pink) are more suitable for snow sports.

Staying sun safe also means being aware of the impact the sun is having on your skin. Not only does too much exposure to the sun cause your skin to age faster, and therefore cause wrinkles to appear, but it can also raise your risk for skin cancer.

If you’re out in the sun a lot, remember to carefully check your skin for any new moles that may have popped up or are changing. Also, check your skin for a sore that is not healing or often starts randomly bleeding. Molemap provides many indicators for melanoma and other skin cancers.

Always keep an eye on your skin for any changes, and if you're unsure it's best to get it checked by a professional. University Health and Counselling Services can provide initial consults and referrals for enrolled patients.