Whether on vacation or at home, sunbathing is relaxing and fun. The most important thing is not to overdo it and not to risk sunburn. To do this, sun worshipers take some measures and thus protect their skin and their entire body. This article explains what to look out for when sunbathing and how people can protect themselves.
Sun is healthy - in moderation
Basically, the sun is not the enemy. It gives light and warmth and without the sun no life would be possible on earth. It also helps the body to produce the hormone vitamin D. The body can produce most of this hormone itself if it is regularly exposed to UV-B radiation. Not least because of this, many people have a vitamin D deficiency in winter. In the summer months it is often enough to be outdoors regularly to produce vitamin D.
The important thing here is not to overdo it. Staying in the sun for too long can be dangerous and lead to sunburn. The maximum protection time of the skin must be observed here. This varies depending on the skin type:
- Skin type I: self-protection time of five to ten minutes
- Skin type II: self-protection time of ten to 20 minutes
- Skin type III: self-protection time of 20 to 30 minutes
- Skin type IV: self-protection time of up to 40 minutes
If the skin's own protection time has "expired", there is a risk of sunburn. The skin will begin to redden and possibly develop inflammation. Proper protection is now crucial.
Put on the right sun protection and avoid sunburn
Your own skin type is an important indicator of which sun protection is the right one. The rule of thumb here is: the lighter the skin, the higher the UV protection of the sun cream should be. The sun protection factor can be multiplied by the intrinsic protection time. A person with skin type I and a self-protection time of ten minutes can stay in the sun for 500 minutes after applying a cream with SPF 50, i.e. around eight hours.
Important: If the protection time has expired, it does not help to apply cream again. The skin has to regenerate in order to build up its own protection time again. Because if the self-protection time is zero minutes, it remains at zero, regardless of which factor it is multiplied by.
It is also essential to apply the lotion correctly. To be protected from the sun, a thick layer of sun protection is necessary. Only then can the product work and fulfill its purpose. A thin layer of sunscreen is not enough to effectively protect the skin from sunburn!
Most consumers choose sun protection based on its consistency and sun protection factor. Whether oil, cream, spray or lotion is really irrelevant and owed to personal needs. It is important here that the product is easy to apply and offers effective protection.
Incidentally, sunburn can only be avoided if all parts of the body that are exposed to the sun are actually creamed. This includes the edges of the ears, the bridge of the nose, the top of the feet and also the nape of the neck. The back must not be neglected either! For the sensitive scalp, it is advisable to wear a sun hat. Incidentally, this also protects against dangerous sunstroke.
Especially important: drink enough
As a rule, a normal fluid intake of two liters a day is sufficient for the human body. Not getting enough fluids in the body can lead to dehydration.
Another danger from sunbathing is dehydration. This can lead to confusion, cardiovascular collapse, or kidney failure. In the worst case, severe dehydration can be life-threatening. To prevent these dangers, sun worshipers should ensure they have enough drinks while they are in the sun. They offer a refreshing cooling off in the warm summer sun and supply the body with important substances.
Basically, "> Water is always the best way to quench your thirst. An adult should consume around 1.5 liters of fluid per day. If it is particularly warm or the body is exerting itself excessively and thus loses a lot of fluid through sweating, the need increases Still mineral water should be the first choice here. Those who prefer to drink carbonated water can of course fall back on it. Many people also find it easier to drink enough when they consume beverages with taste. Fresh fruit teas can be the right choice here when cooled. So-called fruit infused water is also a good idea: Simply mix still water with fruit, herbs and vegetables of your choice and then drink it.
Important: The selected drink should not be cooled down extremely with ice cubes and the like! The body first has to warm up ice-cold drinks and uses too much energy for this. It makes more sense to drink drinks at room temperature. These are refreshing enough.
People should avoid the following drinks while sunbathing:
- Coffee and other beverages with a high caffeine content
- alcohol
- Over-sweetened drinks
All of these drinks ensure that the body tends to lose more fluids than it absorbs. So, they support the process of dehydration and harm the body in the long run.
The right time counts
Anyone planning to sunbathe should think carefully about when the right time has come. Basically, it is important to avoid the scorching midday heat. The sun is most exposed between eleven and 3 p.m. and the sun puts the greatest strain on the skin. During this time it is important to be protected in closed rooms.
Not least because of this, it is customary in many southern countries to have a "siesta" around noon. Shops are closed, the locals are inside. Here sun worshipers should follow suit and relax. The temperatures are often the highest around this time. In the morning and afternoon, however, the right time for sunbathing has come.
Take good care of the skin after sunbathing
When the sun is finally over, it is essential to give the skin a good dose of care. She needs to recover from the strong sunlight. After sun creams and lotions help soothe the skin. They often contain calming ingredients from aloe vera. These cool the skin and help to regenerate.
Before the skin care treatment, of course, there is a refreshing shower. This will wash off the rest of the sunscreen and moisturize the skin. The care can then be applied afterwards. By the way: A good after sun lotion also supports the tanning process of the skin. The tan lasts longer and the skin suffers less from sunbathing. Not least because of this, this last step of sunbathing should never be forgotten. While the care moves in, the body has the opportunity to relax in the cool shade. This means that sunbathing is finally over.
