June 1, 2024 “Dress for the Sun”
Depending on where you live hot sunny days are upon us. Yay…this is my favorite time of the year. It is proven that people smile more during sunny days than on dark gloomy days. The sun makes for great outdoor concerts and family get-togethers. The sun helps to boost our immune system as well as provide us with a good source of Vitamin D. Let’s not forget my favorite, sunbathing and getting an amazing tan. Like a lot of people, I live for the sun however it’s important to understand sun safety when exercising outdoors.
Two of the biggest hazards I witness weekly whether they are my clients or not and that is people not hydrating effectively and wearing dark colored clothing while exercising in the sun. Dark is considered, black, brown, blue, red and grays. Wearing dark clothing in the sun while exercising can be hazardous for several reasons:
Increased risk of heatstroke: Dark clothing can trap heat and moisture, making you feel hotter and more humid than you actually are. This can lead to heat exhaustion or heatstroke, which can be life-threatening.
Nurse Tadda: I have had several clients experience heat stroke. On a runday, I didn’t know that one of my clients had plastic wrapped around her stomach with some type of cream, she also had a waist trainer on then a t-shirt and then a long sleeve shirt on top of that. She started foaming at the mouth while coming up the hill. I had to use my trauma sheers and cut her out of the plastic.
Inadequate sun protection: Dark clothing can provide little to no protection from the sun's harmful UV rays. This can increase your risk of sunburn, premature aging, and even skin cancer.
Impaired visibility: Dark clothing can make it difficult for others to see you while exercising, especially during low-light conditions or in crowded areas. This can increase the risk of accidents or injuries.
Heat gain: Dark clothing can absorb heat from the sun and convert it into radiant heat, which can make you feel even hotter. This can lead to dehydration, fatigue, and decreased performance.
Nurse Tadda: There are so many people that don’t hydrate effectively and have literally passed out in the sun or become so fatigued that they must sit down. I keep ice and water especially during the evening sessions. I’ve had to pour ice over client’s heads or on their body to cool them down.
Discomfort: Wearing dark clothing in the sun can be uncomfortable and even painful. The heat and humidity can cause blisters, chafing, and sweat rashes.
Nurse Tadda: I have had a few clients break out into a sweat rash that resembles hives and may be very itchy and painful. Again, just wearing sunblock or long-sleeved shirts will help to prevent this for those with sensitive skin or if one is in the sun for long periods of time.
When exercising in the summer, it's essential to wear clothing that keeps you cool, dry, and comfortable. Here are some tips for choosing the right clothing and to minimize these risks, consider the following:
Wear light-colored clothing: Light-colored clothing is more reflective and can help keep you cool by reducing heat absorption. White any bright color.
Choose breathable fabrics: Opt for breathable fabrics like cotton, polyester, bamboo, or nylon that allow for airflow and moisture-wicking properties.
Add UPF protection: Consider adding UPF (Ultraviolet Protection Factor) protection to your clothing to prevent UV damage. Look for clothing with built-in UPF protection or apply sunscreen with a high SPF rating.
Stay hydrated: Don't forget to stay hydrated by drinking plenty of water before, during, and after your exercise routine.
Shorts and skirts: Shorts and skirts are great options for summer workouts. They allow for good airflow and help keep you cool.
Footwear: Wear lightweight, breathable shoes that provide good arch support and traction. Look for shoes with ventilation systems to help keep your feet cool.
Accessories: Consider wearing accessories like TFC hydration pack, sweatbands, headbands, arm bands or running hat to keep sweat out of your eyes and off your skin. Cooling towels are another great option.
When it comes to outdoor days, I want you to think light and loose. That's because even if you don't feel like you're sweating, you still want to evaporate moisture off your skin. The loose clothing allows air to pass along the skin and exit, speeding evaporation and carrying off excess heat. The summer and heat are only just beginning, and I want you to stay cool and hydrated during those scorching outdoor days! No Mess
