Here Comes the Sun

It's the quintessential conundrum of summer: How to have fun outside without getting too much sun.

That too much sun exposure is bad for you is now an indisputable fact. According to the American College of Preventive Medicine, malignant melanoma, the deadliest form of skin cancer is second only to lung cancer in increasing numbers of cases. 

So how do you strike a balance and get the fun without the risk? It's easier than you might think. Here are some simple ideas.

Timing, of course, is everything. A good rule of thumb is to avoid sun exposure whenever your shadow is shorter than you are (roughly 10 a.m. and 4 p.m.) That's a rule even kids can remember.

My own favorite strategy is to get up early in the morning and get out before the sun gets strong. That way, you get the benefit of the cool morning air, and the low sun angle which helps reduce sun exposure. Evenings are also good, at least in terms of sun exposure, though you won't get much temperature reduction until after the sun sets.

Picking your pastimes and your places can sometimes help. If your goal is to avoid excess sun exposure, some sports are obviously better than others -- and so are some places. For example, I like to save high-exposure sports like riding a road bike, beach-walking, or paddling a canoe or kayak for early summer mornings or days with heavy overcast. Light cloud cloud cover provides very little protection from sun exposure, especially when the sun is high at mid-day.

Seek shade. On sunny days, consider riding your mountain bike or hiking on a trail with lots of shade. Woodland trails are vibrant with wildflowers and luxuriant greenery. The deep woods can be beautiful on a summer day.

Wear protection. Even in the morning and in the shade, it still makes sense to wear sunscreen, sunglasses, and sun-protective clothing.

Sometimes you just can't avoid sun exposure. I've just been bitten badly by the sailboarding bug, for example, and that's a sport just made for sunny, breezy summer days. So is sea kayaking and canoeing. Hiking mountain summits is another example. The time it takes to get up and down means you're spending your summit hours in the high sun. Ditto with long-distance road bike riding; there's no way to avoid the sun.

In these situations, protection becomes vital. Again, sunglasses, sunscreen and sun-protective clothing (especially a big, floppy hat) are your three primary defenses.

Staying fully hydrated is particularly important if you are going to be exercising in the sun to avoid heat exhaustion or heat stroke.

In a very real sense, the summer sun is no different than the cold of winter. If you dress right, and take sensible precautions, you can go out and find lots of enjoyment with minimal risk. Life isn't a spectator sport. 

Serious sun protection

Sunscreen is a two-edged sword. The best advice I've been able to find says wear lots of it, SPF (sun protection factor) 15 or higher, reapply it often, but don't rely on it. The American College of Preventive Medicine finds insufficient evidence to recommend for or against sunscreen use. Sunscreen may actually increase your risk for malignant melanoma by increasing your sense of confidence and your exposure. Sort of like feeling that it's okay to drive a motorcycle recklessly because you're wearing a helmet.

Sunglasses: Check the labels before you buy, get ones which block 99-100% of both UVA and UVB and which either wrap around your face or have side-shields. The best I've found are also polarized to reduce glare. There are lots of good sunglasses on the market, but the best ones aren't cheap. I don't hesitate to recommend Panoptyx and Action Optics for performance. Use them as a point of comparison.

Sun hats: Forget baseball caps. Choose something with UV-blocking material and at least a 4-inch brim all around or a cap with a brim and neck shield. Outdoor Research, Tilley, and Columbia Sportswear all make good ones.

Sun clothing: A cotton T-shirt has an SPF of 8, less if it's wet. There are now wash-in sunscreens for clothing, but I don't know how well they work. Lightweight, light colored, long-sleeve, high SPF clothing offers the most protection. Sun Precautions is the granddaddy of all the sun-protection clothing companies, offering top-to-bottom SPF-30 sun protection that's light and cool (just not cheap). I've also had great luck using ventilated technical fishing clothing from Hook & Tackle for regular outdoor use.