Summer is a great time to explore new workouts and take your activity outside. However, with the longer days comes increased exposure to heat and ultraviolet (UV) rays. Get the most out of your workout by incorporating these tips in with your workout to stay healthy while also enjoying some Vitamin D.

Seek shade

The sun’s UV rays are most intense between 10 a.m. and 4 p.m. Try limiting your exposure during this time or exercise in the shade.

Wear protective clothing and accessories

Wear light-weight long sleeves and pants, wide-brimmed hats and sunglasses that block 99-100% of UV rays.

Apply a broad-spectrum sunscreen

Aim to use sunscreen that is ultraviolet A (UVA) and ultraviolet B (UVB) protected. Make sure your sunscreen has a sun protection factor (SPF) of 30 (blocks 97% of UVB rays) or more and is water resistant.  

Check the UV Index

Check the UV Index before stepping outside. The UV Index Scale ranges from 1 to 11+.  A higher number means a greater risk of exposure to UV rays and a higher chance of sunburn and skin damage that could ultimately lead to skin cancer, according to the American Cancer Society.

Stay hydrated

When the temperatures rise, getting enough to drink is important whether you’re playing sports, traveling or just sitting in the sun. According to the American Heart Association, “Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke.”

Whether you are running on the Pi Mile or scoring goals on the Campus Recreation Center (CRC) fields take precautions to protect your self during these summer months. For more health and well-being, tips go to hw.gatech.edu/.