Summertime is a great time to pack up the family and hit the beach and other sunny summer destinations. But with the summer fun also comes a big health risk if you’re not careful: too much sun exposure.

Outdoor exercise and activity is a great way to build upon wellness and fitness during the summer. However, it is also important to limit overexposure to the sun so you don’t experience painful and potentially dangerous health situations.

The most commonly associated risk of too much sun is getting a sunburn through harmful UV rays. However, sun exposure for prolonged periods can also lead to some forms of melanoma, long-term skin damage, dehydration, and even heart-related conditions like stroke.

So how can you keep the whole family from getting painful sunburns or other harmful effects of overexposure to UV rays?

Wear protecting clothing or hats when possible!

Especially on a beach day or outdoor outing, you’re usually only thinking about enjoying the great weather. However, it is also important to remember that the clothing your wear helps to protect against harmful UV rays.

Sunhats and specially-designed protective clothing can help to ensure you don’t get burned from UV rays and sunshine. Especially when hiking, sun-resistant clothing and hats can help to keep you comfortable on a hot day.

Make sure to keep these tips in mind whenever you are out enjoying the great summer weather!

Drink plenty of water throughout the day.

Dehydration becomes a significant health risk whenever you are outside on a hot and sunny day for significant periods of time. To avoid harmful levels of dehydration, make sure that you have plenty of water on hand at all times.

Ample water supply and access is needed to keep your hydration level at a steady and healthy amount. If there is no public water supply nearby, make sure you have a reusable water bottle or other access to water throughout the day. At the beach, make sure to bring as much water as you can.

When you are dehydrated, your risk of significant health risks including stroke, heart attack, diarrhea, collapse, and fainting increases. Make sure that water bottle is close by!

Bring sunscreen whenever you stay outside for a long duration

Sunscreen is one of the most effective tools to keep safe in the summer sun! Always have a bottle of sunscreen with SPF 30 or higher on your persons at all times.

SPF 30 sunscreen allows you to protect your skin from harmful UV rays throughout the day, If you’re at the beach, camp or park you’ll want to re-apply sunscreen every 2-3 hours, depending upon how sensitive your skin is.

Additionally, you’ll want to find the appropriate sunscreen for your outing. Some sunscreens offer sweat and water resistance, which are great options whenever you’re at the beach!