With access to the City of Asheville’s parks, greenways, and outdoor spaces throughout the city, it’s natural to get out in the sun during warm spring and summer days. This year, make sure it’s second nature to protect your skin from the sun when you go outside. Asheville Parks & Recreation (APR) operates a public pool at Dr. Wesley Grant Southside Community Center and a free splashpad in Pack Square Park, Splasheville.
Ultraviolet (UV) rays from the sun and other sources like tanning beds are the #1 cause of skin cancer. Too much exposure can also cause irritating sunburn, eye damage, immune system suppression, early skin aging, and premature wrinkles. To lower your risk, shield your skin with broad spectrum (UVA/UVB) sunscreen with an SPF of at least 30, stay in the shade, and wear protective clothing, wide brim hats, and wraparound UV-blocking sunglasses.
These recommendations are for kids and adults. Babies have thinner skin and underdeveloped melanin, so they should be kept out of the sun whenever possible. If they must be in the sun, dress them in clothing and hats that cover the entire body. If your baby is younger than 6 months old and still has small areas of skin (like the face) exposed, you can use a tiny amount of SPF 15 sunscreen on those areas.
Use Sunscreen
The American Academy of Dermatology (AAD) recommends that all kids and adults apply sunscreen 30 minutes before sun exposure and re-apply every two hours or after swimming or excessively sweating. The label should state that it is broad spectrum (protects skin from UVA and UVB rays, both of which cause cancer), SPF 30 or higher, and water resistant or very water resistant (for up to 40 or 80 minutes as sunscreens are not waterproof or sweatproof and need to be reapplied). One ounce of sunscreen, enough to fill a shot glass, is considered the amount needed to cover the exposed areas of the body. Don’t forget often-missed spots like ears, neck, and tops of feet!
Stay in the Shade
To avoid the strongest UV rays, stay in the shade unless an activity requires you to be in direct sunlight. Even on cloudy, cool, or overcast days, UV rays still beam down. This “invisible sun” can cause unexpected sunburn and skin damage – even when performing day-to-day errands and activities. If allowed, bring an umbrella or pop-up tent to outdoor events. The sun’s rays are typically strongest from 10am-4pm.
While high-UPF clothing is great, you probably already have tightly-woven items that work, too. To make sure a garment offers enough protection, put your hand inside. If you can’t see through the material, it will block more UV rays. Dark colors generally provide more protection than light colors. Dry fabric is also more protective than wet fabric.
Wear Sunglasses
Even one day in the sun can lead to a burned cornea, the outer clear layer of the eye. Over time, sun exposure can cause cataracts, clouding of the eye lens leading to blurred vision. The best protection is sunglasses that provide 100% UV protection. Large-framed and wraparound sunglasses will protect your eyes from light coming in from different angles. Labels that say “UV absorption up to 400 nm” or “Meets ANSI UV Requirements” mean the glasses block at least 99% of UV rays. Those labeled “cosmetic” block about 70% of UV rays. Those without a label may not provide any protection. Children need smaller versions of real, protective adult sunglasses – not toy sunglasses.
Treating Sunburn
If you end up with a sunburn, take a short cool (not cold) bath or shower, apply gentle moisturizing lotion (not petroleum or oil based) while skin is still damp, replenish your fluids, and stay out of the sun until your skin has healed. If the sunburn is severe and blisters develop, call your doctor.
By following these simple sun safety guidelines, you can fully enjoy all that Asheville’s outdoor spaces have to offer, while keeping your skin healthy and happy for years to come
While protecting your skin from UV rays is crucial, don’t forget the importance of staying hydrated, especially on warm days spent enjoying Asheville’s outdoors. Sweating is your body’s natural way to cool down, but it also means losing vital fluids and electrolytes. Dehydration can quickly lead to fatigue, headaches, muscle cramps, and even serious heat-related illnesses like heat exhaustion or heatstroke.
Here’s how to keep your body properly fueled for fun in the sun:
- Drink Early and Often: Don’t wait until you’re thirsty – thirst is often a sign that you’re already mildly dehydrated. Sip water regularly throughout the day, even before you head out, and continue to drink every 15-20 minutes when active outdoors. Keep a reusable water bottle handy as a constant reminder!
- Water is Best, but Consider Electrolytes: For most casual outdoor activities, plain water is your best friend. However, if you’re engaging in strenuous activities, exercising heavily, or spending extended periods sweating, consider sports drinks or coconut water to replenish lost electrolytes (minerals like sodium and potassium). Look for options with lower sugar content.
- Eat Your Water: Many fruits and vegetables are packed with water and can contribute significantly to your daily hydration. Think refreshing watermelon, cucumbers, strawberries, and oranges – perfect snacks for a park visit!
- Be Mindful of Certain Beverages: While tempting, alcohol and highly caffeinated drinks can actually dehydrate you. If you choose to consume them, be sure to balance them with extra water intake.
- Listen to Your Body: Pay attention to signs of dehydration such as dry mouth, dizziness, dark-colored urine, or decreased urination. If you feel any of these symptoms, move to a cooler area, rest, and rehydrate slowly. For severe symptoms, seek medical attention.
More from Asheville Parks & Recreation
For community members looking to cool off, all Asheville Parks & Recreation community centers feature air conditioning and WiFi access. Free community offerings include exercise classes, hobby clubs, card and board games, dances, cooking and healthy living classes, affinity groups, arts and crafts, music jams and drum circles, trivia, salsa and line dancing, indoor basketball, programs for teens and young adults, special events, and much more.