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Emergency Department

Beat the Heat: Stay Safe in the Sun

Summer is a great time to enjoy the outdoors, but too much sun can be dangerous for your health. Whether going for a walk, swimming at the lake, or just sitting in the sun, it’s important to know how to protect yourself from heat and harmful UV rays.

Why Sun Safety Matters

The sun gives off ultraviolet (UV) rays that we can’t see but can still harm our skin and eyes. Too much UV exposure can cause sunburn, skin damage, eye injuries, and even increase the risk of skin cancer.

UV rays are strongest between 11 a.m. and 3 p.m., even on cloudy days. Pay attention to the UV Index in your local weather report.

Temperature and UV index are NOT the same thing. UV rays can be intense with a high UV Index on a cool day. Always check the UV Index with the temperature before going outside so you can plan accordingly.

Understanding the UV Index

The UV Index is a number that tells you how strong the sun’s rays are on a given day. The higher the number, the greater the risk of harm to your skin and eyes, and the more you need to protect yourself. Here’s what the numbers mean:

Person holding tablet with UV index information.
  • 0–2 (Low): Minimal risk. Enjoy being outside, but don’t forget sunscreen.
  • 3–5 (Moderate): Take precautions like wearing a hat, sunglasses, and sunscreen.
  • 6–7 (High): Protection is needed. Seek shade during midday hours, wear protective clothing, and reapply sunscreen often.
  • 8–10 (Very High): Extra protection is essential. Avoid the sun during peak hours.
  • 11+ (Extreme): Take all precautions. Unprotected skin can burn in minutes.

Protect Your Skin

Wearing protective clothing such as long-sleeved shirts, a wide-brimmed hat, and sunglasses with UV protection to shield your skin and eyes is the best defense against UV rays.

 If wearing clothing that exposes skin, choose a broad-spectrum sunscreen with SPF 30 or higher. Sunscreens that state “water resistant” or “sport” tend to stay on better if you are in the water or sweating. Apply sunscreen 15 to 30 minutes before going outside and reapply every two hours or sooner if you’re sweating or swimming. Always reapply after being in the water. Don’t forget about your lips; use lip balms with SPF.

Stay Cool and Hydrated

Drink lots of water on hot days, even if you don’t feel thirsty. Avoid caffeine and alcohol, as they can make your body lose fluids.

Take breaks in the shade or go indoors, especially during peak sun hours. If you’re exercising or working outside, slow down and rest often to avoid getting overheated.

Watch for Signs of Heat Illness

It’s also important to recognize when your body is getting too hot. Heat exhaustion and heat stroke are serious health risks.

Heat exhaustion symptoms include:

  • Heavy sweating
  • Weakness or dizziness
  • Headache
  • Nausea or vomiting

Heat stroke is a medical emergency. Signs include:

  • High body temperature (over 40°C)
  • No sweating
  • Confusion or fainting
  • Rapid heartbeat

If someone shows these signs, move them to a cool place, give water if they’re alert, and seek medical help right away.

Enjoy Summer Safely

Getting outside is good for your health, but being sun-smart helps keep you safe. By checking the UV Index, staying cool, and protecting your skin, you can enjoy everything summer offers while keeping your body healthy. To learn more about staying safe in the sun, visit Sun Safety – Canada.ca