How to Protect Yourself from Sun Effects During Sports?
Majority of sports activities happen outdoors, and this increases the risk of athletes getting affected by the sun. Sunburns and sun-related skin cancers are some of the ailments that can occur due to too amount time spent under the sun, especially if care is not taken to wear protective clothing. Tri-athletes run the highest risk as they need to do long workouts under the sun.
One of the biggest drawbacks of being under the sun too long is the exposure to Ultra-violet radiation. Of the three type of UV radiation-UVA,UVB and UVC-UVC is absorbed by the ozone layer, leaving UVA and UVB to reach the earth’s surface and thus the human skin. Even clouds, which keep heat from reaching the earth, block only about 20% of UV radiation. In fact, skin damage due to UV rays occurs even on the coldest days of the winter; snow being highly reflective, bounces almost 90% of the sun’s rays upwards and sideways, making it equally dangerous for humans.
Radiation Eye Injuries
Intense sunlight usually causes eye injuries. Thus, sportsmen like skiers, snowboarders, and mountaineers are most prone to it. They should pay special attention even to sun rays reflecting off the snow. UV rays are also one of the leading causes of loss of vision, apart form other eye problems including cataracts and macular degeneration.
Skin Cancer
Melanoma, or skin cancer, can develop in case of too much time spent outdoors in the sun. Skin cancer occurs regardless of skin color; however certain characteristics like fair skin, blue/ green/ hazel eyes, light-colored hair, freckles, a tendency to burn rather than tan, a history of severe sunburns, a personal or family history of skin cancer, working outdoors etc can increase the chance. Increased time for outdoor activities among athletes is a cause for the rise in skin cancer among them, apart from decrease in the coverage of clothes and increased sweating.
Sunburn
Sunburn is a common skin ailment. It is an inflammatory response of the skin to the immense amount of damage that UV rays are causing in the skin cells and blood vessels. Aspirin helps thwart burns.
Photo-Aging and Mutation
Chronic sun exposure causes the wrinkly and old-looking faces. This is commonly termed as photo-aging. UVA rays cause this, by penetrating deep into the skin and destroying the elastic fibers inside. Sun rays also cause mutation. Too much exposure to UVA and UVB rays damage DNA of skin cells; the body isn’t capable of repairing such damages.
Some tips for year round sun protection
- Two tablespoons of sunscreen should be applied to the entire body every two hours. Sunscreen having a broad spectrum (i.e., against UVA and UVB rays) and an SPF of 15 or higher must be used. Such sunscreens do not block the skin pores, helping the body to cool off effectively. Its always better to use water resistant sunscreens.
- Hats that cover the face and the back of the neck should be used. UV blocking clothing and sunglasses should be used too. Make sure sports eyewear has 3-mm polycarbonate lenses. Polycarbonate filters 100 per cent of ultraviolet (UV) light, thus preventing radiation eye injuries.
- Drink lots of water- it helps prevent dehydration.
- Foods high in vitamins C, E, and A, selenium, and carotenoids should be consumed. These nutrients, which are known as antioxidants, help stop inflammation that leads to cancer and collagen breakdown.