How to avoid sunburn and tanning during outdoor exercise?

How to avoid sunburn and tanning during outdoor exercise?

When exercising outdoors, direct exposure to sunlight can cause skin to burn and tan. Long-term sun exposure also increases the risk of skin cancer and premature skin aging. To protect your skin and prevent sunburn and tanning, here are some detailed ways to do so.

1. Use sunscreen: Sunscreen is the first choice to prevent skin damage. Choose a sunscreen with SPF (sun protection factor) of at least 30 or higher to provide effective protection. The timing of sunscreen application is important, it is best to apply 15 minutes before exercise to ensure that the sunscreen is fully absorbed. Reapply sunscreen every 2 hours or more during exercise, especially if you sweat or wipe it off your face.

2. Wear a hat and sunglasses: Wearing a hat and sunglasses provides extra sun protection for your face and eyes. Choose a hat with a larger brim to shield the face and neck from direct sunlight. Choose sunglasses with UV protection to help prevent eye exposure.

3. Avoid strong sunlight: Try to avoid outdoor exercise when the sun is at its strongest when it is rising and setting. Choose a shady place to exercise, such as in the shade of a tree or using a tool such as a parasol.

4. Wear appropriate athletic clothing: Choose to wear lightweight, breathable athletic clothing to reduce the amount of time the sun is directly exposed to the skin. Choose clothing materials such as cotton, hemp or synthetic fibers to help absorb moisture and keep skin dry.

5. Keep your body hydrated: During outdoor exercise, your body is prone to water loss. It is important to keep your body hydrated to maintain the moisture balance of your skin. Adequate intake of water or sports drinks to replenish the body's hydration.

6. Choose foods and supplements that protect your skin from the sun: Some foods and supplements contain natural antioxidants and sunscreen that can help protect your skin from sun damage. For example, eat foods rich in vitamin C and vitamin E, such as citrus fruits, red peppers, and nuts. In addition, drinking green tea has also been shown to help protect the skin from UV damage.

7. Pay attention to skin care: Timely skin care after sunburn can help relieve the discomfort of sunburn and tanning. Use soothing and moisturizing products such as aloe vera gel, lotion, or ice on sunburned or tanned areas. Avoid harsh cosmetics or perfumes that aggravate skin irritation.

8. Check your skin regularly: Check your skin regularly for abnormal moles, spots, or other skin lesions, especially in areas that are exposed to direct sunlight. If you find any suspected abnormal skin conditions, consult your doctor in time for proper evaluation and treatment.

In summary, avoiding sunburn and tanning requires a combination of protective measures, such as using sunscreen, wearing hats and sunglasses, avoiding strong sun exposure, wearing appropriate sports clothing, keeping the body hydrated, choosing sun-protected foods and supplements, paying attention to skin care, and checking the skin regularly. Taking these steps will maximize your skin's protection from UV rays while allowing you to enjoy healthy outdoor exercise.

In summary, avoiding sunburn and tanning requires a combination of protective measures, such as using sunscreen, wearing hats and sunglasses, avoiding strong sun exposure, wearing appropriate sports clothing, keeping the body hydrated, choosing sun-protected foods and supplements, paying attention to skin care, and checking the skin regularly. Taking these steps will maximize your skin's protection from UV rays while allowing you to enjoy healthy outdoor exercise.