Are you ready to make the most of the summer season and shed those extra pounds? Outdoor workouts are a fantastic way to achieve your weight loss goals while enjoying warm, sunny days. However, it’s crucial to remember that basking in the summer sun also comes with its fair share of risks, especially when it comes to your skin. In this blog post, DC Metro Area Dietitian Kay Loughrey will share essential tips on practicing sun safety during your outdoor summer activities. So, whether you’re jogging, hiking, or even doing yard work, join us as we explore how you can stay protected while you spend time under the sun’s rays.
You may already be working towards your weight loss goals by following some kind of exercise routine. Summer is the prime time to adjust this routine to be outdoors and reap the benefits of exercising outside. One advantage includes an increased absorption of vitamin D from the sun, which helps reduce the risk of bone fractures especially in older adults, due to its role in the absorption of calcium and phosphorus. Vitamin D has been associated with a lower weight and BMI too, according to some studies. Spending time in the sun can even help regulate your circadian rhythm and improve your sleep quality. Staying active while outside is linked to improved mood and mental well-being, while stress is shown to be reduced. Furthermore, being outdoors expands your opportunities for activities to do, such as hiking, biking, gardening, and playing sports.
Although exposure to the sun has benefits, it can also be hazardous if you neglect to practice sun safety. It is crucially important to understand and be prepared for the risks that come from excessive sun exposure including skin damage and cancer, as well as dehydration and potentially heat stroke. You might not sweat it if you forget to wear sunscreen sometimes. However, skin damage results from cumulative exposure to the sun, so every single time actually matters. Moreover, the UV rays from the sun damage the DNA in our cells. The more you’re exposed to them, the more likely you are to develop skin cancer, one of the most common cancers in the United States. Don’t let this happen to you! Wear sunscreen with at least SPF 30 every time you go into the sun, regardless of whether it’s only for a short period of time or even if it doesn’t seem hot outside. Also, don’t forget to reapply, especially if you’re swimming. For even better protection, wear lightweight and light-colored clothing with long sleeves to shield your skin from the sun.
So you’re diligent about applying your sunscreen, but are drinking enough water when you’re out in the sun? Though exercising outside is a great idea to step up your workout, maintaining hydration 
is critical to your safety. Sweating is a good sign, as it means you’re hydrated. Make sure you continue replenishing fluids lost through exercise by bringing a reusable water bottle with you on your hike or wherever it is you’re enjoying the warm weather. It is also important to eat enough nutrient-dense food to maintain the electrolyte balance in your body after drinking extra water. According to the CDC, it is safe to consume about one 8-ounce cup of water every fifteen to twenty minutes when you’re out in the heat. If you ever start to feel fatigue that isn’t associated with whatever activity you’re doing outside, hydrate immediately and don’t hesitate to go back inside if symptoms of heat exhaustion persist.
Nevertheless, knowing how to spend time outside during the summer and practicing the above safety measures can prove to be rewarding when it comes to your physical and mental fitness. With plenty of options for outdoor exercise, make it your goal to spend at least an hour outside every day this summer, and remember always practice sun safety.
Resources:
Khosravi ZS, Kafeshani M, Tavasoli P, Zadeh AH, Entezari MH. Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. Int J Prev Med. 2018;9:63. Published 2018 Jul 20. doi:10.4103/ijpvm.IJPVM_329_15
Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL. The great outdoors: how a green exercise environment can benefit all. Extrem Physiol Med. 2013;2(1):3. Published 2013 Jan 3. doi:10.1186/2046-7648-2-3
Harvard T.H. Chan School of Public Health. Vitamin D. The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation.
MedlinePlus. Patient Instructions: Sunburn. U.S. National Library of Medicine. Available at: https://medlineplus.gov/ency/patientinstructions/000891.htm.
Johns Hopkins Medicine. Sun Safety. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/sun-safety.
Centers for Disease Control and Prevention (CDC). Basic Information About Skin Cancer. Available at: https://www.cdc.gov/cancer/skin/basic_info/index.htm#:~:text=Cancer%20is%20a%20disease%20in,cancer%20in%20the%20United%20States.
Centers for Disease Control and Prevention (CDC). Sun-Protective Clothing. National Institute for Occupational Safety and Health (NIOSH). Available at: https://www.cdc.gov/niosh/mining/userfiles/works/pdfs/2017-126.pdf.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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