Recreational hazard: the sun!

In South Africa, we tend to take the sunshine for granted, which is probably why we don't notice the damage done by the harmful rays of the sun. When you're on the road during the summer months, you need to take special care.

Apart from the visible rays of the sun, it also emits invisible, short wavelength ultraviolet rays that we cannot see. These rays can damage your skin, eyes and hair and therefore you have to take measures to protect your body.

Your skin
Our bodies need the sun to manufacture vitamin D, which is needed for the proper utilisation of calcium. However, prematurely aged skin and skin cancers are the results of too many hours in the sun, especially if you have a fair skin. Unfortunately the damage caused by the sun accumulates over years so that it is often only later in your life that you notice it, and then it's too late to do anything about it.

The best protection against skin damage and skin cancer is a good sunscreen. Apply it liberally all over your skin, even if you start out early in the morning. Re-apply it as often as possible and definitely after you've finished a race; it is often during socialising after a race that athletes get sunburn. The higher the SPF of the sunscreen the longer you can stay in the sun. Read the product label to know how long you can stay and throw away sunscreen that has reached the expiry date.

Your hair
Dry and brittle hair, split ends and faded colour are symptoms of sun-damaged hair. The ultraviolet rays of the sun damage both the outer and the deeper layers of the hair. Therefore, use a good hair conditioner daily, preferably one with sunscreen, and wear some headgear when you spend time in the sun.

You eyes
We often don't realise it but our eyes are affected by the sun as much as the rest of our bodies. Sun-damaged eyes may tear excessively, be painful and feel scratchy. The front upper layer of the eye is usually affected first, leading to a condition known as photokeratitis. Other conditions that may result from sun-damaged eyes are age-related macular degeneration, pterygiums (growths on the whites of the eyes), cataracts and cornea problems.

Sunglasses with polarised lenses and wide-brimmed headgear will help to protect your eyes from the ultraviolet rays of the sun.

Dehydration
Did you know that your body may lose as much as one litre of sweat per hour when running, walking or cycling in hot conditions? If you do not replace this fluid, you may become dehydrated.

Drink eight to ten glasses of water per day and even more before, during and after exercise.

Final word
It's best to stay out of the sun between 10 am and 3 pm. If not possible, take care to protect yourself from the harmful rays of the sun, thereby limiting the damage caused by the sun.