Safe Sport in the Sun

Safe Sport In The Sun Outdoor sports are a great way of staying fit. However, regularly training in the sun can have its own risks. Studies have found that athletes in some fields have a higher exposure to risk factors for skin cancer, as well as a higher prevalence for diagnosed cancer. Fortunately, there are many things that athletes can do in order to reduce their level of risk: Reducing sun exposure Altitude Schedule training times to reduce exposure. Exposure increases with altitude UV levels increase by Sun elevation 10%- 12% 60% At midday, the sun will be shining from directly overhead: 60% of UV exposure occurs between 10am and 2pm. per 1,000 metres Cloud cover Latitude 90% Sun intensity is higher nearer the equator Over 90% of UV rays can penetrate light cloud cover. 80% Ground fresh white snow reflection Ozone sand 15% UV can reflect back up, increasing exposure depending on the surface Ozone will absorb some of the UV rays, but levels vary on a day to day basis Remember: UV levels are not Remember directly linked to temperature; Holloway's shadow rule you cannot feel the effects of UV on your skin! If your shadow is shorter than you, you're more likely to burn Sunscreen Use as high a sun protection factor as possible; preferably 30+ Apply sunscreen prior to going outside Research suggests athletes should reapply sunscreen every 15 minutes for maximum protection while sweating. EVERY 15min During a long outdoors game you 125 can expect to use at least half of a 250ml bottle of Water- Use 2 tablespoons of sunscreen to cover your entire body. resistant sunscreen is ideal for ml athletes as it 2 tbsp provides more sunscreen. Use at least 2 teaspoons' worth to protect exposed areas. resistance to A tan is the equivalent OF AN SPF OF JUST 4 sweating. Using half the correct amount of an SPF 70 sunscreen will give an SPF of just 8.4. Clothing Try to wear clothing with as close a weave as possible - effective protection factor varies from around SPF 7 for a Some fabrics such as cotton also lose around half SPF white cotton T-shirt to 1,700 for of their sun protection factor when wet a long sleeved denim shirt. SPF 1700 LYCRA & SPANDEX tend to offer good UV protection, with NYLON & COTTON being less effective Look for features such as ventilation and wicking; if clothing is t00 uncomfortable Long-term sun exposure is also bad for the eyes. to wear, then no protection can be provided Wear wraparound sun glasses, with lenses marked at 99% -100% protection. Providing a good example It's vital that older athletes set a good example for their younger counterparts. An Australian study found that children were 16 times more likely to use sunscreen IF THEIR PARENTS DID 50% An American study on athletes aged between 18 and 30, engaged in outdoor sports found almost half the participants used sunscreen inadequately ALMOST 30% DID NOT USE IT AT ALL 30% 60.3% surfers footballers 4.7% Appropriate use was highest in surf sports athletes (60.3%) and lowest in football players (4.7%). Always make sure that you keep well hydrated, and never train alone in intense heat. REFERENCES THE HARLEY MEDICAL GROUP http://blogs.bmj.com/bjsm/2012/09/11/sun-exposure-in-athletes/ http://www.who.int/uv/publications/en/GlobalUVI.pdf?ua=1 http://www.sunsmart.org.uk/UV-the-sun-and-skin-cancer/how-do- we-know/sunsmart-campaign-evidence-base#The5 http://www.melanoma-fund.co.uk http://www.ncbi.nlm.nih.gov/pubmed/11712033 http://www.sunsmart.org.uk/UV-the-sun-and we-know/sunsmart-campaign-evidence-base#Sunscreen http://health.howstuffworks.com/skin-care/beauty/sun-care/5-sunscreens-for-athletes.htm#page=5 cer/how-do- http://www.sunsmart.com.au/about/faqs http://www.ccohs.ca/oshanswers/diseases/skin_cancer.html http://www.goodhousekeeping.com/product-reviews/research-institute/sun-protective-clothing http://www.skincancer.org/prevention/sun-protection/for-your-eyes/sunlight-and-your-eyes http://www.cancervic.org.au/about/media-releases/2012-media- releases/media-january-2012/practice-sunscreen-beach.html http://www.academia.edu/1527465/Social_Cognitive_Correlates_of_Young_Adult_Sport_Competitors_Sunscreen_Use http://familydoctor.org/familydoctor/en/prevention- wellness/exercise-fitness/exercise-basics/athletes-the-importance-of-good-hydration.html http://www.nhs.uk/conditions/Heat-exhaustion-and-heatstroke/pages/introduction.aspx