Outdoor Essentials
staying safe in the sun
by Heather Hawkins
The warm sunshine and gorgeous Colorado weather is drawing you outdoors. Before you set off to the lake or on a hike through the park, these suggestions from Dr. Kathy Waller of Hartshorn Health Services will help you put together the ultimate “beach bag” to keep you safe and healthy during day trips in our area.
Include these essentials in all of your beach bags:
- Sunscreen to protect the skin from damage, especially if you are in or around water because it reflects the sun’s rays
- Sunglasses with approved UVA and UVB protection to prevent long-term damage to the eyes
- Water to stay hydrated
- Healthy snacks like granola bars, fruits and vegetables, string cheese, nuts or trail mix
* First Aid Kit suggested by American Red Cross
- Ace wrap
- bandages
- antibiotic ointment
- antiseptic wipes
- gauze
- adhesive tape
- hand sanitizer
- acetaminophen or ibuprofen
- tweezers
- prescribed medicines, including allergy medications
- instant cold compress
- sterile gloves
Hiking in Lory State Park requires a few more items:
- First aid kit in case of injury (*see First Aid Kit)
- Toilet paper
- Insect repellant that will guard against ticks and mosquitoes
- Sturdy hiking boots because they protect your ankles better than tennis shoes and much better than sandals
- A light poncho (or even a large garbage sack) in case of afternoon rain showers
- Layered clothing can be very beneficial, even during a short hike, since the temperature can change drastically
- A whistle, a map of the park, a small flashlight and a few matches in a waterproof container can help if you get lost
- Duct tape wrapped around your water bottle a few times and a few safety pins – it’s amazing what you can do with them in an emergency situation, like repair a hole in your backpack, water bottle or poncho, tape a sprained ankle, cover a blister or remove splinters
Add these items if you’re going to a Rockies game:
- Bug spray to prevent mosquito bites
- A hat to further protect your eyes and face from the sun
- A light jacket and rain gear if you’re not sure about the weather
These items are a good addition if you’re boating on Horsetooth Reservoir:
- Life jackets for every person on the boat
- Mosquito repellant
- A first aid kit *
- Sandals or flip flops to prevent injuries from stepping on sharp rocks or broken glass in the sand
- Leave the alcohol at home – while it may be tempting, avoid it because alcohol impairs judgment and leads to increased risk for accidents like drowning and drunken driving
You’ll also want to take this stuff along if you’re mountain biking up Poudre Canyon:
- A good helmet
- Insect repellant
- Light rain gear and jacket since Colorado weather is unpredictable
- A small first aid kit *
- Spare tubes and other equipment that might be needed for repairs
- Duct tape around the water bottle and a few safety pins are also good for mountain biking emergencies – like "buddy splinting" sprained fingers or toes together, making a gurney to carry an injured person or making a sling with a T-shirt
Include these things if you go fishing on the river:
- Good insect repellant since mosquitoes and ticks like bodies of water
- Hand sanitizer
- A small first aid kit in case you catch yourself on a hook *
- Good shoes and waders if you want to use them
If you’re going to Water World, don’t forget these items:
- Flip flops or water shoes since the cement can get very hot
- An attachment for your sunglasses to keep them from flying away
- Outside food and drinks – but Water World only allows original containers (no filled water bottles from home) and no glass
1. When should people wear sunscreen? Is it always necessary?
People should wear sunscreen whenever they are outside for more than a few minutes.
Even on cloudy days, sun damage can occur because the sun reflects off water, snow, sand and cement. While people with darker or olive colored skin will not burn as easily as those with fair skin, the sun exposure to their skin can still have damaging effects.
2. What is SPF?
SPF means "Sun Protection Factor" and is a rating factor calculated by comparing the amount of time needed to produce a sunburn on protected skin to the amount of time needed to cause a sunburn on unprotected skin. Therefore, it refers to the product's ability to block out the harmful rays of the sun (although it refers only to UVB rays). For example, if you have medium to fair skin and would usually sunburn after two to three hours in the sun, it would theoretically take 10 to 15 hours to sunburn if you applied SPF 5.
3. How does sunscreen work?
Sunscreen forms a barrier on the skin's surface. The ingredients reflect and scatter UV radiation as well as absorb the radiation and dissipate it as heat.
4. Do people in Colorado need to be more cautious outdoors than other places?
Yes, the sun's ultraviolet rays are more intense at higher altitudes, so sunburn and skin damage can occur more easily. We also need to be sure to protect our eyes with sunglasses, because UVA and UVB rays can also cause long term damage to the eyes, including macular degeneration.
5. How often do you need to reapply sunscreen?
The American Academy of Dermatologists recommends that sunscreen be reapplied at least every two to three hours and after swimming or sweating since the sunscreen is washed off the skin.. Beware of products that claim to be waterproof or extended "all day" protection; they still need reapplication as well.
6. What should people look for when buying sunscreen? Is one SPF better than another?
Experts recommend sunscreen of 15 to 30 that includes both UVA and UVB protection. Sunscreens above 30 do not give much increased protection. People with fair skin should use SPF 25 to 30, while darker skinned individuals would do fine with SPF 15 to 25.
7. What can happen if people don't wear sunscreen?
Of course, without sunscreen, a painful sunburn can result from prolonged sun exposure. Sunburns cause damage to the skin cells, which can lead to skin cancer later in life. The “tan” that we think makes people look “healthy” really indicates that their skin is damaged. Skin cancer is the leading type of cancer in the United States, and the number one environmental cause is sun exposure. Besides cancer, long term effects of sun exposure also include premature wrinkles and leathery skin.
- Dr. Kathy Waller of Hartshorn Health Services provided the answers to this SPF Guide.