How Long Should I Play Sports In The Sun?

Summer is a time that encourages us to relax, but also to improve our health and our physique, so we choose to play sports. However, there are some risks of playing sports in the sun that you should consider before thinking about how long you should play sports under those circumstances. Read the following note:

Being able to reach temperatures above 30 °, it can be difficult to do sports outdoors. This entails certain risks that must be taken into account, such as:

1. Solar Radiation.

There is a risk to do sports in the sun due to the high solar radiation that exists on these dates, especially between the hours of 10 am and 4 pm. Being exposed to solar radiation for a long time can increase the risk of developing skin cancer, especially when it creates injuries such as burns. It helps a lot to use sunscreen to reduce this risk, but it is recommended to do sports as far away as possible at noon. It is also advisable to look for alternatives such as exercising indoors or with shadows of trees if you do not have the option to exercise at another time.

Constant exposure to the sun while we train also favors premature aging of the skin and the appearance of wrinkles and spots, causing cumulative damage that can be irreversible.

2. Dehydration.

If you are going to exercise, especially in the sun, it is essential that you drink water before, during and after exercise. This will prevent heat stroke and help reduce the risk of dizziness, cramps, excessive temperature rise and exhaustion. 

It is also recommended to have good hydration throughout the day and not only when you are going to exercise.

3. Clothing and Accessories.

Clothing should be loose fitting to allow circulation of air between the t-shirt and body and should be light weight, loose fitting and light colored, to reflect the radiant solar heat. Contrary to what is thought, sweating excessively does not serve to burn fat, so you should also avoid wearing too many clothes if the temperature is very high and use what is necessary to take care of the sun (hat and glasses).

4. Fitness and proper warm ups.

Peoples who are less fit are at greater risk of heat illness. Therefore, it is always important to perform adequate conditioning and fitness training prior to undertaking any competition in a hot and/or humid environment. It is always recommended to do proper stretching and warm ups before the match also helps to avoid cramps and other muscle injury during the play.

5. Sunstroke When Doing Water Sports.

When doing sports such as swimming or surfing, one can perceive that exposure to the sun does not affect us so much when being in contact with water. However, there is still a risk when exposed to high temperatures, even under water.

For this reason, it is important both to use sunscreen (reapply every hour if possible) and to have good hydration, since you also lose fluids due to effort.

Final tips:

• Exercise avoiding the hours closest to noon, since in those hours the solar radiation caused by ultraviolet rays increases, increasing the risk of skin cancer.
• Avoid dehydration by drinking between 200-400 ml of water every 30 minutes at least. This will help you combat dehydration and excessive exhaustion. Having good hydration everyday also helps you avoid acquiring various ailments and diseases.

• Do not wear too many c, but choose a breathable and light one; preferably light colors. If you are very exposed to the sun, use a cap to protect the skin of your face and glasses for your eyes, since they are sensitive areas to the sun's rays.
• Do not be afraid to expose yourself to the sun at the appropriate times, as it is a direct source of vitamin D, which helps your body absorb calcium. Keep in mind that if you are going to be exposed to the sun, try to do it as little time as possible, trying to find shade and using sunscreen.