If you're having your holiday in a warm climate like Turkey, you'll probably be spending a good deal of time in the sun. Even though the warmth of the sun may feel good, basking unprotected in the rays is not healthy. Not only does it age your skin , it also increases your risk of skin cancer . The types of sunlight mainly responsible for sun damage are known as ultraviolet A (or UVA) and ultraviolet B (UVB).
A sunscreen should be your first line of defence against the sun . Most experts recommend using a sunscreen with a sun protection factor (SPF) of 15 or more . A sunscreen with an SPF of 15 will filter out UVB and at least some UVA light. Also, when you will be swimming or perspiring, try to pick a sunscreen that is waterproof or water resistant.
For protection, cover exposed areas with opaque clothing and wear a wide-brimmed hat to protect your head and face. Beach umbrellas and any material you can see through do not fully protect against sun. Try to stay out of sun between 10 a.m. and 3 p.m. , when the rays are the strongest, reapply sunscreen often, especially after you swim or if you are sweating heavily.
Avoid frequent sunscreen use on infants. Generally, infants should be kept out of the sun as much as possible. A hat also helps to protect them from sun exposure.
Be especially careful about sun exposure if you take medication, since certain drugs can increase your sensitivity to light . The combination of these drugs and sunlight can increase the risk of developing rashes sunburn, premature skin aging, or more serious consequences such as, cataracts, blood vessel damage, skin cancer, allergic reaction and reduced immunity.
It's important to protect your eyes from the UV radiation, which increases the risk of cataracts.
Wear loose-fitting , light weight clothing in hot weather.
Rest frequently .
Avoid hot places.
Decrease your alcohol intake daytime and increase your intake of other fluids . Drink adequate fluids.
Avoid overheating if you are taking drugs that impair the heat regulation, or if you are obese , or elderly .
Exercise gradually and increase salt and water intake .
Cover your body as much as possible with light-coloured (heat-reflection) clothes made of cotton or other fabrics that “breathe” and promote the evaporation of perspiration (the body's cooling mechanism). Clothing should fit loosely, but not be so floppy that it will entrap insects.
Swap over at least two pairs of shoes , so that you can let each pair dry out on alternate days. Sandals are not advised, despite the fact that they are airy, due to the threat of insect bites, sunburn, stubbed toes and blisters.
Your best bet is to select shoes that cover the foot, but are made of materials that have some breathing capability. It is also important to avoid rubber insoles. And to avoid blisters, you should always wear pure cotton socks.
Avoid outdoor activities between 10 a.m. and 3 p.m. (when the sun's rays are strongest). If you do go out during this period, cover exposed parts of your body with an effective sunscreen and try to stay in the shade as much as possible.