Going to the pool can be a fun and relaxing activity, but it also requires some preparation and safety precautions. Here are some things you should do before going to the pool:
- Check the weather and avoid swimming in storms or strong winds.
- Pack essentials such as sunscreen, water, towel, swimsuit, goggles, hat and flip-flops.
- Apply sunscreen at least 15 minutes before sun exposure and reapply every two hours or after swimming.
- Drink plenty of water to stay hydrated and avoid alcohol or caffeine, which can dehydrate you.
- Follow pool rules and regulations, such as showering before entering, wearing appropriate swimwear and not running or diving in shallow areas.
- Be aware of your surroundings and watch out for potential hazards such as slippery surfaces, sharp objects or broken glass.
- If swimming with children, always make sure they are supervised by an adult and have appropriate flotation devices if necessary.
- If you are not a confident swimmer, stay in the shallow end or use a pool with a lifeguard.
- If you feel unwell, dizzy or tired, get out of the water and rest in a shaded area.
- Have fun and enjoy your time in the pool!
Which sun cream should I use?
If you are planning to spend some time outdoors, you may be wondering which sunscreen you should use to protect your skin from the sun's harmful rays. Sunscreen, also known as sunscreen or sunblock, is a product that contains ingredients that filter or reflect some of the ultraviolet (UV) radiation from the sun. UV radiation can cause sunburn, premature skin ageing and skin cancer.
There are two types of UV rays that can damage your skin: UVA and UVB. UVA rays penetrate deeper into the skin and are responsible for wrinkles, sagging and age spots. UVB rays affect the surface of the skin and are the main cause of sunburn and skin cancer. Both types of rays can suppress your immune system and make you more prone to infections.
To protect your skin from both UVA and UVB rays, you need a sunscreen that provides broad-spectrum protection. This means it has passed a test by the Food and Drug Administration (FDA) that shows it can block a significant amount of both types of rays. You can check whether the label of your sunscreen says "broad spectrum" or "UVA/UVB protection".
Another factor to consider when choosing a sunscreen is the sun protection factor (SPF). SPF is a number that shows how much protection a product provides against UVB rays. SPF is calculated by dividing the amount of UV radiation needed to cause sunburn on skin with sunscreen by the amount of UV radiation needed to cause sunburn on unprotected skin.
For example, if it takes 10 minutes for your skin to burn without sunscreen, using a sunscreen with SPF 15 will extend this time to 150 minutes (10 x 15). However, this does not mean that you can stay in the sun for 150 minutes without reapplying your sunscreen or burning. SPF is only a measure of the quantity, not the quality of UV radiation. The intensity of UV radiation varies throughout the day and depends on factors such as your location, altitude, time of year and cloud cover.
According to the American Academy of Dermatology, dermatologists recommend using a sunscreen with an SPF of at least 30 that blocks 97 per cent of the sun's UVB rays. Higher SPF numbers block slightly more of the sun's UVB rays, but no sunscreen can block 100 per cent of them. Also, SPF does not indicate how well a sunscreen protects against UVA rays, so broad-spectrum protection is also important.
Here are some tips for using sunscreen effectively:
- Apply sunscreen liberally and evenly to all exposed areas of skin at least 15 minutes before going outside.
- Reapply sunscreen every two hours when you are outside and also after swimming, sweating or towel drying.
- If you swim or sweat a lot, use a water-resistant sunscreen.
- Choose a sunscreen that suits your skin type and needs. For example, if you have sensitive skin, look for an odourless and hypoallergenic product. If you have oily or acne-prone skin, look for a non-comedogenic product that will not clog your pores.
- Don't rely solely on sunscreen to protect your skin. Wear protective clothing such as hats, sunglasses and long sleeves whenever possible. Seek shade between 10 am and 4 pm, when the sun's rays are strongest. Avoid tanning beds and lamps that emit harmful UV radiation.