WELLBEING July 2007
6 SUMMER SPORTS ESSENTIALS| BY JULIE ALPINE
Whether you’re a surfer, swimmer or tennis player, you’ll want to make the most of the sunshine. Here’s how to stay comfortable and healthy in the heat…
1 SUNSCREEN
Sunscreen is a must if you don’t want to end up looking like a prune. Every day you go unprotected now, may mean another wrinkle later. Most sunscreens shield you from both UVA and UVB radiation. While UVB rays are the ones that cause sunburn, UVA rays penetrate deep into the skin’s base layer, where they can break down proteins that keep skin firm.
Wear sunscreen of at least SPF 15, even on a cloudy day. Go for one that’s oil-free, so it doesn’t interfere with the body’s sweating mechanism, and waterproof so that you don’t sweat it off. For maximum protection, apply 20 minutes before you go outside and re-apply every two hours, and after swimming.
2 THE RIGHT UNDERWEAR
Don’t just grab the first undies that come to hand. Larger-breasted women carry as much as five pounds in weight per breast, and so should wear an exercise bra in the right size, with adjustable straps for a custom fit and breathable fabrics to minimise chafing. Smaller busts will also benefit from the added comfort of a sports bra. There’s a selection online at www.figleaves.com. Both men and women should go for seamless pants that don’t chafe and keep you cool and dry, as well as good-quality sports socks. Women who usually wear thongs should give them a miss when they’re exercising, as they aren’t hygienic under workout conditions.
3 WATER
Drink plenty while you’re working out – even if you don’t feel thirsty.
If you’re planning to exercise intensely or for longer than an hour, consider a sports drink instead. These can replace the sodium, chloride and potassium lost through sweating. Avoid alcohol and fizzy drinks that contain caffeine, which actually promote fluid loss.
If you’re climbing, mountain biking or doing any sport where you need your hands free, try a backpack-style water delivery system, such as a Camelbak (www.camelbak.com). These sit against your lower back and don’t bounce, even when you run.
4 SUNGLASSES
Most of the harmful effects of UV absorption by the eye are cumulative, so always wear sunglasses, both for comfort and to reduce the risk of eye damage. Bear in mind that the colour or shade of the lenses has nothing to do with their ability to block UV light. If you don’t see the CE mark, don’t buy them. Although it’s illegal to sell non-UV-protective sunglasses, trading standards still find them, and wearing them could be worse than not wearing any at all. Normally, the eye protects itself from bright light by constricting the pupil, but when dark glasses are worn the pupil dilates, allowing more harmful UV into the eye. Good sunglasses should block out 75%-90% of visible light and 99%-100% of UV rays. Wraparound styles prevent light – and UV – from getting into your eyes, and shatterproof plastic lenses are safest for use during exercise. Light-coloured eyes – blue, grey or green – need more protection than brown ones.
5 THE RIGHT CLOTHING
Thanks to advances in textile technology, cotton is out, as it absorbs sweat, gets damp and stays that way. Look instead for performance fabric that is light, breathable, moisture-absorbing and quick-drying, so as not to promote bacteria growth.
And while Britney Spears may be snapped working out in fishnets and spandex, tight clothing is best avoided. Opt for flowing rather than form-fitting.
A shirt or shorts that can move around with you will allow cooling, drier air to circulate on your skin, while tight clothing traps the hotter air close to the body.
Wear light colours or white, which reflect the sun and avoid dark colours or black, which attracts it.
6 SUMMER FIRST-AID
Who wants their tennis game to be interrupted by a sneezing fit?
Hayfever sufferers should take an anti-histamine first thing in the morning, which will last all day. Brands that cause drowsiness should obviously be avoided, unless you want an excuse for why your serve isn’t up to scratch.
If mosquitoes always seem to bite you, apply a protective spray before going out, particularly if you’re going to be near a pond or lake, or out around dusk. Try a repellent such as MozzyOff (from £3.95, +44 (0)87 0739 1591). Other handy supplies include Band-aids, to take care of blisters and grazes; tweezers, to remove splinters; antiseptic cream and bite and sting-relief spray, to deal with minor cuts and bee and wasp stings.
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