Sunny days can make outdoor activities fun for you and your family. But they can also come with hazards. The sun’s ultraviolet (UV) rays can damage skin and lead to skin cancer. Prolonged heat exposure makes your body work harder and can put your health at risk.

To play it safe, keep these five tips in mind:

1. Choose the right time. Morning and evening tend to be coolest. The sun’s UV rays are the strongest from 10 a.m. to 2 p.m. Limit your outdoor activity during these hours. If this is not possible, try to stay in shaded areas or use an umbrella.
2. Wear protective clothing. Protect your skin by wearing a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses. Look for clothing options that provide UV protection.
3. Slather on sunscreen. Check the packaging first to make sure your sunscreen is at least 30 SPF, water-resistant and broad-spectrum. Apply sunscreen to areas that are not covered by clothing, including the top of your feet, your neck, your ears and the top of your head. Reapply after two hours or after swimming or sweating.
4. Stay hydrated. Drink plenty of fluids while you are outdoors. Water is a great choice. Don’t wait until you are thirsty to hydrate yourself.
5. Recognize signs of heat-related illness. Heat cramps, heat exhaustion and heat stroke are the three main types of heat-related illness. Heat cramps most often occur in your stomach, arms and legs. Heavy sweating, cramps, dizziness and vomiting can be symptoms of heat exhaustion—and that means it’s time to move to an air-conditioned location, remove extra clothing or take a cool bath. High body temperature, rapid pulse and confusion are symptoms of heat stroke, a life-threatening emergency. If you suspect heat stroke, call 911 and try to cool your body.

Check your skin

These simple steps can help keep you safe from the sun and heat. And that can help prevent skin cancer. But sun damage adds up over time, so it’s also important to perform regular skin self-exams. Check your body from head to toe for new or suspicious spots on your skin or any new itching or bleeding.

Sources: American Academy of Dermatology Association; American Academy of Family Physicians; U.S. Department of Homeland Security Federal Emergency Management Agency