18TH WORLD UNIVERSITY ORIENTEERING CHAMPIONSHIP
WEATHER AND UV RADIATION. WARNINGS
Source: State Meteorological Agency Aemet.
Warnings from the Ministry of Health, Social Services and Equality on sun protection (read full review)
General measures for high temperatures
1. Drink lots of fluids, even if you not feel thirsty and regardless of physical activity to perform. If your
doctor usually limits the amount of liquid or it has given a diuretic therapy, check with the same about the amount of liquids you should drink on hot days.
2. Do not abuse the liquids containing large amounts of sugar or caffeine, actually make you lose more
body fluid. Also avoid alcoholic drinks.
3. Stay the longest in cool, shady or air-conditioned places. If you don't have air conditioning at home,
consider the possibility of resorting to a public place that has the same as, for example, shopping centres or libraries. Cool yourself down every time that you need it.
4. Avoid physical efforts in the hottest hours. If you intend to perform physical or sporting activity, it is
advisable to limit it to the early hours in the morning or at dusk. After the activity, replace fluids properly.
5. Use clear, light, loose clothing and to leave sweating. If you need to leave in the hottest hours,
protect yourself from the sun by wearing hat, sunglasses and sunscreen with a minimum sun protection index of 15 to be applied approximately 30 minutes before leaving.
6. Consult your doctor before any symptoms that may be related to high temperatures.
Solar radiation
1. Avoid exposure to the sun in the central hours of the day (from 12 to 17 hours), as well as prolonged
2. Lower parts of the body directly exposed to the Sun. Light clothing, thick knit shirts and long pants
block most of the sunlight. More comfortable clothes in hot climates are light-colored cotton shirts. The clothing should be comfortable and not too tight.
3. It is recommended to cover the head with hats or caps.
4. The sun can also damage your eyes, so it is advisable to use only approved goggles that filter at least
5. Use sunscreen with a factor high and appropriate to their age, skin type and area of the body. These
protectors should apply, in generous quantities, 30 minutes before exposure to the sun and renew every two hours and after each bath. Remember that even the very effective sun protection products and to protect against both radiation, UVB and UVA, can guarantee total protection from the ultraviolet (UV) radiation risks to health. For this reason, change the rules of labelling of sunscreen products and not be declared or given to understand that they offer total protection against risks arising from excessive exposure to UV radiation. The only way to completely avoid the sun damage is to avoid exposure, and when this is do not, take adequate protection measures described to try to
6. Be careful in statements on and in the water, since radiation can penetrate up to a metre in the clear
7. Do not forget that the risk of sunburn increases with the height (every 300 meters, increases 4% the
power of ultraviolet radiation) so that the mountain should follow the same advice to protect from the sun.
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