<em>BY ALAN OLDHAM<br />PHOTO BY PETER SPURRIER</em>
Summer has finally arrived, bringing with it the promise of sunshine and warmer temperatures. Despite the unpredictability of 2020, the arrival of summer signifies a welcome change for many. The sunny weather creates opportunities for outdoor activities, especially for rowers eager to hit the water again, whether it’s in single sculls or within their quarantine groups. For others, summer training might involve transitioning from indoor ergs to outdoor spaces like backyards or balconies, soaking in the sun while staying active.
For athletes like two-time U.S. Olympic sculler Gevvie Stone, the summer presents new challenges and opportunities. With the Tokyo Olympics postponed, Stone is re-evaluating her training and medical career as she prepares for her upcoming residency in August. This summer is crucial for understanding how her training regimen may evolve in a world still adjusting to the impacts of the pandemic and the delay of the Olympics.
Regardless of how you choose to spend your summer days outdoors, it is essential to recognize the benefits and potential hazards of sun exposure, especially for rowers. “Rowing involves double sun exposure,” cautions Stone, as rowers are subjected to direct sunlight and the sun’s reflection off the water, amplifying their risk of sun-related health issues.
To better understand these risks, I consulted with experts in dermatology and sports medicine. I spoke with Jim Walker, a former Canadian Olympian and semi-retired dermatologist, and Lisa Kottschade, the chief operations officer of the Midwest Melanoma Partnership. This organization has recently collaborated with USRowing to enhance awareness about melanoma and promote effective sun protection strategies for rowers.
Understanding the Dangers of Sun Exposure
Throughout history, the healing qualities of sunlight have been celebrated, from the writings of Hippocrates to the insights of Florence Nightingale. Modern research has further validated the connection between sunlight and health, highlighting that exposure to sunlight is the most natural way to obtain essential vitamin D. However, while the sun provides numerous health benefits, excessive exposure can lead to severe consequences, including skin cancer, which is a primary concern for those who spend extended periods outdoors.
The dangers of sun exposure are well-documented, and the history of sun protection is extensive. Various cultures have utilized plant-based sunscreens for thousands of years, and advancements in sunscreen technology have accelerated since the mid-20th century. Understanding how to protect ourselves from the sun’s harmful rays is crucial, especially for athletes who train outdoors.
The Intersection of Rowing and Dermatology
One evening, I had a candid conversation with Jim Walker about his unique experiences at the intersection of rowing and dermatology. Initially addressing him formally, I quickly shifted to a more relaxed dialogue as he shared his journey. Walker began his rowing career at the Leander Boat Club in Hamilton, Ontario, in 1968, encouraged by Al Morrow, a prominent figure in Canadian rowing.
As Walker honed his rowing skills, he simultaneously pursued his medical education, which culminated in him attending the Munich Olympics in 1972. He recounted how fortunate he was to balance his training with medical school, taking advantage of a summer break during his studies. However, upon returning from the Olympics, he faced challenges in committing to a crew, eventually leading him to focus entirely on his medical career, specializing in dermatology.
Despite stepping away from competitive rowing, Walker has remained connected to the sport, providing educational seminars and collaborating with athletes and coaches on Canada’s national rowing team, emphasizing the importance of sun protection for rowers.
Your Essential Sun Protection Strategy
In the context of rising sun exposure risks due to climate change and a thinning ozone layer, Walker remains hopeful about the awareness level among rowers and their coaches regarding sun protection. “There’s a considerable understanding among athletes,” he noted. “However, practical challenges exist when it comes to applying sunscreen while rowing.”
Walker emphasizes that a comprehensive approach to sun protection is vital. He recommends a four-point sun protection checklist to ensure rowers remain safe while enjoying their time on the water:
1. Minimize Sun Exposure During Training.
Rowers can strategically schedule their training sessions in the early morning or late evening when the sun’s rays are less intense, typically avoiding the peak hours between 10 a.m. and 4 p.m. However, competition scenarios may require rowing at various times, making awareness and preparation essential.
2. Seek or Create Shade.
While out on the water, rowers should proactively create shade by wearing broad-brimmed hats and protective clothing. It’s crucial to make shade a priority, especially during regattas, where finding a sheltered spot between races can provide necessary relief from the sun.
3. Apply Sunscreen on Exposed Areas.
For areas that cannot be covered by clothing, such as the arms and face, applying sunscreen is vital. However, care should be taken to avoid getting sunscreen in the eyes, particularly when applying it to the forehead. For the palms, wash them after application to prevent slippage on the oars. Proper application can make a significant difference in protecting the skin from harmful UV rays.
4. Assess Your Personal Risk Factors.
Individuals with lighter skin tones face a higher risk of developing sun-induced skin cancer. Dermatologists use the Fitzpatrick scale to classify skin types based on their response to sun exposure. Understanding your skin type can help determine the appropriate precautions to take. Regardless of skin type, prioritizing sun safety through protective measures and sunscreen use is imperative.
Understanding Sunlight and Its Effects
The sunlight we perceive is known as the visible spectrum, which appears colorless until refracted through a prism or raindrop, revealing a spectrum of colors. The visible spectrum represents a tiny fraction of the broader electromagnetic spectrum. Within this spectrum, violet light has the shortest wavelength and the highest energy, while red light has the longest wavelength and the least energy. Beyond these, ultraviolet (UV) and infrared (IR) radiation pose risks that require our attention.
Fortunately, the Earth’s atmosphere filters out much of the harmful solar radiation. However, UV and IR rays still reach the surface and can inflict damage on the skin. Understanding these radiation types empowers rowers to take necessary precautions when training or competing outdoors.
The Dangers of UV Radiation
Exposure to UV radiation can lead to serious health issues. “Skin cancer remains the most significant risk associated with excessive sun exposure,” warns Kottschade, a nurse practitioner and associate professor of oncology at the Mayo Clinic. “Additionally, prolonged exposure can accelerate skin aging and cause various forms of skin damage.”
Dispelling Common Myths About Sun Exposure
Kottschade confronted several misconceptions about sun exposure:
- I won’t get a sunburn on cold days.
FALSE: “Sunburns can occur even during winter activities, such as skiing.”
- I won’t get a sunburn on cloudy days.
FALSE: “UV rays can penetrate through clouds, putting people at risk even on overcast days.”
- People have been exposed to sunlight for thousands of years; it’s not a concern today.
FALSE: “With the thinning ozone layer, UV exposure has intensified. Most skin cancer diagnoses occur in individuals aged 60 to 80, a demographic that previously faced different health challenges.”
Types of Skin Cancer Linked to Sun Exposure
Sun exposure is linked to three primary types of skin cancer: basal cell carcinoma, squamous cell carcinoma (both common), and melanoma, which, although less frequent, is the most lethal. “All of these cancers are clearly related to sun exposure,” Walker explained. “Avoiding sunburn is crucial, as it significantly lowers the risk of developing skin cancer.”
It’s important to note that skin cancer can affect individuals of all ages, not just older adults. “Melanoma is known to cause a significant number of lost years of life,” Walker stated. “We’ve seen 35-year-olds diagnosed with melanoma, resulting in devastating outcomes.”
“Skin cancer can affect young people as well. You can find 35-year-olds with melanoma who end up dying, and that is a lot of lost life.” – Jim Walker
Identifying Skin Changes: Key Signs to Watch For
“A new or changing skin lesion is the most common sign of potential skin cancer,” Kottschade explained. The appearance of these lesions can differ among individuals, as Walker elaborates: “A lesion encompasses any skin anomaly, such as a mole, but skin cancers don’t exclusively originate from moles.”
“Changes could manifest as a growing spot, something with multiple colors, or a persistent red nodule or ulcer that refuses to heal. Generally, these cancers tend to occur in older rowers, but melanoma can also strike younger individuals unexpectedly.” Walker urges vigilance: “If you notice a lesion that is changing, multi-colored, or growing over three to four weeks, seek medical evaluation.”
Most skin cancers typically appear in areas frequently exposed to the sun, like the face and hands, or in spots that have a history of intermittent sunburns. In younger individuals, melanoma may emerge in areas that receive occasional sun exposure, such as the trunk and shoulders for men, and the back and legs for women. Walker also cautions that melanoma can form in areas that are usually protected from the sun, emphasizing the need for regular skin checks, even in covered areas of the body.
Fortunately, early detection of skin cancer can lead to successful treatment. For individuals who have recovered from skin cancer, it is vital to prioritize sun protection moving forward to minimize the risk of recurrence.
Understanding the Impact of Sunlight on Aging
The ultraviolet light spectrum penetrates the skin at varying depths, leading to different effects. Walker describes, “UV radiation primarily affects the skin’s surface cells, causing cancer, while the deeper layers of skin experience premature aging due to UV exposure.”
Deeper penetration of UV rays damages essential skin components like collagen and elastin, which contribute to skin strength and elasticity. As these components break down, signs of aging become more pronounced, making sun protection even more critical for maintaining youthful skin.
Choosing the Right Sunscreen for Effective Protection
“Most sunscreens effectively block sunburns when applied correctly,” Walker asserts, though he notes that not all sunscreens are equal. There are two primary types: physical blockers, which create a reflective barrier on the skin, and chemical blockers, which absorb UV radiation before it can penetrate the skin. While there are ongoing concerns regarding the safety of some chemical blockers, physical blockers, such as zinc oxide and titanium dioxide, have a long history of safe use, making them a preferred option for many.
Walker emphasizes, “Physical blockers work by reflecting UV rays away from the skin. Zinc oxide is typically white, while titanium dioxide has an orange tint, both providing reliable protection against harmful solar radiation.”
Understanding UVA, UVB, and SPF for Optimal Sun Protection
When evaluating sunscreen, it’s crucial to understand the meaning behind the labels on the bottle. UVA and UVB refer to “Ultraviolet A” and “Ultraviolet B” rays, respectively, which penetrate the Earth’s atmosphere. Walker explains, “UVB rays are primarily responsible for most skin cancers, while UVA rays contribute to skin aging and wrinkling.”
SPF, or “sun protection factor,” indicates the level of protection from UVB rays. Kottschade elaborates, “A higher SPF means better protection against the sun’s harmful rays.” However, Walker warns that SPF only measures protection against UVB radiation. “To ensure comprehensive protection, look for broad-spectrum sunscreen that protects against both UVA and UVB rays, ideally with an SPF of 30 or higher,” she advises.
Even with a high SPF, Walker emphasizes that sunscreen should not be the sole line of defense. Staying out of the sun during peak hours and wearing protective clothing and hats is equally important in maintaining skin health.
Managing Infrared Radiation and Preventing Overheating
Walker explains that “infrared radiation is primarily responsible for the heat we feel from the sun, along with ambient temperature and physical exertion.” The body employs mechanisms such as sweating and blood vessel dilation to regulate temperature. The evaporation of sweat cools the skin, while dilated blood vessels help release excess heat when the ambient temperature is lower than the body temperature.
To minimize infrared absorption, wearing protective clothing can help; however, sunscreen is ineffective against infrared radiation. For more information on managing overheating, refer to the medical guidelines provided by the World Rowing Federation (FISA) at their official site: http://www.worldrowing.com/athletes/medical-and-antidoping/medical. Their health publications offer valuable insights for rowers.
Staying Hydrated: Avoiding Dehydration and Heat-Related Illness
Proper hydration is critical for acclimatization to warm weather, as outlined in FISA’s guidelines. “Dehydration compromises performance and poses serious risks,” they emphasize. “Athletes should aim to consume two liters of water daily, with an additional liter for every hour of rowing. For every 9°F increase above 77°F, add another liter to your hydration plan.”
“Heat-related illnesses often begin with dehydration, leading to increased core temperature,” the guidelines continue. “As core temperature rises, energy demands for temperature regulation increase, which can lead to the depletion of essential energy stores.” Recognizing the symptoms of heat exhaustion and heat stroke is crucial for athletes, especially when training in hot weather.
Understanding Heat Exhaustion and Heat Stroke
Failure to address dehydration can lead to heat exhaustion, characterized by increased heart rate, dizziness, headaches, and confusion. The guidelines highlight that the skin may still feel cool and sweaty, but signs of vasoconstriction may appear. Athletes may experience concentrated urine and cramping due to dehydration. Body temperature can rise to 104°F during heat exhaustion, which can be dangerous.
If heat exhaustion progresses unchecked, it can lead to heat stroke, a severe condition with dry skin, confusion, and potential collapse. “Any athlete with a body temperature exceeding 104°F that does not improve within 30 minutes of cooling and rehydration should be treated as a medical emergency,” the guidelines advise. Preventative measures, including staying hydrated and seeking shade, are essential for maintaining health while training.
Empowering Yourself Through Sun Safety
Finding personal motivation is key, according to Stone. Whether the fear of skin cancer or the desire to maintain youthful skin drives you, prioritizing sun protection is crucial. “Use a broad-spectrum sunscreen with at least SPF 30, and wear a wide-brimmed hat for facial protection,” she advises. “Additionally, safeguard your eyes with polarized sunglasses, as the investment in quality eyewear is worthwhile.”
In addition to prevention, monitoring your skin for changes is vital. “Schedule an appointment with your doctor if you notice any significant changes in a mole, including asymmetry, irregular borders, color variations, or diameters greater than eight millimeters. It’s always better to err on the side of caution,” she emphasizes.
Lastly, while skin cancer predominantly affects older adults, younger individuals are also at risk. Melanoma can be deadly if not treated promptly. Stone shares, “A close friend of mine had melanoma removed at just 24 years old, which reinforced the urgency of taking skin health seriously.”