STAY SAFE IN THE SUN

STAY SAFE IN THE SUN 




Please see the following advice provided
by the RFL;






Don’t forget sunscreen (and water)






Summer has finally arrived and the Rugby League season is now in
full swing across the country.






With the sunnier weather and warmer conditions it’s important to
stay hydrated and make sure you are properly protected from the sun while
playing Rugby League.






Here is some practical advice:






Fluid Replacement:






·        
Don't rely on thirst. Drink before, during and after any
physical activity. Get into the habit of taking on fluids during training as
well as competition.



·        
If the exercise lasts for less than an hour the body should have
sufficient electrolyte and carbohydrate supplies to maintain optimal
performance. Therefore, for short periods of exercise water is just as good as
sports drinks.



·        
If exercise lasts for over an hour a drink with electrolytes and
carbohydrates will aid performance by supplying additional energy.



·        
Contrary to popular opinion a relatively small amount of sweat
is salt (0.2 to 0.4%) therefore unless the climate is extremely hot or the
activity is over an hour in duration additional salt should not be needed.



·        
Always try to drink more fluids than you need. Small quantities
at frequent intervals help to optimize hydration.



·        
The World Health Organization recommends drinking 6 to 8 large
glasses a water a day. But it must be remembered that this is only to maintain
normal fluid balance and does not take into account the extra fluid demands of
exercise.



·        
Drink at least half a litre of water before exercise to ensure
your fluid levels are up to start and then continue taking in as much as you
can during exercise.






Stay safe in the sun:






Exposure to ultraviolet radiation from the sun can cause skin
damage including sunburn, blistering, skin ageing and in the long term can lead
to skin cancer.






Skin cancer is the most common form of cancer in the United
Kingdom, with over 40,000 new cases diagnosed each year. Ultraviolet radiation
is considered to be an occupational



hazard for people who work outdoors.






You may train or play outside for substantial periods of time
during the summer months (May – September), especially between the hours of
11am to 3pm when the sun is at is strongest.






Players with pale skin are most at risk of skin damage,
especially those with fair or red hair, with lots of freckles or with a family
history of skin cancer. Players with darker skin are at low risk but people of
all skin colours can suffer from overheating and dehydration.






It makes sense for everyone involved in Rugby League including
players, coaches, volunteers and spectators to take sensible precautions such
as:






·        
Wearing long sleeves, keeping shirts on, wearing baseball caps
and using sun



Block.



·        
Reapplying sunscreen regularly and choosing a long-lasting
sunscreen.



·        
Applying sunscreen liberally and evenly every four hours. It’s a
common mistake not to use enough sunscreen. Apply at least two tablespoons of
sunscreen to each part of your body (if you’re thinning on top don’t forget
your head!)



·        
Reducing exposure to the sun during breaks by seeking shade if
possible within the time allocated



·        
Checking skin regularly for unusual moles or spots and seeing
the Doctor if you find anything that is changing the shape, size or colour, itching
and bleeding.





 

 

 

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