Published August 3, 2025 12:40AM
Destinations & Things To Do
Death Marching to Sierra City for Milkshakes

This morning I woke up nice and early at my beautiful campsite. I’ve got to be honest, the silence sort of gave me the creeps last night. I think it was a combination of the strange noise that I heard just before getting to camp and the fact of how quiet my camp spot was. I just remember laying there and being hyper aware of how unbelievably quiet it was.
Typically, when you’re camped in the woods, there’s some kind of noise. If you’re by a water source, the sound of the water will be very loud. Often times there’s a light breeze, and you hear the rustling of trees and things like that. There’s all kinds of noise in the forest, especially at night. Most of the time it works out to be similar to white noise. But for some reason last night, it was just so incredibly quiet that I felt like I could hear a bird jump off a branch onto the ground.
The funny thing is I literally never heard anything all night long. I could’ve easily heard a small critter moving around at a far distance due to the silence. But I slept really well once I fell asleep, and I never heard anything at all. Just for some reason once I got set up and was laying for a while I couldn’t stop thinking about how quiet it was.
I packed up quickly this morning and was excited to push out the 31 miles to Sierra city. The terrain looks a lot easier today in comparison to the last week. Over the course of the first 12 miles of the day I had three or four short climbs. Then for the rest of the day, there was hardly any climbing. And I recall the trail being clear of obstacles.
Right off the bat when I started hiking, I decided to just set a really strong pace immediately and try to keep that up as long as I could. For the first hour I wasn’t sure if I’d be able to keep it moving at the same pace for too long. I think a lot of the time if I’m not thinking about my speed I tend to hike around 3 miles per hour. I have to be a bit self-aware of trying to maintain good speed in order to go much faster than that. And I don’t really like going much faster than 3 1/2 miles an hour for anything more than an hour or so. That’s usually something I’ll only do with a goal in mind, such as getting into town before something closes.
But this morning, I set a really solid pace and I just kept it going. Every couple miles the trail was falling into the same routine. I would have a gradual climb for a mile or maybe a little bit more. Then the trail would level out for a little bit and drop back down. This repeated three or four times in the first 12 miles of the day. The grade of the climbs felt pretty perfect to me. I was able to just keep moving and maintain my pace.
I didn’t want to look at my watch and just tried to avoid it for as long as I could. I think it’s nice to avoid checking the time and checking your distance as much as you can. Otherwise, you just fall into the routine of checking and being disappointed about how far you’ve gone. If you try to stave off looking, then generally when you do look you’re pleasantly surprised by what you see. I managed to put it off for at least over two hours this morning.
When I finally did check, I confirmed that I was moving at a very good pace. I had done something like 7 miles in less than two hours. Typically when I make plans for the day, I am estimating my pace to be 3 mph. Unless I have knowledge of trail conditions which could slow me down. That can even mean sections of trail that are particularly rocky or rooty. All kinds of stuff can impact your pace.
Somehow I managed to keep up this solid pace for the entire first 12+ miles of the day. Before I knew it I was wrapping up the last significant climb that I would have to do before Sierra city. The only other time I was going to be going uphill prior to town would be stretches of 200-300 feet of the time. Which still might feel like a lot of climbing in the moment, but is something I usually don’t take much notice of.
At some point in the early part of the day, I could see a hiker off in the distance. His backpack looked similar to a Palante, or maybe a Nashville pack. Then I started thinking that maybe it was an exotic packs, a brand made by Janis Joplin who runs a gear shop just off of the CDT in New Mexico. It was fun to focus on this hiker and slowly but surely catch up to him. He had a really solid pace going so it must’ve taken me 10 or 15 minutes from when I first saw him to actually catch up to him.
As I got closer, I realize the backpack wasn’t any of the brands I was thinking of. Eventually, I was just behind him and let him know that I was there. His name was Self Made, which was fitting considering the fact that he made his backpack. I told him of the different kind of packs that I originally thought his pack was. He appeared very pleased by the way in which I’d picked out identifying characteristics from other packs which he modeled his pack off.
Self Made and I wound up walking together for the next couple of miles. He set a good pace in front of me and we were chugging along the trail. Apparently his girlfriend was just up ahead at the next water source. They actually met while he was on the PCT another year. And at the time they never hiked together, but wound up making a connection later on. Her name was K Bar and after a little while we caught back up to her. Then the two of them stopped off to get some water and I said goodbye. They are also trying to get into Sierra city this evening. So maybe I’ll see them there.
It was very satisfying to complete the major elevation gain for the day seemingly very quickly. I was in awe of the fact that the morning had gone by so fast. That’s the funny thing about hiking. Some days you can work your mind just right so that daydreaming and zoning out allows the time to just float away. And other times it feels like you’re truly just living minute by minute. I’ve had hours that go by slower than half a day in the past. Especially if you make the mistake of accidentally focusing your mind on the time.
I find I have to do everything in my power not to think about time or just at all. Which is hard sometimes because my watch beeps at me every time I go a mile. So I actually try to make it so that I don’t pay attention to how frequently it beeps. And I try not to count it. Also, I’m sure I could probably look up online how to turn that feature off on my watch. And it’s definitely something I’ve thought about many times before. But I haven’t done it yet.
Once most of the climbing was done for the day, then I was just walking along some pretty leisurely trail. It was primarily dirt and pine track. There were very few obstacles but it was just as mindless as walking can get. I found I was able to maintain my good pace for most of the day. Unless I’d get to a section with a few more rocks. I’m sure I could keep going just as fast all the time. But I just get scared of tripping and falling. So when there are more obstacles on the trail, I just naturally slowed down a bit to check myself.
As I got closer to town, I saw a handful more thu hikers. And I was finally within range where I knew just about everyone I saw was heading to town. Sometimes in the mornings it’s hard to tell where people are going. I could be going 30 miles to town for the day, but that doesn’t mean that everyone else is. I think for a lot of people it makes more sense to cut that mileage down and then go into town earlier in the day and spend the whole day in town. That’s the type of things that I would do all the time on any other hike. If I could afford to do it, I’d be taking a whole lot more time in town.
A beautiful section of the trail. I vividly remember being here when all of these plants were blooming back in 2022.
It turned into quite a hot day as I made my way to Sierra city. I stopped off at some point to get water just to be sure that I would have enough for the rest of the day. And that way I didn’t need to stop off again. Originally when I left camp in the morning, I was thinking I could be to town around 5 PM. That felt like a safe bet and didn’t involve going much more than 3 mph. But as the day went on, it became clear that I was certainly going to get to before that. If I had hiked at the same pace during the first 12 miles as I did for the rest of the day, I was going to be to town at 3:30 PM. But I wound up getting in right around 4 PM, which was fantastic.
It feels like it’s been a while since I’ve done one of these big push strong days. And maybe it might not seem that way from the outside. But I remember a lot of days from earlier in the year where I would do 30 miles and get to town before 4 PM. Those are the most glorious days you can have on trail when you’re doing a hike like this. It’s the only way to balance getting in the average miles per day that you need, and spending a lot of time in town. I think that was definitely a secret weapon that I utilized for the first half of this hike.
I would find a way to make myself think that I’m resting and relaxing a lot. Even though I wasn’t resting and relaxing a lot, spending time in town in bed sure makes you feel that way. So for a lot of the year I think I was spending two or three nights a week in a bed. On the Appalachian trail I did a pretty great job of working out the miles accordingly. Sometimes it works and sometimes it doesn’t. But that’s definitely something that worked as a strategy for me this year. And I feel like I’ve been getting back into that more recently.
There are definitely a lot of sections on the PCT and the CDT where you can’t be in town more than every four or five days. And that’s even doing pretty significant mileage. But, sometimes you can. So it feels very satisfying today to be able to line up another town stay so close to the last one. Right now physical and mental rest are at the top of my priorities. I think today is going to be very satisfying, especially in the long-term.
Before getting out to the highway, the trail goes over a huge gushing river. It was a really beautiful section of the trail and there were some people down there swimming. Around this time I had just finished the last climb of the day. Which wasn’t super long, but would’ve snuck up on you if you hadn’t checked the map. At that point of the day, it felt like I’d been going downhill and cruising for a while. And then all of a sudden you have to go up a few hundred feet fairly quickly. But, I was actually excited about the climb because I knew it meant I was just by the road.
Walking past this big ole pile of rocks. And perhaps a mysterious smudge on my camera?? Or a ghost??
After that, the hill leveled out and I got up to the road. Then quickly crossed over so I could start thumbing. After a few hundred feet of walking on the road you come to a pull off where the PCT picks back up into the woods. That’s also the best place to attempt hitchhike from. But Sierra city is only 1.5 miles down the road from the PCT. So at least you could walk if you couldn’t get a ride. When I walked by there were a few other hikers sitting there trying to hitch. I asked how long they’ve been there for and they said about 10 minutes. So I just kept on walking down the road.
As I walked down the road, I stuck my thumb out. The hikers behind me would be the ones to get passed first by oncoming cars. Which means they had the primary opportunity to catch the hitch. I figured it was worth trying to hitch and maybe pick up a straggler car that somehow didn’t see them or couldn’t fit all of them. But if I needed to walk all the way into town, I figured it wouldn’t take that long to do that either.
I think I was only walking for 100 or so feet when a car drove by and then went in reverse to come back to me. The guy said he hadn’t picked up the other group because he could only fit one person. A lot of times drivers won’t pull over to tell you that. But if you’re hitching with a large group of people, you would definitely be better off having one person stand there. Or separating if possible.
Finally starting to hike past some sections with lava rock! Which is all fun and games until the trail turns to stone.
Today it just worked out in my favor to start walking. Sometimes I think fate favors the person who’s willing to go the distance. And before I knew it I was in town! Sierra city is the cutest and tiniest little town. It’s really the type of place that only thru hikers could love so much. To anyone else, the town barely has what you need. But to a hiker, it has a small grocery store, a motel, and a restaurant. If you’re able to resupply, eat, and do some laundry and shower, then you have everything you need.
Once I was in town, I saw hordes of hikers and was so glad that I called yesterday to make a reservation. I’ve heard that there’s a ton of people around and I’ve just tried to plan accordingly. But some days I don’t see a lot of people so it’s hard to imagine. At the general store I got a BLT with grilled onions and avocado. That sounded absolutely amazing. And I got a blackberry milkshake, along with tons of other drinks and snacks. Then while my food was made, I went across the street and checked into the room.
This motel has been in town for a really long time, but only recently opened up again. The guys who bought it just got it about four months ago. But the place is really cool and has tons of private rooms and bunk rooms. I got a private room that actually had its own bath and shower, which was awesome. It’s just so nice to be able to completely relax and do everything on my own terms. I can narrate and do videos stuff. Having my own space is priceless every now and then.
There’s a Trail Angel who’s been staying at the property and helping the guys get things situated. Her name is Michelle and she showed me to my room and everything like that. Then I went back to the general store and ate my food and hung out with some hikers there.
There wound up being 10 or 15 different hikers there. After somebody asked who I was and I introduced myself, it opened the can of worms. Somebody recognized my name and they were asking me about what I was doing. I hung out there for a while talking with all those guys and answering loads of questions. It was such a fun group of hikers and reminded me a lot of that group that I met ages ago back in Aguadulce. Everyone was just super nice and so welcoming. It’s such a treat when you don’t know anyone and are able to get into conversation quickly with strangers.
Before the store closed, I got my last drinks and goodies for the night. Then OutsideJay actually came by because he had some resupply for me. When I was in South lake Tahoe, I bought extra food because he said he would drop it off here. Sierra city does have a general store which has some pretty solid options. I just opted to do this because it allowed me to pick out a little more variety. And these days I’m definitely a bit sick of most of the generic things you can find in the gas station or general store. It was nice to see Jay and he hung out for a little bit. But then a hiker wanted a ride back to the trail so he headed out to do that.
After a while, I headed back to the hotel with all my goodies. Then just lounged in my room and took an incredible shower. I’ve been so insanely dirty lately. I just take my shoes and socks off and my feet are black from ash and dirt. My legs are are absolutely coated as well.
After a wonderful shower, I just lounged for the rest of the night. The only unfortunate thing was that the hotel basically didn’t have Wi-Fi. I think it just wasn’t strong enough for the number of people who were on it. But once I came to terms with the fact that I just wasn’t going to get a bunch of work done, then it was fine. I just rested and hung out. And I did the type of editing things that I can do without service.
Later on in the evening, I hung out with a handful of the hikers I met earlier. They were also ridiculously nice and it was so fun talking with them. It seems like it’s been forever since I’ve been able to really hang out with anyone on trail for this long. Which I guess sounds kind of crazy. After hanging out with them for a while they went downstairs to play pool. But I just wanted to chill out and relax for the rest of the night.
Tomorrow morning, I’ll hopefully have a nice early start to the day. I’m going to have to try to get a ride or hitch back to the trail. And the day is going to start with a really long climb which I recall was pretty hot last time. So it’ll be nice to start it as early in the day as I possibly can.
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Destinations & Things To Do
Traveling to Turkey? Beware of Hidden Dangers in Popular Outdoor Activities and Water Sports

Sunday, August 3, 2025
Turkey, a top destination for UK families and tourists alike, is renowned for its stunning landscapes, rich culture, and warm climate. However, while the country offers an array of outdoor and adventure tourism activities, the Foreign, Commonwealth & Development Office (FCDO) urges travelers to be cautious and properly research their planned activities. From water sports to jeep safaris, there are a number of potential risks that travelers need to be aware of to ensure their holiday stays safe and enjoyable.
For UK travelers planning a family vacation or business trip to Turkey, it’s crucial to be aware of the country’s regional risks. The FCDO provides extensive travel guidance and safety recommendations on their official website, helping travelers make informed decisions about their destinations. The FCDO also emphasizes the importance of obtaining adequate travel insurance, which should cover all planned activities and provide coverage for unexpected emergencies.
Safety Risks in Outdoor Activities
Turkey’s diverse landscapes offer some of the best outdoor adventure experiences, including water sports, hiking, and jeep safaris. However, many of these activities come with inherent risks, particularly if proper precautions are not taken. The FCDO advises that travelers ensure their water sports activities are booked through licensed centers. Before engaging in water activities, it is essential to complete the necessary paperwork, request a safety demonstration, and familiarize yourself with the emergency procedures, including how to call for help.
The Royal Life Saving Society (RLSS) highlights that an average of 82 UK citizens drown abroad each year, and water sports can be particularly hazardous. Travelers are advised to obey warning signs and flags on beaches and follow lifeguard instructions. These safety measures are crucial in ensuring a safe experience for everyone, particularly when traveling with family. Understanding what each flag color represents and taking the time to read safety notices can make all the difference in preventing accidents.
Jeep Safari and Other Adventure Risks
Jeep safaris are another popular adventure activity in Turkey, but they too come with risks. In 2023, several accidents were reported, prompting the FCDO to issue a warning about the safety of such excursions. Travelers are encouraged to only book jeep safaris with reputable companies that adhere to strict safety and health protocols. Ensuring that the vehicles are equipped with proper safety gear is crucial for a safe and enjoyable experience.
Similarly, activities like paragliding and quad biking, which are often popular in the region’s rugged terrain, require careful research and preparation. These extreme sports can be exhilarating, but they can also pose significant safety risks if not conducted with the right equipment and experienced instructors. It is essential for tourists to ensure these activities are covered under their travel insurance before embarking on them.
Travel Insurance and Important Documents
One of the key pieces of advice from the FCDO is the importance of securing comprehensive travel insurance. The policy should cover not only emergency medical expenses but also any adventure activities planned during the trip. Many travelers underestimate the importance of insurance, but it can be vital if accidents occur.
Travelers should also check that their passport meets entry requirements for Turkey. The FCDO advises that travelers ensure their passport has at least 150 days left before it expires upon arrival and contains at least one blank page. It is always recommended to double-check with travel providers to ensure all documents meet the required criteria.
Impact on Business and Family Travel
For business travelers, the risks associated with outdoor activities can be just as pertinent as for families. If you are traveling for work and plan to engage in adventure tourism, it’s essential to take precautions to avoid disruptions to business plans. Ensuring that team-building activities or incentive trips are thoroughly researched, safe, and covered by insurance can help prevent unforeseen issues.
For families, while Turkey’s landscapes offer beautiful backdrops for vacations, the risks associated with adventure tourism are particularly concerning for those with young children or elderly relatives. It’s essential to thoroughly research activities that are suitable for all ages and abilities. Having a clear understanding of what activities are safest for the entire family can prevent accidents and allow families to enjoy their vacation without worry.
Quick Tips for Safe Travel in Turkey
- Do Your Research: Always research outdoor activities beforehand. Check reviews and ensure that operators follow safety standards.
- Obey Local Safety Signs: Pay attention to warning flags at beaches and follow all safety instructions from lifeguards.
- Choose Reputable Tour Providers: Whether it’s a jeep safari or an extreme sport, ensure that the tour operator is reputable and adheres to safety regulations.
- Invest in Travel Insurance: Make sure your insurance covers adventure activities and emergencies. This ensures you’re financially protected.
- Check Passport and Travel Documents: Ensure your passport is valid for at least 150 days after your arrival date, and that it meets Turkish entry requirements.
Conclusion: Ensuring a Safe and Enjoyable Trip to Turkey
While Turkey remains one of the most beautiful and enticing travel destinations for families and business travelers alike, it’s essential to be cautious when participating in adventure tourism. The FCDO’s travel advice offers important insights that can help travelers mitigate risks and ensure a smooth trip. By researching destinations and activities thoroughly, following safety guidelines, and securing the right travel insurance, UK nationals can enjoy Turkey’s attractions while minimizing potential dangers. Always keep safety top of mind to ensure that your Turkish adventure remains a memorable and safe experience for all involved.
Destinations & Things To Do
Day 88: A Challenge to Our Commitment to Flexibility

- Sam Moore Shelter (1002.9) to Bears Den Hostel (1005.9)
- 1148 feet ascent, 791 feet descent
Sometimes being close makes things feel worse. We only have 3.6 miles to cover today, and less than a mile tomorrow. We had planned to hike both of these short distances today and be to the end of Virginia. It didn’t happen. We had given the hostel in Harpers Ferry a target date, give or take 1 day and the give or take gave and took. We had no internet and were unable to reach our hosts until today and then only to find out there was no room for us. After a moment of distress, we righted our ship and made it OK to take two days. We are out here to learn to live in the moment so this was a good test.
We are on the Trail to reorient and “chill.” The past 15 years for us have included multiple major losses that we were expected to control, and did, but at a great cost to our emotional, financial, and physical health. We, along with 65 of our neighbors, lost our home and all of our possessions to wildfire. We lived apart for years care-giving for protracted cancer and COVID deaths of elders and complex, distressing estates for which we were the executors. When the dust settled, we told the family and friends we needed a break. Everyone was amazing. The elder we currently care for told people we were going “on sabbatical” for four months while we finished the AT. Before we left, we cooked 150 meals for her in advance. Her friends and our family helped with transportation for healthcare. Through the magic of the internet we managed her finances and personal care supply deliveries from the Trail. An extra night in Virginia was the perfect opportunity to test our our emotional reaction to renewed flexibility.
Bears Den, not Halfway Hideaway Hostel
When we originally planned the end of our Virginia section, we considered staying at Bears Den Hostel. It is an official hiker’s hostel owned by the Appalachian Trail Conservancy and operated by the Potomac Appalachian Trail Club. Since we have been trying to experience the iconic AT things, it fit our list. We also wanted to go to Harpers Ferry so that we could go to the Appalachian Trail Conservancy office. I had already hiked the distance between Snickers Gap and Harpers Ferry in 1975 so left Bears Den on the list of options, but decided to get a shuttle from Snickers Gap to Harpers Ferry.
When we finally got to the top of a hill where we could get a connection to the Hostel, they told us they had no space for us tonight. We were looking forward to being done with Virginia, but took the extra day in stride. We made jokes about Virginia having the last word, something she did often on the trail. “Virginia is flat” is true, but flat with tipper and tripper rocks. “Virginia is flat” but Mount Rogers, The James River and the Three Ridges are decidedly not flat. “Virginia feels like it never ends” is true and we were given one last chance to discover how long the AT in Virginia is.
Either we were too hot to care, or we really were OK with the change in our schedule. Neither of us was upset and we had a good time at Bears Den.
Hm. . .Someone Made it Hot?
When we started out after breakfast, we congratulated each other on the short day. We were planning to zip over the 3.6 miles of Roller Coaster trail as if it was nothing. I don’t know why we were thinking we had a “nothing burger” for the day. When we hit the 500 foot climb in 90/90 (90 degrees with 90% humidity) we both acted as if someone had played a trick on us. Short must equate to cool, right?
Silly hikers. No. Hot is hot. Short is short. Hot short is not short. Hot makes you go slower and slower we did go.
The benefit of knowing we did not have anywhere else to be today was we felt at liberty to take as many breaks as we wanted, and for as long as we wanted.
During our breaks we meet multiple other very interesting hikers, including a day hiker who had a son teaching at University of Wyoming from whence we graduated. The heat of the day lead to a round of “it is so cold in Laramie, Wyoming” stories. We were all laughing and enjoying the cold memories.
The Rocks Are Different
Give that the Roller Coaster is effectively all lower-altitude, 2nd growth forest of a similar type, neither the views or the vegetation commads much attention. As I was staring at the ground, trying not to trip on the Virginia rocks that are not technically there according to tradition, I got to thinking about how different the rocks here in Northern Virginia are from the rocks in Southern Virginia.
From the hikers perspective, falling on a Northern Virginia rock is potentially less painful than falling on Southern Virginia rocks. Southern Virginia rocks are sharper than the Northern Virginia rocks. Much of Southern Virginia is composed of fine-grained volcanic Rhyolite and when it breaks it can form sharp edges. Northern Virginia rocks demonstrate more weathering and erosion. In addition to mechanical weathering from forces like ice, water and wind, they are subject to spheroidal weathering in which the corners and edges wear faster than the flat surfaces.
This is a spheroidal weathered rock I found today.
Northern Virginia’s geology had limited limestone formations and is largely eroded igneous and metamorphic rocks, with some sedimentary deposits. Southern Virginia’s geology has a broader range of rock across different physiographic provinces including older rocks and more limestone deposits.
Flowers and Bugs
Of course, along with the rocks, we noticed the flowers and bugs. Two flowers we have not seen often included Campanulastrum americanum (Linnaeus) Tall Bellflower and
Aegopodium podagraria L. commonly called ground elder, herb gerard, bishop’s weed, goutweed, gout wort, and snow-in-the-mountain.
Bears Den
We finally arrived at Bears Den. The grounds and buildings were, as promised, very special.
There was a secret password that could be figured out from hiking clues so we could let ourselves inside. The hiker hostel is in the basement and was relatively cool compared to outside. There were the typical hiker-hostel directions so we found bunks, towels, and got baths. We even found a phone number for a shuttle driver who was happy to help us get from Snickers Gap to Harpers Ferry tomorrow.
We were flat out of food, as we had not expected to be on the trail after tonight. I discovered we could pay a small fortune to have food delivered to us so I placed an order. The Historian wanted a burger and I got nachos. An entree salad for sharing was the perfect balance.
The food came just after the upstairs of the Hostel opened. I waited outside for the driver while The Historian checked us in.
The driver was ever so kind. He had done a lot of section hikes and was delighted to bring food to the Hiker Hostel. His companion was amused by our story and we all laughed when she announced she was born in 1975 when I set out for my original hike. They wished us well and drove off.
It was perfect timing. We were able to spread out on the large dining table in the beautiful stone dining room and eat to our heart’s content.
We even had an audience, although we were warned not to feed them. The dogs could not read the signs so expected to be fed.
Dinner was topped off with a full pint of ice cream each. Yum. Won’t be doing that when we go back home.
The Rewards of Flexibility
So many things felt uncomfortable this morning. The heat, delaying departing Virginia, and how to get from Snickers Gap to Harpers Ferry had been weighing on us. We committed to living on the path we were on and taking the moments of the day as they came.
Before the day’s end, we had solved all of our conundrums for the day. After a short hike with visits, a shower, a satisfying meal, and the promise of a shuttle at the end of Virginia, it was a perfectly flexible day.
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Destinations & Things To Do
What You Need to Know About Sun Exposure and Skin Cancer
Skin cancer rates are rising and one in five Americans will be diagnosed with it before the age of 70
(Photo: Applying sunscreen: Oscar Wong/Getty; Design: Ayana Underwood/Canva)
You hear the same advice every summer: slather on sunscreen and limit your time in the sun. Those rules still apply, but not everyone is getting the message.
Skin cancer is the most common type of cancer in the United States, according to the Skin Cancer Foundation; one out of every five people will develop skin cancer before the age of 70. Over the past three decades, skin cancer rates have gone up. Between 2011 and 2019 alone, rates increased by 31.5 percent. What’s behind the rise?
“The overall increase in skin cancers has to do with cumulative sun exposure combined with lack of adequate sun block or protection from UVA/UVB rays,” says Dr. Ava Shamban, a board-certified dermatologist in Los Angeles, California.
It’s time to get smarter about your sun exposure. Here are five things you need to know about sun exposure, according to a dermatologist, plus tips for enjoying the sun more safely.
1. Wearing Sunscreen Every Day of the Year Is a Must
You may not think about wearing sunscreen when it’s cloudy or rainy or even during winter. Yet you should. Why?
“The most harmful ultraviolet rays are present every day,” Shamban says. “They don’t retreat in winter and can filter through dark cloud coverage, which is why any uncovered areas of the body at any time of the year are exposed and vulnerable to the damage of the sun’s UV rays.”
Dermatologist-approved tips:
- Lather on sunscreen after you shower: make sunscreen application as much a part of your daily routine as brushing your teeth. Choose a broad-spectrum sunscreen that protects against UVA and UVB with an SPF of at least 30 and slather it on when you get out of the shower in the morning, as you would lotion.
- Put it on areas likely to be exposed to sunlight: this includes your legs, arms, shoulders, décolletage, neck, face, ears, and hands. The American Cancer Society also suggests a lip balm with sunscreen. You might even add a hand cream, moisturizer, or makeup with sun protection to your daily routine. These won’t replace sunscreen but will offer added support for vulnerable areas that are never covered in your reapplication plan, Shamban says.
2. One Bottle of Sunscreen Should Only Last You a Couple of Months
How quickly you go through that sunscreen depends not only on how big the bottle is but also on how well you’re applying it. In general, though, aim to go through at least one bottle during the summer, more if you’re sharing that bottle with others. If your bottle lingers, it’s a sign you’re probably not using enough.
Dermatologist-approved tips:
- Measure one ounce of sunscreen: The Skin Cancer Foundation recommends applying an ounce of sunscreen to your face and body. That’s about the size of a shot glass; for easy reference, keep a shot glass in your bathroom to help you measure it, Shamban says.
- Don’t skip your face: Your face alone should get a nickel-sized amount, says Dr. Adele Haimovic, a dermatologist based in New York. You should then reapply every two hours, she says.
- Don’t use expired sunscreen: Just watch those expiration dates, as sunscreen breaks down over time. “I’ve seen people who have gotten burns because they used expired sunscreen,” she adds. Once a year, go through all your sunscreens and toss any that have expired.
3. Skin Cancer Around the Eyes Is More Common Than You Think
Although any exposed skin may be prone to developing skin cancer, the skin around your eyes is particularly vulnerable because it’s thin and delicate, Shamban says. Roughly five to 10 percent of all basal cell carcinomas occur on the eyelids.
Dermatologist-approved tips:
- Wear polarized sunglasses: While you should always wear sun-protective eyewear when outdoors, choose a darker, polarized lens rated for ultraviolet protection; most sunglasses don’t have enough UV protection alone.
- Toss on a hat: If you don’t have polarized glasses, opt for a wide-brimmed hat that gives you at least three inches of shade. You can also use an umbrella to limit sun exposure.
- Consider alternative sun care products: Sunscreen is crucial, but if it bothers your eyes and causes a stinging sensation, use a mineral version, one containing zinc oxide and/or titanium dioxide, Haimovic says. You can also try a fragrance-free sunscreen for sensitive skin. Alternatively, use a protective powder with an SPF rating for your eyelids; try a stick formula or one with a “doe foot” applicator, which allows more precise application versus your finger, Shamban says. A broad-based sun-protection eye cream will also do the trick.
4. UV Light Can Penetrate Through Windows
Being by windows can give your mental health a boost, but know that those windows, whether in your home, office, or car, will expose you to harmful UV rays. There are two types of rays—UVA and UVB—and each one affects the skin differently. UVB rays are the classic burning rays, the most common cause of sunburns and the type most associated with skin cancer, says Haimovic.
Meanwhile, although UVA rays can cause sun damage and also lead to skin cancer, they’re associated more with aging, and it’s these rays that penetrate more through windows. “Most glass does not protect against UVA exposure,” Shamban says, adding that while some of the UVB rays get through, all of the UVA rays do. That’s one reason year-round sunscreen is so critical on exposed parts of your body.
Dermatologist-approved tips:
- Buy UV protection shields for car windows.
- Clothing can even add another layer of protection.
- Look for detergents that wash sun protection into your clothing.
5. Training Outside Increases Skin Cancer Risk
While this may be a no-brainer, it’s worth repeating: if you’re logging the miles outside, you’re at an increased risk of skin cancer.
- Reapply often: because you’re sweating so much sunscreen off, you ‘ll need to reapply more frequently if you’re training outside.
- Avoid the brightest times of the day: plan your workouts so you’re not outside when the rays are at their strongest, generally between 10 am and 4 pm.
Bottom line? “Even if the sun doesn’t shine, it’s not a free pass from sun protection,” Shamban says. “Ultraviolet rays don’t take a vacation, and skin cancer knows no season.”
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