Editor’s note: Este artículo está traducido al español.

We’ve all been there.

You step outside into the Las Vegas sun telling yourself it’s just for a few minutes — no sunscreen needed. An hour later, you’re lobster red and reaching for the aloe.

At the peak of Southern Nevada’s summer, when triple-digit temperatures stretch on day after day, that gamble gets even riskier. Whether you’re a laborer on a job site, a family splashing at the pool or an athlete grinding through practice, the sun shows no favorites, says Dr. Frank Arnold of Dignity Health Nevada, a family medicine physician.

Even worse: The very activities people turn to for relief — like swimming — can increase your exposure. Water reflects UV rays, turning your afternoon cool-down into a recipe for sunburn and, over time, something far more serious.

“All skin types are at risk,” Arnold says. “Anyone can get a sunburn.”

The Sun sat down with Arnold to talk about sun hygiene and surviving the summer heat. Spoiler alert: Stock up on sunscreen and water.

How frequently do you see a patient who’s got a real severe sunburn?

Not often. For many people, a bad sunburn can be managed at home, and so a lot of times I don’t necessarily see them, even with blisters and things like that. … When I go through your annual wellness visit with someone, I often bring up sun hygiene and sun practice or sun safety practices, which includes regularly applying sunscreen before you go out, wearing long sleeve cover-ups if you’re going to be out for an extended period of time, having wide-brimmed hats, those kinds of things.

When I look at our workforce — construction workers, landscapers — I think, ‘That has to be one of the hardest jobs in the city during the summer.’ Heat exhaustion must be a real concern on any given shift. What’s your counsel to a laborer or someone working outdoors?

My advice is to drink plenty of water while you’re out there and avoid caffeinated beverages. That doesn’t mean you can’t have a cup of coffee or a soda throughout the day, but water should be your primary source of hydration. Sports drinks like Gatorade or Powerade push electrolytes, and those electrolytes do help your body recover during heat exposure. If someone starts feeling overheated or like they’ve had too much sun, get them into a cool area right away. Loosen their clothing and let the natural evaporation process help bring their temperature down. And if they’re still not recovering, that’s when they may need medical attention — whether that’s a visit to the emergency room or getting seen by someone.

Long sleeves guard against sun on your arms, right? So, when I’m in the pool, should I have a long sleeve shirt on as well, or is that not safe because of the water and swimming?

There are products designed to be submerged — like long-sleeve swim shirts — and those can help protect you from the sun’s rays while you’re in the pool, whether you’re swimming or just relaxing. One thing to keep in mind is that water reflects sunlight and UV radiation, so even if you’re in a shaded area of the pool, you can still be exposed. You’ll still want some form of protection, whether that’s sunscreen, a long-sleeve swim shirt, or something similar.

Why do people fall into the trap of having the sun kind of sneak up on them, whether it’s not applying a second round of sunscreen or maybe thinking because they are in water that the sun’s not hitting them?

The sun reflects off water, metal surfaces and similar materials, so exposure can happen even in unexpected places. UV radiation also penetrates water — the deeper you are, the lower the exposure, but most people can’t stay submerged for long periods of time. You can still get sunburned while in the pool, even underwater.

How frequently should you reapply sunscreen?

I’d look at the manufacturer’s recommendations and reapply based on their guidance. That said, at a minimum, if you’re active outdoors, you should consider reapplying every one to two hours. Some people may need to reapply less often, others more frequently — it really depends on your activity level, how much you’re sweating, and what you’re doing. And when you’re in the water, there’s some washoff that occurs, so you may need to reapply even more frequently when you’re around a pool or similar environment.

Are there hours you should avoid swimming, like at the peak of the day when it is too hot?

If you think it’s too hot outside, take extra precautions. Some people naturally avoid the hotter parts of the day — when the sun is directly overhead, that’s when you’re going to get the most UV exposure, which increases your risk for both heat injury and sunburn. That said, I understand that for many people, that may be the only time they’re able to be outside. In that case, just take the necessary precautions — stay hydrated, practice sun protection, and do what you need to do to keep yourself safe.

When was the last time you had a sunburn?

It’s been a while. I tend to apply sunscreen before I go out, and I don’t really like being sunburned, so I’d say it’s probably been about a year or more.

What body part is often the first to get sunburned, or is it different for every person?

It comes down to exposure — both the duration and the intensity. Like any other form of radiation, the longer you’re in the sun and the stronger the exposure, the more likely you are to get sunburned. With that in mind, the head and neck tend to be some of the most frequently burned areas, and that’s largely because people don’t always wear hats or apply sunscreen there. There’s also the ‘I’m just running outside for a minute’ mentality — and that quick errand ends up taking much longer than expected. At the end of the day, it really comes down to minimizing exposure and reducing the amount of energy the sun is depositing on your skin.

When does someone know it’s time to seek medical care? When should they go to the ER? Is there a certain level of burn where over-the-counter aloe vera just won’t cut it, and they need to come see you?

Any amount of blistering on the arms or face may warrant medical attention. And if someone has made the mistake of falling asleep in the sun and has a large area of their body burned, I would encourage them to get seen and make sure nothing more needs to be done. Don’t forget about heat injury either. As people overheat, they can experience confusion, appear drowsy, stop sweating or have skin that turns bright red. These are all signs that someone has been overexposed and should seek medical attention.