Time spent in the garden often means time under the sun. Without proper preparation, the heat can be overwhelming! Experienced gardeners likely understand this all too well, but for newcomers starting their backyard plot or allotment, this might be a surprising challenge. Isn’t outdoor time supposed to be a refreshing escape from the constant buzz of daily life? Absolutely! Yet, it can get incredibly hot. Many hours tending to flowers and vegetables without protection can make you vulnerable to sunburn and its harmful effects on your skin. Learning how to beat the heat and shield yourself from the sun’s damaging rays is crucial for enjoying gardening without giving up when the sweat starts dripping. Keep reading to discover vital sun safety tips and strategies for staying cool.
A Harsh Lesson: Sun 1, Gardener 0
Years ago, I hired someone new to gardening. When I asked if she could handle the heat, she confidently replied that she loved sunbathing at the beach, so she’d be fine. By the end of her first day, she was as wilted as a water lily in the desert. Sadly, I’ve witnessed this scenario play out repeatedly, to the point where it’s almost comical. My coworkers and I often place bets on how long it’ll take a newbie to crack under the intensity of a Philadelphia summer, sharing a laugh when they finally admit they underestimated the heat. Jokes aside, the sun and heat will overpower you if you’re unprepared. Fortunately, this guide is packed with actionable tips to help you face whatever summer throws your way.
Essential Sun and Heat Protection Tips for Gardeners
Unlike many aspects of gardening, safeguarding yourself from the sun and heat is straightforward with a clear checklist to follow. Here are the key steps to ensure you’re protected during those long, hot summer days:
1. Do You Need to Be in the Sun?
The simplest question to address is whether you even need to be in direct sunlight. Finding a shady spot to work is essential for enduring a full day of gardening in summer heat. Strategically plan your tasks to stay in the shadiest areas of your yard. If you can avoid the sun entirely by working under a tree or canopy, you’re off to a great start. Following the shade also helps you learn which parts of your garden get the most or least sunlight, revealing hidden nooks you might not have noticed.
Consider avoiding outdoor work between 10 a.m. and 2 p.m., when the sun is at its peak. As a professional gardener working from 7 a.m. to 5 p.m., I often don’t have this luxury, but you might. Smart gardeners tackle watering in the early morning and other tasks in the evening, naturally aligning with the cooler, more comfortable times of day when the sun isn’t directly overhead.
2. Stay Hydrated
Proper hydration is non-negotiable for sun and heat protection. While the general recommendation is eight 8-ounce glasses of water daily (64 ounces total), you’ll likely need more when gardening in the heat. I often drink 64 ounces by lunchtime alone. Keep sipping throughout the day, and don’t hesitate to snack on salty foods like pretzels. A little sodium helps balance electrolytes with all the water you’re consuming, making light snacking a helpful habit.
3. Wear Physical Protection
If shade isn’t an option, create a physical barrier between yourself and the sun’s harmful rays. The right gardening attire makes a significant difference. Think long-sleeve shirts, breathable pants, and a wide-brimmed hat to keep the sun off your skin and prevent overheating.
Hats: Put a Lid on It
While baseball caps have their charm, nothing matches the functionality and style of a wide-brimmed hat. I’m partial to straw hats for their lightweight, airy design, but any high-quality sunhat is a worthy investment. Look for a brim at least 3 inches wide—4 inches is even better—to shield your face, neck, and other exposed areas. If you prefer a baseball cap, wrap a bandanna around the back of your neck for added protection. Some hats come with a desert-style cloth flap for neck coverage, which works wonders for many gardeners. Personally, I buy a new straw hat every summer, maximizing the value of a small investment, and add a bandanna on the hottest days for extra defense.
Long Sleeves? Yes, Long Sleeves!
Wearing a thin, loose long-sleeved shirt made of breathable fabric paired with light pants can significantly reduce heat discomfort. Direct sun exposure not only burns but also raises your body temperature. A protective layer can shave off a few degrees of perceived heat. This might seem counterintuitive, but consider desert dwellers who wear layers of loose clothing in extreme heat. These garments create an insulating air pocket between your skin and the sun while allowing airflow for sweat evaporation, keeping you cooler and more comfortable.
4. Protect Your Eyes with Sunglasses
A quality pair of sunglasses provides crucial protection for your eyes, which are highly sensitive to UV rays. The delicate skin around your eyes can burn easily, and prolonged UV exposure may lead to conditions like macular degeneration, cataracts, and conjunctival cancer. Opt for sunglasses that block at least 99% of UV rays and 75% of visible light. I use safety glasses that meet these standards and offer impact protection as an added bonus. Investing in good eye protection is always worthwhile.
5. Apply Sunscreen Regularly
I avoided sunscreen for years and now regret it. While it doesn’t cool you down, sunscreen is essential for protecting against UV damage. Cream sunscreens are more effective than sprays since they’re easier to apply evenly and avoid inhalation risks. Sprays can be handy for hard-to-reach spots like behind the ears, but use them in well-ventilated areas. When choosing sunscreen, you’ll encounter mineral (with zinc oxide or titanium dioxide) and chemical options. Mineral sunscreens reflect UV rays, while chemical ones absorb and dissipate them as heat. Some chemical ingredients, like oxybenzone, are controversial, so pick what you’re comfortable with. Experts often recommend combining both types for optimal protection. Use an SPF of at least 30, reapplying as directed or more often if sweating or wet. Store sunscreen away from extreme temperatures, and clean the cap to prevent bacterial buildup. Even expired sunscreen offers better protection than none at all.
Cooling Down When You’ve Had Enough
Even with the best precautions, you might still overheat during a long day in the garden. To prevent heat stress or sun sickness, move to a cool, shaded area, splash water on yourself, or take a cold shower—my favorite way to unwind after 8 hours in the sun. Recognizing when you’ve had too much sun or heat is critical. Watch for these warning signs:
- Sunburn or flushed skin
- Cool, clammy skin
- Excessive sweating
- Muscle cramps or nausea
- Headaches, blurred vision, or disorientation
- Vomiting
In my experience, overexposure starts with heavy sweating, progresses to exhaustion, and then disorientation. I often deal with mild “sun sickness” during work, but when I feel spaced out, I stop and rest in the shade. Pushing beyond these symptoms risks heat stroke, a life-threatening condition with symptoms like:
- Throbbing headaches
- Rapid pulse
- Red, hot, dry skin
- Losing consciousness
- No sweating
If heat stroke is suspected, contact emergency services immediately. Sunburn can sneak up, often appearing hours later, and can develop in less than 15 minutes of exposure. If skin reddens, get out of the sun and apply a cooling after-sun lotion. Prolonged exposure may lead to sun poisoning, with symptoms including swelling, blistering, headache, dizziness, fainting, nausea, and dehydration. Seek medical advice if these occur.
For quick relief in the garden, soak a bandanna in cool water and wrap it around your neck—since this area is temperature-sensitive, it cools you fast. Placing a wet, cool rag on your wrists is another effective trick for rapid cooling.
Get Back to Gardening with Confidence
Protecting yourself from the sun and heat isn’t complicated, but it requires more than just staying indoors with air conditioning. Wearing appropriate clothing, applying sunscreen, and drinking plenty of water should get you through the hottest days while shielding you from harmful rays. If it’s too intense, work smart by staying in the shade or avoiding peak sun hours. For those like me who dislike long sleeves in summer, frequent sunscreen reapplication (every 1-2 hours) and strategic shade breaks help. A breathable shirt, shorts, wide-brimmed hat, and a cool, damp bandanna are my go-to gear.
Apply these tips to your gardening routine, and you’ll feel much more comfortable in hot weather. What are your favorite ways to beat the heat? Share your tips and stories in the comments below!
