Ahhhhh.... finally after the long darkness we have sunlight until nearly 10pm. We have hours after work that can be spent relaxing outdoors or exercising outdoors or having dinner outside. Every year I am immensely grateful to recognize all the extra life the sun gives.
With all this extra life I know how easy it is to overdue it. Especially in the beginning of the summer it is the easiest for us to get sunburnt. It is said it takes only 15 minutes of high exposure to burn. The UV index you can find here for your region to give you an idea of what your exposure levels are where you live or where you are traveling.
But luckily there are easy ways we can avoid it and easy ways to treat yourself if you get overexposed.
First thing to remember is stay hydrated. You are better able to prevent yourself from overheating and better able to recover if you stay hydrated. Drink plenty of water eat lots of cooling fruits ( watermelon, cantaloupe, honey dew) If you are drinking alcohol and are out in the sun double your efforts to consume water as you are not only processing the sun but also the alcohol in your body.
The second thing I always recommend despite the controversy around it is sunscreen. You are better off (in my opinion) dealing with the minor effects of sunscreen than skin damage. Use SPF 30 and apply it liberally. You can purchase little travel kits to keep with you for your impromptu bike rides or stops at the beach. They usually have a carabiner and can clip easily to any bag. Have it and you will also think about more chances you have to get outside.
The third preventative measure is get into the shade. Put on long sleeved clothing. You can always find thin material that lets you enjoy the sun without putting your skin at risk.
Okay but say you don't get yourself covered and you get the dreaded sunburn. Keep some aloe in your house. You can apply it liberally to any reddened skin. When your skin starts to peel it can help keep your skin moist and cut down on the itching you will experience.
For severe burns see your physician. They can get you a properly medicated burn cream to reduce the pain and prevent any infections that may arise from a serious burn. I pray you never experience that kind of burn.
Get out there enjoy the abundance of summer, run, bike, swim, play badminton, play volleyball, have a drink (responsibly), eat dinner outside, and remember that you live on a planet about 92 million miles away from the sun and that sun is hot. Your skin is the largest organ on your body and it is sensitive. Take care of it.