There is a popular misconception that it's somehow normal to burn your skin before it fades into a gorgeous caramel colour. Unfortunately, this misinformation won't just leave you in need of some aftersun lotion¹ - it could turn out to be deadly. Burning your skin certainly isn't a prerequisite² for getting tanned, but it will significantly increase the risk of developing skin cancer. According to the Insitute of Cancer Research, more than two people under the age of 35 are diagnosed with malignant³ melanoma each day. It's best to tan gradually, so stay out of the sun during the hottest part of the day (between 11am and 3pm), apply sunscreen regularly and cover up sensitive areas with hats, sunglasses and other clothing.

有一个受欢迎的误解，在皮肤变成酱色之前无论怎样晒你的皮肤都是正常的。不幸的是，这些错误的信息不仅会使你急需一些晒后的护肤液-它可能会是致命的。晒皮肤确实不是晒伤的先决条件，但毫无疑问这增加了患皮肤癌的风险。根据癌症调查协会，每天会有超过两个35岁以下的人被诊断为恶性肿瘤。最好是逐渐地晒皮肤，因此在一天中最热的时候（在中午11点到下午3点之间）远离太阳，有规律的使用防晒霜，用帽子，太阳镜和其它的衣服遮住敏感的地方。

Many people still maintain that going in and out of air-conditioned buildings can make a person sick. In reality, experts say that it's extremely unlikely that fluctuating between hot and cold air in this way will damage your health. As with colds and other respiratory ailments⁴ contracted in the wintertime, cold air itself is not the culprit — viruses are, explains Dr Ujwala Kaza, an allergist and immunologist at New York University Langone Medical Center. So if you find that you start to sniffle the moment you walk in or out of an air-conditioned building, then chances are it's down to summer allergies⁵.

许多人坚持认为出出进进有空调的建筑物会使人感冒。事实上，专家认为以这种方式，冷热之间不规律的气流极其不可能损害你的健康。在冬天，染上感冒和其它呼吸疾病，冷空气并不是罪魁祸首-病毒才是真正的元凶，纽约大学郎格涅医药中心的变应症专科医师和免疫学家 Ujwala Kaza博士解释到。因此当你觉得走进或走出有空调的建筑物时开始打喷嚏，那可能是由于夏季的过敏反应。

While the bronzed look makes us think we look healthier, the truth is that too much sun can actually have the opposite effect on your wellbeing. We need the vitamin D in sunlight to keep our bones strong, but according to the World Health Organisation⁶, overexposure to UV rays can suppress the body's immune system and leave us more vulnerable to infections and disease. As well as lowering your body's natural defences, too much sunlight also breaks blood vessels⁷ and over time makes the skin look and feel rough and leathery and can even cause wrinkles. It's tempting⁸ to soak up the sun when you're young and it's harder to see the damage it's doing to your skin, but going brown is your skin's way of showing you it is damaged, so it's always healthier to fake it.

尽管青铜色皮肤使我们觉得看起来更健康，真相是太多的阳光会起反作用对于人类。我们需要阳光中的维他命D保持骨骼的强健，但是根据世界健康组织，过多的暴露在阳光下会降低身体免疫系统的功能，使我们更易被传染以致于生病。同样，降低身体天然的防御系统，太多的太阳光也会破坏血管，时间达到一定程度会使皮肤看起来和感到粗糙，坚韧，甚至可能引起皱纹。尝试年轻时沐浴阳光更难显现对皮肤的坏处，但是皮肤变成棕色表明它被损坏了，因此仿造它更健康。

If you have olive-coloured skin then you might not burn as easily in the sun, but you are just as prone⁹ to the number one cause of premature¹⁰ ageing - sun damage. The rules of sun care still apply to you, even though you might be able to get away with a lower SPF than some of your pale-skinned friends. To avoid looking like a prune's handbag well before your time, keep applying sunscreen at regular intervals¹¹ and use a higher SPF on your face to protect its softer skin.

如果你拥有橄榄色的皮肤，那么你不会轻易地在太阳下被晒伤，但你更倾向于成熟年龄前的第一种原因-太阳伤害。关心太阳光照的规律仍适用于你，尽管相比较于苍白肤色的朋友们，你可能摆脱更低的防晒系数。为了避免看起来像精简的手袋在出门之前，坚持在有规律的间隔时间内涂防晒霜，用拥有更高防晒系数的防晒霜在脸上来保护柔软的皮肤。

Naturally, your body loses extra fluid when it's hot outside, and you therefore need to drink more water throughout the day to stop yourself becoming dehydrated. But while thirst is a good indicator¹² that you are suffering from dehydration¹³, your body can give you earlier warning signs that it's time to take a swig. According to the NHS, dehydration occurs when there is a 1 percent or greater reduction in body weight due to fluid loss, and the first symptoms include dizziness, headaches, fatigue¹⁴, dark urine and dry skin, all of which could come before a thirst. You should aim for 2.5 litres of water a day, but more if it's particularly hot outside or if you are doing a lot of exercise. Listen to your body - if you notice any of the above symptoms, then it's time to rehydrate.

自然而然地，当外面很热的时候你的身体会失去额外的液体，因此一整天你都要喝更多的水，防止你会脱水。但是尽管口渴是脱水了的暗示，身体会更早发出警告信号，该是痛饮的时候了。根据英国国民健康保险制度，由于液体的损失导致身体1%或更多体重缺失的时候，脱水现象发生了，第一种症状包括头晕，头痛，疲劳，黑尿和干皮肤，它们会在口渴之前出现。你应该设立一个目标，每天喝2.5升水，但是如果外面的天气特别热或者如果你做了大量锻炼，你可以喝更多。听从你的身体-如果你注意到上述任何现象，那么该喝水了。

Not all sunglasses offer the same level of protection from the sun's harmful rays. When you go shopping for shades, look for products that come with the label 'UV400', as this means almost 100 percent of the ultraviolet radiation is being blocked from your eyes. The Mayo Clinic Women's HealthSource also reminds people looking to purchase sunglasses not to confuse price with protection level. Pairs of glasses are usually more expensive because of their style, not because of the protection they provide.

并不是所有的太阳镜都一样，可以防止太阳有害的光线，当你因寻求遮挡购物的时候，寻找有标签“UV400"的产品，100%防紫外线对你眼睛的辐射。梅奥诊所女性健康杂志提醒购买太阳镜的人不要困惑于价格和保护水平是否有关。很多副镜子由于它们的风格贵而不是由于它们保护眼睛的程度。

Putting lemon juice in your locks and sitting in the sun for long periods will only dry out your hair, and any lightening will have nothing to do with the citrus liquid. Too much summer sun can also leave your hair feeling brittle¹⁵ and frizzy - a bit like going at it with a hot blow dryer¹⁶ for too long. “Before jetting off, look for beauty products that protect your hair from the intense heat of the sun, and if you want blonde hair, leave the lemon juice in the fridge and get highlights instead,” suggests creative director of Electric Hairdressing group Mark Woolley.

把柠檬汁放在你的头上，长期坐在太阳下只会弄干你的头发，头发的光泽和柠檬液体无关。夏天太多的太阳会使你的头发易碎，卷曲-有一点像经历了很长时间的热的吹风机。“在喷洒之前，寻找美丽产品保护你的头发远离太阳的高温，如果你想要棕色的头发，把柠檬汁放在冰箱里，取而代之的忙其它重要的事情，”充满创意的电子发型师团队Mark Woolley建议到。

It's a time of year usually reserved for a leisurely¹⁷ glass of wine in the afternoon sun. But while a cool alcoholic¹⁸ beverage¹⁹ seems like the perfect tonic²⁰ to the intense summer heat, you should in fact limit your booze (as well as tea and coffee) intake²¹ because of the increased risk of dehydration. According to Dr Robert Swift, who conducts clinical and laboratory research on alcohol, alcohol's diuretic effect is fairly significant: drinking the equivalent of 50 grams of alcohol in about 8 ounces of water can result in the elimination²² of up to 1 quart of liquid as urine.

每年都会有一个惬意的时刻，在充满阳光的下午饮酒。但尽管一杯凉爽的酒精饮料似乎是炎炎夏日的完美的补品，实际上，你应该限制你的开怀畅饮（包括茶和咖啡），因为这会增加你脱水的风险，根据对酒精指导诊断和实验调查的罗伯特 斯威夫特博士，酒精的利尿效应相当明显：喝相当于8盎司水的50克的酒精会导致四分之一的尿液排泄。

'If you're in the sun, your sunscreen is good for a max of two hours, and depending on the sunscreen it might not even last that long,' explains dermatologist²³ Lisa Garner²⁴. The skin uses up the active ingredient in the lotion over time, meaning it can't do any more. Sweating and swimming causes the sunscreen to wear off even and there is no such thing as such a thing as 'waterproof²⁵' sunscreen. In fact, a relatively²⁶ recent iteration of FDA rules no longer even allows the word to be used on sunscreen bottles (along with ‘sweat-proof’ or ‘sunblock’). Instead, based on testing, they can claim to be ‘water resistant’ for either 40 or 80 minutes.

‘如果你顶着烈日，你的防晒霜最多会保持两小时，并取决于防晒霜它是否会持续那么长时间，’皮肤病学家Lisa Garner解释道。随着时间的流逝，皮肤用光了乳液中活跃的原料，意味着乳液不再起作用了。流汗和游泳会导致防晒霜的流失，没有‘防水的’防晒霜。事实上，近来食品药品监督管理局重复了规则，甚至不可以在防晒霜的瓶子上出现这个词（以及‘防晒’或‘防光’）。取而代之的，基于测试，它们可以声明‘维持水分’40或80分钟。