While the beach is a great place for families to unwind, relax and have fun, it is important that some basic safety rules are taken into account

Too much exposure to the sun can cause heat exhaustion or short and long-term damage to your skin. There may also be some dangers lurking within the apparently placid waters lapping at the shore. Taking the following steps can keep your family sand-and-surf safe so you can enjoy your time at the beach with peace of mind intact.

Sun and Sand

Sun exposure is one of the greatest dangers to consider at the beach. The sun can hurt you in two ways: heat illness and sun-induced skin damage. It is easy to become overheated while lounging on the beach. As the sun's rays beat down, the body's cooling system can become overwhelmed.

Heat exhaustion occurs as body temperature rises, preventing perspiration and leading to thirst, fatigue, and leg and abdominal cramps. Left untreated, heat exhaustion can develop into heat stroke, a potentially life-threatening condition.

While heat illness can strike anybody, certain groups are especially vulnerable. These include:

• Children
• The elderly
• People who are obese
• Patients with certain medical conditions such as diabetes or heart disease

Taking steps to stay cool can help prevent heat illness. Sitting under an umbrella or in the shade can keep you cooler longer. Wearing a wide-brimmed hat also provides valuable shading. To keep from overheating, you should also drink plenty of water or other fluids. Remember to avoid alcohol and fluids that contain caffeine, which can cause dehydration.

It is especially important to take these precautions if you are on certain medication that inhibits sweating. Drugs that can have this effect include antihistamines, tricyclic antidepressants and diuretics.

The sun can also wreak havoc with the health of your skin. The sun emits an invisible form of radiation called ultraviolet (UV) radiation, which can damage the skin and cause sunburn, premature wrinkling and even skin cancer. You can reduce the risk of sun-induced skin damage by wearing sunscreen every time you go to the beach. Sunscreen blocks the sun's rays from damaging your skin.

Each sunscreen comes with an 'SPF' number, with higher numbers signalling greater sun protection. Experts recommend using a sunscreen with a minimum SPF of 15.

If you plan to frolic in the water, use water-resistant sunscreen. The sun's rays reflect off the water, making sunburn even more likely. Certain medication, such as antibiotics, also increase your skin's sensitivity to the sun. Ask your doctor if you are taking a drug that increases sun sensitivity, avoid the sun whenever possible and wear sunscreen when outside. Remember, the sun's rays are strongest between 10 am and 4 pm. Whenever possible, stay out of the sun during this time.

Water Safety

Whether it is the ocean, a river or a lake, it is important to exercise caution while swimming. Whenever you swim, stay within sight of lifeguard towers, and do not swim alone. Do not swim near piers or other structures because a sudden current can push you into the structure. If you want to swim long distances, paddle parallel to the shore rather than out to sea. Obey all warning signs and do not swim in areas where lifeguards or other authorities recommend against it.

Rip currents occur when narrow but intense currents form that flow away from the shore. Rip currents can occur at any beach with surf and breaking waves. If you are caught in a rip current, do not fight the water. Stay calm and swim parallel to the shore. Eventually, you will swim out of the rushing water.

Once you get free of the rip current, swim to the shore or yell out and wave your arm for help. If you are too tired to swim, try to float with the rip current until it passes. This helps you conserve your energy so that you'll be able to swim to safety later.

Other water safety tips include:

• Do not swim after consuming alcohol
• Do not dive into water unless you have tested the water depth
• Swim within your capabilities
• Avoid water that is polluted, or that is near pipes or run-off ditches
• Immediately leave the water at the first sign of thunder or lightning

Other Dangers

Hot sand can burn your feet, so it is best to wear shoes or sandals at all times on the beach. This will also keep you from cutting your feet on sharp objects, such as glass shards. Jellyfish are present in ocean waters, and may wash up on the beach. Do not touch any part of a jellyfish. It is important to stay away from cliff edges. You can fall off these ledges, or they may give way suddenly and crumble, causing a dangerous fall.

Stay behind fences. They are there for a reason, usually to protect your safety. Obey all posted warning signs. It is also important to stay off sand dunes because dunes are delicate ecosystems easily damaged by people.

Finally, do not light fires on the beach except in areas specifically designated for this purpose. Fires that catch onto driftwood or sea grass may spread rapidly.