Gardening essentials

Written By Elise Matthews

Gardening essentials: how to enjoy gardening without suffering the after effects. 

Gardening is a rewarding activity that connects us with nature, provides fresh produce, and offers excellent physical exercise. However, enjoying your time outdoors requires being mindful of certain safety risks. From sun exposure and heat exhaustion to insect bites and improper body mechanics, awareness is key.


This series will provide essential tips for protecting yourself against common gardening dangers, focusing on heat management, insect protection, and musculoskeletal injuries.

Managing Heat and Sun Exposure

Working outdoors, especially during the warmer months, puts you at risk for heat-related illnesses and sun damage. Taking preventative measures is crucial for a safe and enjoyable gardening session.

Stay Hydrated

Heat exhaustion and heat stroke are often preceded by dehydration.


  • Drink Water Regularly: Don't wait until you feel thirsty. Keep a water bottle or thermos nearby and sip frequently, aiming for 8 ounces every 20 minutes in hot weather.

  • Avoid Sugary Drinks and Alcohol: These can actually contribute to dehydration. Electrolyte drinks can be beneficial if you are sweating heavily for extended periods, but plain water is usually sufficient.

  • Pre-hydrate: Drink a glass or two of water before heading out to the garden.

Protect Your Skin from the Sun

Cumulative sun exposure increases the risk of skin cancer and premature aging.


  • Wear Sunscreen: Apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all exposed skin. Reapply every two hours, or immediately after excessive sweating.

  • Cover Up: Wear light-colored, loose-fitting clothing that covers your arms and legs. Look for UPF-rated (Ultraviolet Protection Factor) gardening apparel.

  • Wear a Hat: A wide-brimmed hat (at least three inches wide) protects your face, ears, and neck—areas often forgotten.

  • Use Sunglasses: Protect your eyes from UV damage with sunglasses that block 99-100% of UVA and UVB rays.

Time Your Gardening Sessions

Adjusting your schedule can dramatically reduce your exposure to peak heat and UV radiation.


  • Avoid Peak Hours: The sun's rays are strongest between 10 a.m. and 4 p.m. Plan intensive tasks for the early morning or late afternoon/early evening.

  • Take Breaks: If you must work during hot hours, take frequent breaks in the shade or indoors to cool down.

Elise Matthews
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