7 Tips for Staying Sun-Smart

Reviewed By:
Timothy Yarboro, M.D.

While the sun helps brighten and warm our days, it can also damage our health. In the short term, too much sun can cause painful sunburn. Prolonged, unprotected exposure to solar rays can also lead to skin cancer, eye problems, skin spots and wrinkled, leathery skin.

Before heading into sun, take a few minutes to scan our list of seven tips for staying sun-smart.

1. Watch the clock. The sun's rays are strongest between 10 a.m. and 4 p.m. Whenever possible, stay out of the sun during this time. Remember, cloudy days do not offer a free pass for enjoying the outdoors. The sun's rays pass through the clouds and can still damage your skin or eyes.
   
   
2. Slather on the sunscreen. Sunscreen blocks the sun's rays from damaging your skin, allowing you to stay outside safely for longer periods of time. Each sunscreen comes with an “SPF” number, with higher numbers signaling greater protection. Experts recommend using a sunscreen with an SPF of 15 or higher. Water-resistant and broad-spectrum (protects against both UVA and UVB sun rays) products are best. But beware -- no sunscreen is truly waterproof.
   
   Apply the sunscreen about 30 minutes before going outside, making sure to cover all areas of exposed skin. Reapply at least every two hours -- or every 80 minutes you are in the water (or even sweating heavily). For infants over 6 months old and children, apply sunscreen every time they go out. Keep young infants covered or out of the sun or consult your pediatrician about how best to protect them.
   
   
3. Stay shady. Shade helps reduce your exposure to ultraviolet rays. For example, trees can block the sun's rays by about 60 percent. Umbrellas and canopies also offer valuable protection.
   
   You can also create some of your own shade simply by wearing a hat with a wide brim. This will protect several areas especially prone to sun damage, including the eyes, ears, face and back of the neck.
   
   
4. Protect those peepers. A lifetime of exposure to the sun can severely damage your eyes, leading to cataracts and other eye disorders. Sunglasses with 99 to 100 percent UVA and UVB protection can block nearly all of the sun's harmful rays. Do not purchase any sunglasses unless they have a label stating that they protect against at least 99 percent of the sun's rays.
   
   Do you wear eyeglasses? If so, use clip-on lens that offer UV protection. Or ask your ophthalmologist or optometrist about prescription sunglasses. Another option are prescription lenses that automatically darken whenever you step into the sun.
   
   

 

5. Check the UV index. Factors such as seasonal variations, weather changes and shifts in the ozone layer (which shields the Earth from UV radiation) alter how much of the sun's ultraviolet rays reach the ground. The UV index forecasts the expected strength of UV radiation on a given day and can help you gauge the risk of sun overexposure.
   
   Developed by the Environmental Protection Agency (EPA) and National Weather Service, the UV index is available one day in advance. Exposure levels are predicted on a scale of 0 to 11+, with higher numbers indicating a greater risk. When numbers are higher, avoid prolonged time outdoors and take extra precautions when you do go out.
   
   
6. Cover yourself. Dressing in shorts and a tank top for a long day in the sun is like declaring war on your skin's long-term health. Instead, wear appropriate clothing when you anticipate a sun-drenched day. Long-sleeve shirts, pants and long skirts are best. Your clothing should be lightweight and tightly woven, but loose-fitting.
   
   
7. Don't get too reflective. Ultraviolet rays can damage skin when they reflect off certain surfaces, including water, snow, sand, tile and even buildings. For this reason, it is important to properly protect yourself from sun damage whenever you are outdoors, even if you are standing in the shade.

For more information on protecting your skin from sun damage, visit the Skin Basics Center.