The best sun protection tips do not begin with sunscreen. Health organizations treat sunscreen as one layer of protection among several. Shade, clothing, a hat and sunglasses block ultraviolet light before it reaches your skin, they do not wear off, and they need no reapplying.
Check the UV index
The UV index is a daily forecast of the strength of ultraviolet light, shown in most weather apps.
| UV index | Level | What to do |
|---|---|---|
| 0 to 2 | Low | Little protection needed for most people |
| 3 to 5 | Moderate | Cover up, use sunscreen, seek shade at midday |
| 6 to 7 | High | Protection needed; reduce time in the midday sun |
| 8 to 10 | Very high | Extra care; skin can burn quickly |
| 11 and above | Extreme | Avoid the midday sun where possible |
Protection is advised whenever the index is 3 or higher. Temperature is not a guide: UV can be high on a cool, bright day.
Seek shade, especially at midday
The sun's rays are strongest in the middle of the day, roughly between 10 a.m. and 4 p.m. A simple check is the shadow rule: if your shadow is shorter than you are, UV is strong.
Shade reduces UV but does not remove it. Light bounces off sand, water, concrete and snow, so you can still burn under an umbrella.
Wear clothing that covers
- Long sleeves, long pants or skirts cover the largest areas.
- Tightly woven, darker or brighter fabrics block more UV than thin, pale, loosely woven ones.
- UPF-rated clothing has been tested. UPF 50 lets only about one fiftieth of UV through.
- Dry fabric protects better than wet fabric.
Hold a fabric up to the light. If you can see through it easily, UV can pass through it too.
Choose the right hat
A hat with a brim of about 7.5 cm (3 inches) all the way round shades the face, ears and neck. A baseball cap leaves the ears and neck exposed. Straw hats with open weaves let light through.
Wear sunglasses
UV can damage the eyes and the thin skin around them. Choose sunglasses labeled "100% UV protection" or "UV400". Larger and wrap-around frames protect more. A dark tint alone does not mean UV protection.
Remember the easy-to-miss places
- Hands, especially when driving. See Sunscreen for Hands: How to Add It to Your Routine.
- The scalp along a part or where hair is thin.
- Lips: use a balm with SPF 30.
- Feet in sandals.
- Skin beside car and office windows, since UVA passes through glass.
Take extra care in these situations
- Near water, sand and snow, which reflect UV.
- At altitude, where UV is stronger.
- When taking certain medicines. Some antibiotics, acne treatments and other medicines make skin more sensitive to sunlight. Ask a pharmacist.
- After using retinoids or exfoliating acids, which can increase sun sensitivity.
Avoid tanning beds
Tanning beds give out UV radiation and increase the risk of skin cancer. A tan from any source is a sign of skin damage, not of health.
Put the layers together
- Check the UV index in the morning.
- Apply sunscreen to skin that clothing will not cover. See Sunscreen Guide: What SPF, UVA, and UVB Mean.
- Dress for the sun: sleeves, hat, sunglasses.
- Plan outdoor tasks for earlier or later in the day when you can.
- Reapply sunscreen every two hours outdoors. How to Reapply Sunscreen Over Makeup shows how over makeup.
Know your skin
Look over your skin every few months. See a doctor about any new or changing mole or spot. Age Spots vs Freckles: What to Look For explains common sun-related spots. If you are traveling somewhere sunny, Travel Skincare: What to Pack and How to Keep It Simple has a packing list.
Related on ArniSun
- Sunscreen Guide: What SPF, UVA, and UVB Mean
- How to Reapply Sunscreen Over Makeup
- Sunscreen for Hands: How to Add It to Your Routine
- Age Spots vs Freckles: What to Look For
- Travel Skincare: What to Pack and How to Keep It Simple
Sources and further reading
Frequently asked questions
Can I get sunburnt on a cloudy day?
Yes. A large share of UV passes through light cloud. Check the UV index instead of judging by cloud or temperature.
Is clothing better than sunscreen?
Covering clothing gives steady protection that does not wear off, so it is an excellent first choice. Sunscreen then protects the skin that is left uncovered.
Do I need sun protection in winter?
UVB is weaker in winter in many regions, but UVA is present all year, and snow reflects UV strongly. Protection is still sensible, especially outdoors and at altitude.