As the days grow longer and the sun shines brighter, there’s no denying the allure of summer. Whether you’re planning beach vacations, poolside hangouts, or outdoor adventures, spending time in the sun can lift your mood, boost vitamin D levels, and create lifelong memories. But with all that fun comes a serious responsibility: protecting your skin.
Sun exposure, especially during the intense summer months, is the number one cause of premature aging and the leading cause of skin cancer. The good news? With a few smart habits and the right tools, you can enjoy the sunshine safely. Here’s how to protect your skin from harmful UV rays without sacrificing your summer plans.
Use a Broad-Spectrum Sunscreen Every Day
Let’s start with the golden rule: wear sunscreen daily, even if it’s cloudy or you’re spending time indoors near windows. UV rays can penetrate clouds and glass, meaning your skin is still exposed.
What to look for in a sunscreen:
- Broad-spectrum protection: Shields against both UVA (aging) and UVB (burning) rays.
- SPF 30 or higher: SPF 30 blocks about 97% of UVB rays. Higher SPFs block slightly more, but no sunscreen blocks 100%.
- Water resistance: Especially important if you’re swimming or sweating.
Application tips:
- Apply 15–30 minutes before sun exposure.
- Use one ounce (about a shot glass full) for your entire body.
- Reapply every two hours, or immediately after swimming or excessive sweating.
Don’t forget: Ears, feet, hands, back of the neck, and scalp (especially along hair parts) are commonly overlooked spots.
Wear Protective Clothing and Accessories
Clothing is your first physical barrier between your skin and the sun. The more skin you cover, the better protected you are.
Opt for:
- Long-sleeved shirts and long pants made of tightly woven fabric.
- UPF (Ultraviolet Protection Factor) clothing, which is specially designed to block UV rays. A UPF rating of 50+ is ideal.
- Wide-brimmed hats that shade your face, neck, and ears. Baseball caps are popular, but they leave your neck and ears exposed.
- UV-blocking sunglasses to protect your eyes and the delicate skin around them. Look for labels that say “100% UVA/UVB protection.”
Many brands now offer fashionable, lightweight summer clothing with built-in sun protection that’s perfect for the pool, beach, or hiking trail.
Seek Shade During Peak Hours
The sun’s rays are strongest between 10 a.m. and 4 p.m. If possible, schedule outdoor activities in the early morning or late afternoon to reduce exposure.
When outdoors during peak hours:
- Stay under umbrellas, trees, or pop-up tents whenever possible.
- Use portable sun shelters at the beach or park.
- Position strollers or picnic areas in shaded spots for children and babies, whose skin is especially sensitive.
Avoid Tanning (Even Indoors)
There’s a persistent myth that a “base tan” can protect you from sunburns. The truth? Any tan is a sign of skin damage. Tanning increases your risk of premature aging, sunspots, and melanoma, the deadliest form of skin cancer.
Indoor tanning beds are particularly harmful. According to the Skin Cancer Foundation, people who use tanning beds before age 35 increase their risk of melanoma by 75%. Want that summer glow? Choose a sunless tanning lotion or spray tan. These products provide color without harmful UV exposure.
Stay Hydrated and Support Your Skin from the Inside Out
While sun protection is mostly external, your body’s internal health plays a role in how well your skin responds to sun exposure.
Tips for inside-out skin health:
- Drink plenty of water to keep your skin hydrated and resilient.
- Eat antioxidant-rich foods like berries, leafy greens, tomatoes, and carrots. These help combat free radical damage caused by the sun.
- Supplements like vitamin C, vitamin E, and omega-3 fatty acids may also support skin health, though they shouldn’t replace physical sun protection.
Perform Regular Skin Checks
Even with the best sun protection habits, early detection of skin changes is key. Get into the habit of performing monthly skin self-exams, looking for new or changing moles, freckles, or spots. Use the “ABCDE” rule as a guide:
- A – Asymmetry
- B – Border irregularity
- C – Color variation
- D – Diameter over 6mm
- E – Evolving (changes in size, shape, or color)
Additionally, schedule a full-body skin check with a dermatologist once a year, or more often if you have a history of sunburns, tanning bed use, or skin cancer in the family.
Bonus: Sun Protection for Kids and Babies
Young skin is extremely sensitive and requires extra care.
- Babies under 6 months should be kept out of direct sunlight entirely. Use shade and protective clothing.
- For older kids, use mineral sunscreens with zinc oxide or titanium dioxide, which are gentle and effective.
- Make sun protection fun by letting kids pick out colorful UPF shirts or wide-brimmed hats.
Sun protection isn’t about avoiding the outdoors; it’s about being smart and proactive. By using sunscreen correctly, dressing wisely, and staying aware of your exposure, you can soak up the joys of summer while keeping your skin healthy and radiant for years to come. So, this summer, as you grab your beach towel or hiking boots, don’t forget the SPF. After all, your skin is with you for life, so how will you protect it?
