Protect Your Skin: How to Avoid Sun Exposure
- Sunburn—This is the most obvious and most immediate sign of too much sun. Your skin will be red and tender, and it may swell and blister. You may even run a fever and feel nauseous from a sunburn.
- Premature wrinkling and uneven skin pigmentation—Over time, too much sun exposure will cause your skin's texture to change. The skin can become tough and leathery, and you may notice more wrinkles. In addition, the sun can cause sun spots—discolorations in the skin's tone that may be brown, red, yellow, or gray.
- Skin cancer—This is the most serious result of too much sun. The more sun exposure you have, the more your risk of skin cancer increases. Learn about the proper way to check your skin for any changes in the size, texture, or color of a mole. The Skin Cancer Foundation recommends you should check your skin every month.
- Try to avoid sun exposure between 10 a.m. and 4 p.m. This is when the sun's rays are most damaging.
- Do not deliberately sunbathe.
- Do not use tanning devices, like tanning booths or tanning lamps.
- Avoid spending too much time in the sun.
- Avoid exposing your skin to the sun between 10:00 AM and 2:00 PM standard time, or 11:00 AM to 3:00 PM daylight saving time.
- Protect your skin from the sun with clothing. Wear a shirt, sunglasses, and a hat with a broad brim.
- Use broad-spectrum (UVA and UVB) sunscreens with a sun protection factor (SPF) of 30 or more on skin that will be exposed to the sun.
- Use a protective lip balm.
- Wear sunglasses with 99% to 100% UV absorption to protect your eyes.
- Don't use sun lamps or tanning booths.
- Get regular full-body skin exams by a dermatologist. The doctor will check for moles, freckles, and other growths.
- Always wear a broad spectrum sunscreen with a sun protection factor (SPF) of at least 30. Broad spectrum sunscreens absorb UVA and UVB rays of the sun. Use a protective lip balm.
- Apply sunscreen to all exposed areas approximately 30 minutes before sun exposure. Use the amounts recommended by the manufacturer. Do not forget the back of your neck, rims of your ears, and tops of your feet. Reapply aevery two hours, or after swimming or excessive sweating.
- Choose hats and clothing with a high UPF (Ultraviolet Protection Factor). This is the amount of the sun's UV rays that are being absorbed by your clothing before they get to your skin. A rating of 50+ offers a lot of sun protection.
- Choose clothing made from tightly-woven fabric. This will absorb more of the sun's UV rays. Darker colors absorb rays better than light colors. Hold clothes up to the sun to see how much light comes through. Clothes that do not let much light through will be more protective. For example, a dark denim shirt offers more protection than a white t-shirt. Long-sleeved shirts and long pants will give more protection.
- Wear a wide-brim hat and sunglasses. A hat with a six inch brim all around is best. Choose sunglasses that block both UVA and UVB rays.
- Consider clothing that has been treated to offer more sun protection. Some clothing may be treated with special UV absorbers or chemical sunblock. Be careful, as these may lose their sun protective qualities over time.
The UV Index
- 0 to 2—Low danger from the sun's UV rays for the average person. If it's a sunny day, wear sunglasses. If you burn easily, make sure you apply sunscreen and wear clothes that protect your skin.
- 3 to 5—Moderate risk of harm from unprotected sun exposure. If you plan on being outside, wear sun-protective clothing. Avoid being outside around midday.
- 6 to 7—High risk of harm from unprotected sun exposure. Use sunscreen and wear sun-protective clothing, a hat, and sunglasses. Reduce your exposure to the sun between the hours of 10 a.m. and 4 p.m.
- 8-10—Very high risk of harm from unprotected sun exposure. Follow the tips above, but be even more careful, epecially during peak sun hours. You can burn quickly.
- 11+—Extreme risk of harm from unprotected sun exposure. Avoid sun exposure and try to remain in the shade as much as possible. Keep in mind that bright surfaces, such as sand, water, or snow increase UV exposure by reflecting light.
American Academy of Dermatology http://www.aad.org
The Skin Cancer Foundation http://www.skincancer.org
Canadian Dermatology Association http://www.dermatology.ca
Canadian Cancer Society http://www.cancer.ca
Alberta Provincial Cutaneous Tumour Team. Prevention of skin cancer. Edmonton (Alberta): CancerControl Alberta; 2013 Feb. 27 p. (Clinical practice guideline; no. CU-014). Available at: http://www.guideline.gov/content.aspx?id=48130#Section420. Accessed October 20, 2014.
Early detection and self exams. Skin Cancer Foundation website. Available at: http://www.skincancer.org/skin-cancer-information/early-detection. Accessed March 6, 2014.
Get in on the trend. Skin Cancer Foundation website. Available at: http://www.skincancer.org/prevention/sun-protection/clothing/get-in-on-the-trend. Accessed March 6, 2014.
Melanoma. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 16, 2014. Accessed March 6, 2014.
Skin cancer: prevention. American Academy of Family Physicians Family Doctor website. Available at: http://familydoctor.org/familydoctor/en/diseases-conditions/skin-cancer/prevention.html. Updated February 2011. Accessed March 6, 2014.
Preventing skin cancer. Skin Cancer Foundation website. Available at: http://www.skincancer.org/prevention/sun-protection/prevention-guidelines. Accessed March 6, 2014.
Prevention guidelines. Skin Cancer Foundation website. Available at: http://www.skincancer.org/prevention/sun-protection/prevention-guidelines. Accessed March 6, 2014.
Sunscreen FAQs. American Academy of Dermatology website. Available at: https://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens. Accessed October 20, 2014.
UV index scale. United States Environmental Protection Agency website. Available at: http://www2.epa.gov/sunwise/uv-index-scale. Accessed March 6, 2014.
- Reviewer: Michael Woods, MD
- Review Date: 03/2014 -
- Update Date: 10/20/2014 -