With longer days and warmer, brighter weather, summer offers the perfect opportunity to enjoy beaches, backyards, boats, and barbecues. While soaking up sunshine has plenty of positive effects—like elevating mood, improving sleep, lowering blood pressure, and supporting vitamin D production—too much exposure to the sun’s ultraviolet (UV) rays can have serious consequences for your skin and overall health. From painful sunburn to an increased risk of skin cancer, the effects of unprotected sun exposure can last long after summer ends. By taking a few simple precautions, you can enjoy everything the season has to offer while keeping yourself and your family safe.
Don’t Skimp on Sunscreen and Reapply Often
Sunscreen might seem like a no-brainer when it comes to sun safety, but shielding yourself effectively from harmful UV rays means always using a generous amount of SPF 30 or more—even for top-ups—or you risk reducing the level of protection sunscreen provides. Likewise, when and how often you apply sunscreen can impact its effectiveness. You should first apply sunscreen around 20 minutes before direct sunlight exposure to allow for proper absorption into the skin, and reapplying at least every two hours (or immediately after swimming, heavy sweating, or towel drying, even for “water-resistant” brands) ensures your skin stays protected throughout the day. UV rays can penetrate glass, too, so even if you’re sitting indoors near a window or under a skylight, sunscreen might be needed (albeit with a less frequent reapplication window of around four hours). Finally, if you’re going to be in the ocean or fresh water, always look for environmentally friendly sunscreens that use physical mineral blockers like zinc oxide or titanium dioxide, which protect your skin without harming reefs or marine ecosystems.
Wear Loose-Fitting, Sun-Protective Clothing
While sunscreen is a good first line of defense, it shouldn’t be your only one. Beyond variables like sweating, swimming, and incorrect application that can reduce its effectiveness, it doesn’t block 100 percent of UV rays. For the best protection, cover exposed skin with loose-fitting but tightly woven fabrics that offer UV protection, like denim, canvas, polyester, and nylon. While generally darker colors and thicker fabrics offer more protection, they may also be less comfortable in intense heat. Plus, not all clothing provides the same level of protection. So, if you want to be safe, look for purpose-built clothing with a built-in Ultraviolet Protection Factor (UPF) rating. The iG Business Style article in this issue has a few recommendations!
Accessorize with Sunglasses, a Hat, and a UPF Umbrella
In addition to your core outfit, accessories can play an important role in sun safety. Sunglasses that block 100 percent of UV rays help shield both your eyes and the delicate skin around them from the damage caused by prolonged UV exposure. However, keep in mind that dark or transition lenses don’t necessarily mean 100 percent UV protection, so look for that label specifically. A wide-brimmed hat that guarantees shade for your face, ears, and neck also helps guard frequently-exposed parts that are often missed in sunscreen (re)application—not to mention any exposed areas of your scalp from parts or bald spots that might be extra sensitive to sunlight. Particularly if you’re prone to burning or plan to be outside for several hours, a UPF-rated umbrella is a great way to create a portable patch of protective shade while simultaneously helping you stay cooler.
Limit Direct Exposure During Peak UV Hours
Looking beyond what you wear, another especially important sun-safe habit—arguably one of the most effective ones—surrounds when you choose to go outside. The sun’s UV rays are often strongest between 11a.m. and 3 p.m., which means these hours carry a higher risk of sunburn and sun damage. Whenever possible, seek shade when you’re outdoors during these hours. If you’re not sure how strong the sun might be, a good rule of thumb is to use your shadow: If it’s shorter than your height, the sun is high in the sky, and the UV rays are strong. Another consideration to keep in mind is that UV rays can still be strong even on cloudy days. Try planning prolonged outdoor activities for earlier in the morning or later in the afternoon to avoid these peak periods.
Drink Hydrating Fluids and Limit Alcohol Intake
Not drinking enough water and/or drinking alcohol (a diuretic that causes your body to lose more fluids) can cause dehydration. While dehydration doesn’t directly cause sun damage in the way that UV radiation does, it can increase your risk of sun-related problems. Dehydrated skin may be less resilient and slower to recover from sun damage, and dehydration in general can impair your ability to regulate temperature, which in turn increases the risk of heat-related illness. Likewise, alcohol can affect judgment, which may mean sun-safe habits or noticing early signs of sunburn or heat stroke might go by the wayside.
The Bottom Line: Do As the Australians Do
As one of the sunniest countries globally—not to mention its closer proximity to the sun in summer, less atmospheric pollution, and a thinner ozone layer that makes sunshine feel stronger compared to Northern Hemisphere regions—Australia is no stranger to the need for sun safety. So, if you need a handy memory device for baseline advice, especially for kids, look no further than Cancer Council Australia’s “slip, slop, slap, seek, and slide” method:
- Slip on clothing that covers as much skin as possible;
- Slop on broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher;
- Slap on a hat that shades your face, neck, and ears;
- Seek shade whenever possible, especially during peak UV hours; and
- Slide on wraparound sunglasses that meet strict UV protection standards.
These five s’s for sun safety are not only silly in a way that sticks—they’re also seriously sensible. While after-sun products may soothe the symptoms of sun damage, they don’t undo it, so it’s better to be safe than sorry when it comes to having fun in the summer sun.
