Spending time outside can be great for your health: It can help you be physically active, improve mood, and reduce stress. And some sun exposure is necessary for your body to produce vitamin D, a vital nutrient.
The key is to protect yourself from overexposure to the sun’s ultraviolet (UV) rays, which can increase your risk of skin cancer and other health issues. Here are some things to keep in mind to be sun safe.
Fast facts
- The sun’s UV rays can begin to damage your skin more quickly than you might think. It ranges from as little as 10 minutes for light skin to 60 minutes for dark skin.
- UV rays can reach you on cloudy and cool days. They also reflect off of surfaces like water, snow, cement, and sand.
- About 6.1 million people are treated for skin cancer every year in the U.S. This type of cancer can be serious, expensive, and even deadly.
- In addition to causing skin cancer, unprotected exposure to UV rays can also damage your eyes and immune system.
Timely tips
Fortunately, most skin cancers can be prevented. The acronym AWARE is an easy way to remember to protect yourself—and your loved ones:
A - Avoid unprotected exposure to sunlight, including artificial sun (such as tanning beds).
W - Wear sun-protective clothing, including a long sleeve shirt, pants, hat, and sunglasses.
A - Apply broad-spectrum sunscreen of at least SPF30 every two hours—more frequently if you’re sweating or taking part in water activities.
R - Routinely examine your skin for changes, and report changes to your healthcare provider.
E - Educate your family and community about how to stay sun AWARE.
More things to consider
- Get checked. The Skin Cancer Foundation recommends seeing a dermatologist once a year for a full-body, professional skin exam. You may need to do this more often if you’re at a higher risk of skin cancer; talk with your primary care doctor to learn more.
- Combine strategies. Sunscreen is meant to be combined with other precautions, such as protective clothing and seeking shade.
- Use enough. The CDC recommends about a shot glass full to cover your full body, and a quarter to a half teaspoon for your face.
- Avoid peak sun times. Try to plan activities for morning, late afternoon, or evening to avoid times when UV rays are strongest.
Protection for kids. Sunscreen is recommended for everyone over six months of age. For information on protecting infants, visit the AAD’s infant sun protection guide.
Sources
National Library of Medicine
Centers for Disease Control (CDC)
Johns Hopkins Medicine
American Academy of Dermatology