How To Protect Your Skin From Harmful Sun Rays

As the official start to the summer season approaches, our attention to sun exposure should be more heightened than ever. Typically, this time of year, our schedules are packed with beach getaways, barbecues, pool parties, and other warm-weather activities, making us that much more vulnerable to the sun’s intense rays. While we should stay vigilant about our exposure to the sun all year round, the summer months are the most vulnerable time for our skin. 

According to an article from the Institute for Quality and Efficiency in Health Care published in 2006, ultraviolet radiation (aka the radiation emitted by the sunshine) can be harmful to fair-skinned individuals within just 5 to 10 minutes of exposure. And it doesn’t take much longer for darker skin tones to feel the detrimental effects either. But before you swap your beach chair for the couch, there are ways to enjoy the summer while being mindful of sun exposure. Below are tips to protect your skin from harmful sun rays and still have the fun you planned this season.  

Apply sunscreen routinely

Sunscreen is the main ingredient that will keep your skin from feeling the aftermath of a day at the beach and more long-term trauma. As stated in a 2016 blog post, How To Protect Yourself From the Sun, by Hooman Khorasani, MD, sun damage can increase your chances of getting skin cancer, cause premature skin aging, deep wrinkles, and uneven skin tones. The good news is that frequent sunscreen use can help you lessen the odds. 

But how often should you apply sunscreen? It’s recommended to use a sunscreen level greater than 30 every morning before venturing outside. After that, every 2-3 hours should suffice if you are in the sun. However, how much sunscreen to administer has also been widely questioned as even those who frequently spend time outdoors are unaware of the most effective amount to use. In a 2016 study on the knowledge of outdoor workers on the effects of natural UV radiation and methods of protection from exposure, only 25 percent of participants correctly identified the amount of sunscreen needed for optimal skin protection. Here’s the general rule: cover your exposed body parts with about a shot glass full of sunscreen, aka one ounce. It may seem like a lot, but your skin will ultimately thank you.   

Cover Your Body

Covering your body may not be the most enticing option given the high temperatures and climbing UV indexes in the summertime, but it is effective, to say the least. In addition to sunscreen, shielding your skin with loosely-fitted clothes and hats can prevent sunburn and other damage to the skin.  

Dr. Alice Gerges Geagea suggested in her 2012 article in Human and Health titled: Sun & Health: It Is Summertime, How to Protect Your Skin? Sun Damage Can Lead to Skin Cancer in Later Life wearing wide-brimmed hats to protect your face and neck, which are the most commonly affected areas. She also highlighted that men generally develop skin cancers on their neck, shoulders, and backs, while it’s usually concentrated on the legs and arms for women. Another way to avoid this is wearing loose tops - preferably long sleeves and baggy shorts.

Make the shade your best friend 

While it might take you a little longer to find a shady spot at the park, it is an excellent way to ensure that you protect your skin as much as possible. Make the shade your best friend this summer by investing in a beach umbrella or sitting under a canopy when you’re poolside. Between 11:00 am and 3:00 pm is when the sun is the strongest, particularly in the middle of the day, so be sure to seek shade during these hours. 

As reported in a 2010 study by Ahmad A. Al Robaee on the awareness of sun exposure and the use of sunscreen by the general population, cases of skin cancer have risen in the last four decades, accounting for 1 in 3 cancer cases worldwide. The study also found that total sun exposure generally occurs in children and young adolescents, making the more youthful demographic the most susceptible to skin damage. Regardless of your current sun safety routine, it is strongly encouraged to prioritize protecting your skin, as it could lead to more severe health issues down the road.

References: 

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How much sun is too much? 2011 Jul 22 [Updated 2018 Nov 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK321117/

Khorasani, Hooman. “How to Protect Yourself from the Sun.” Today, Mount Sinai, 2016 June 9, https://health.mountsinai.org/blog/how-to-protect-yourself-from-the-sun/. 

Hault, K., Rönsch, H., Beissert, S., Knuschke, P., Bauer, A. “Knowledge of outdoor workers on the effects of natural UV radiation and methods of protection against exposure.” Journal of the European Academy of Dermatology and Venereology, 2016 Mar 17. Available from: https://doi.org/10.1111/jdv.13631

Geagea, Alice Gerges. “Sun & Health: It Is Summertime, How to Protect Your Skin? Sun Damage Can Lead to Skin Cancer in Later Life.” Human & Health, 2012 July, 24-27. 

Al Robaee A. A. (2010). Awareness to sun exposure and use of sunscreen by the general population. Bosnian journal of basic medical sciences, 10(4), 314–318. https://doi.org/10.17305/bjbms.2010.2678

Written by Courtney Ciandella