As the days grow longer and the skies turn bluer, the warm embrace of spring and summer invites us outdoors. Parks bloom with colour, beaches buzz with activity, and our calendars fill with barbecues, picnics, and family vacations. But with all the joys of sunlight comes a hidden danger that often goes unnoticed until it’s too late, which is overexposure to the sun’s ultraviolet (UV) radiation. While some sunlight is essential for good health, too much can pose serious risks. That’s why understanding sun safety is not just about avoiding sunburn; it’s about protecting your long-term health.
The Sun’s UV Radiation
The sun emits a spectrum of light, but it’s the ultraviolet rays, particularly UVA and UVB that affect the skin most. UVA rays penetrate the skin more deeply and are responsible for premature ageing, wrinkles, and some types of skin cancer. UVB rays, on the other hand, are the primary cause of sunburn and play a key role in the development of skin cancers, including melanoma, the deadliest form. Though UVB intensity varies with season and location, both UVA and UVB rays are present year-round and can be just as harmful in early spring as they are in peak summer.
It’s easy to think the sun feels mild in the early months of spring, but that’s deceptive. Our skin hasn’t yet adapted after months of winter, and UV levels begin rising in March, reaching their peak in June and July. This makes the spring-summer transition a particularly risky period for sunburn and sun damage, especially when we spend more time outdoors.
How Much Sun Is Too Much?
Sunlight plays a crucial role in stimulating vitamin D production, which supports healthy bones, immune function, and mood. For most people, 10 to 30 minutes of sun exposure on the arms, hands, and face a few times a week is sufficient, although this can vary depending on your skin tone, time of day, and location.
However, excessive exposure, especially during peak UV hours (10 a.m. to 4 p.m.), increases the risk of skin damage. Over time, this damage accumulates, leading to sunspots, premature ageing, immune suppression, and an increased risk of all forms of skin cancer. What makes UV damage tricky is that it doesn’t always show immediately; you may feel fine today but deal with the effects years later.
Sunscreen Is Your Everyday Armor
Sunscreen is one of the most effective tools in sun protection. It works by either absorbing UV radiation (chemical sunscreens) or reflecting it (mineral sunscreens). A good sunscreen should have a Sun Protection Factor (SPF) of 30 or higher and offer broad-spectrum protection against both UVA and UVB rays.
Sunscreen should be applied 15 to 30 minutes before sun exposure and used even on cloudy days, as up to 80% of UV rays can penetrate through the clouds. Don’t forget commonly missed areas like the ears, back of the neck, lips, and tops of the feet.
The Reapplication Rule
No sunscreen is waterproof or sweatproof, even if labelled as such. Most sunscreens need to be reapplied every two hours or immediately after swimming or sweating. Skipping reapplication is one of the most common mistakes people make, leading to unexpected sunburns even when sunscreen was applied in the morning.
Can Sunscreen React with Other Things?
Some sunscreens contain ingredients that may interact with skincare products or medications, especially those that increase photosensitivity (like certain antibiotics, acne treatments, or herbal remedies). Always check labels and consult your pharmacist or doctor if you’re on medication. Additionally, fragranced products combined with sun exposure can sometimes lead to skin irritation or rashes.
Also worth noting is that expired sunscreen may no longer provide reliable protection. If your sunscreen has separated, smells odd, or is more than three years old, it’s time to replace it.
Who Should Be Extra Cautious?
While everyone needs sun protection, certain groups are more vulnerable:
- People with fair skin, freckles, red or blonde hair, or light-colored eyes
- Children, whose skin is more delicate and sensitive
- Older adults, due to thinner skin and accumulated lifetime exposure
- Individuals with a family history of skin cancer
- Those living in or traveling to high-altitude or equatorial regions, where UV intensity is stronger
- People using certain medications, as mentioned earlier
Even those with darker skin tones, while less likely to burn, can still experience sun damage and develop skin cancer, which often gets diagnosed later, leading to worse outcomes. Sun protection is a universal need.
Stay Safe in the Sun
Sunscreen is vital, but sun safety is a holistic practice. Here are some effective habits to keep your skin safe while still enjoying the outdoors:
- Seek shade whenever possible, especially between 10 a.m. and 4 p.m.
- Wear protective clothing, such as long sleeves, wide-brimmed hats, and sunglasses with UV protection.
- Use UV-blocking umbrellas or tents when at the beach or park.
- Check the UV index daily (available on weather apps). A UV index of 3 or above means sun protection is needed.
- Stay hydrated, as sun exposure and heat can lead to dehydration and heat-related illnesses.
- Be extra cautious near water, sand, and snow because these surfaces reflect sunlight, increasing UV exposure.
- Set reminders to reapply sunscreen and take breaks in shaded areas.
The sun is a powerful source of life, energy, and joy, but like many powerful things, it demands respect. So, sun safety isn’t about staying indoors but making smart choices outdoors. Your skin is your largest organ and a lifelong companion.