How to protect yourself against sunburns

There’s nothing like hiking, camping, fishing, boating, swimming and playing outside this time of year. But before you and your family set out on your next adventure, make sure you protect yourself from the sun.

Not only are sunburns painful, but they can also increase your risk for skin cancer and lead to premature aging of the skin. A helpful formula to follow this summer — and year-round — is avoid, apply, cover up and screen.

Avoid: Peak sun exposure

Avoid peak sun exposure and seek shade when possible. Ultraviolet (UV rays) are strongest between approximately 10am and 4pm, meaning any outdoor activity during that time frame puts you at risk for increased sun exposure and sunburn.

Before you head out for the day, find out how strong the sun’s ray are likely to be at a given location by checking the Environmental Protection Agency’s UV Index. The index predicts UV intensity levels on a scale of 1 to 11+.

A UV index under 5 means there’s a low risk of harm from unprotected sun exposure. A UV index of 6 to 7 means there’s a moderate risk, and a UV index of 8 and above means there’s a high risk.

In addition to accessing the Environmental Protection Agency website, you can often find the UV index for your location via weather apps or through an online search.

Apply: Sunscreen

If you’ve ever taken a stroll down the sunscreen aisle, you know there are many options to choose from. How do you know which one is right for you? While there are pros and cons to different types of sunscreens, the American Academy of Dermatology Association (AADA) recommends selecting a sunscreen that meets all three of these criteria:

1. Broad spectrum. This means the sunscreen can protect you from both types of harmful UV rays (UVA and UVB).
2. SPF 30 or higher. SPF stands for sun protection factor. This number indicates how well a sunscreen will protect your skin from a sunburn when used as directed.
3. Water resistant. Look for sunscreen labeled “water resistant.” This indicates it will last longer on skin that is sweaty or wet. Water-resistant sunscreen typically lasts between 40 to 80 minutes before you need to reapply. Please note that no sunscreen is waterproof.

While the AADA encourages use of sunscreen with an SPF of 30 or higher, what’s just as important is how often you apply it. For sunscreen to be effective, no matter the SPF, it should be reapplied every two hours or less, depending on your level of activity and if you get wet. Visit the AADA website to learn more about how to decipher sunscreen labels.

Pro tip: If you have little ones, apply sunscreen to their faces with a makeup brush. Toddlers and small children may dislike having people touch their faces, especially near their eyes and mouth, but introducing sunscreen application via a makeup brush can make it more comfortable. This method also helps with reapplication at the beach or other sandy locations, where hands may be soiled.

Cover up: Try sun-protective clothing

It’s a good idea to cover up in sun-protective clothing when you know you’ll be outside for an extended period or if you have difficulty remembering to apply sunscreen. The AADA recommends wearing lightweight fabrics with long sleeves. Keep in mind that dark colors tend to be more protective than light colors. For the most effective protection from the sun, choose clothing that has an ultraviolet protection factor (UPF) number on the label.

What you wear on your head is just as important as what you wear on your body. A wide-brimmed hat can protect your face, neck and ears. (Baseball hats tend to be less effective at blocking the sun’s rays.)

Sunglasses are also a must. The sun’s UV rays can damage your eyelids, cornea, lens and retina. Sunglasses also help shield the skin around your eyes — and can help prevent the natural squinting you do when you’re outside without protection. When purchasing new shades, look for ones that protect you from both UVA and UVB radiation.

As for your feet, wear shoes if possible. However, if you wear sandals or flip-flops, remember to apply sunscreen to exposed areas of the feet.

Screen: Freckles, moles and other spots

The Skin Cancer Foundation recommends everyone screen themselves and their loved ones for the ABCDEs of melanoma — a common type of skin cancer. If you notice spots, moles or lesions on your body that fit any of the following criteria, you should schedule an appointment with a dermatologist or other health care provider.

Asymmetry. If you draw a line through the middle of the spot and the two halves don’t match.

Borders. The borders of the spot are uneven or look scalloped.

Color. The spot is different shades of brown and black or speckled with other colors.

Diameter and darkness. The spot is the size of a pencil eraser or larger. You should also look for spots that are darker than other moles on your body.

Evolving (changing). The spot has changed in size, shape or color or is accompanied by bleeding, tenderness, scaliness or itchiness.

Keep in mind that skin cancer symptoms don’t only appear on the parts of the body you can easily see — they may also show up on areas like the top of your head, your back or the soles of your feet. The Skin Cancer Foundation recommends seeing a dermatologist once a year (or more if you are at high risk of skin cancer) for a full-body skin exam.

Skin cancer is the most common type of cancer in the United States, but early detection can make it easier to treat and in some cases cure. Visit our skin cancer page to learn more about the different types of skin cancer and what symptoms to watch for.

Editor’s note: This article was originally published in 2021 and updated in 2024