Tips for Sun Safety
For the past few decades, the medical community in America has been encouraging sunscreen use as the prevalence of skin cancer began to rise rapidly. Between 1994 and 2014, the diagnosis and treatment of nonmelanoma skin cancers . The American Cancer Society expects that the number of new cases of melanoma will in 2020.
While there are many factors involved in these increases including family medical history, individual habits, changing public opinion, and even , the solution remains the same: a better understanding of sun safety and the damaging effects of UVA and UVB rays, and a conscious effort to change our habits.
According to the Centers for Disease Control (CDC), exposure to ultraviolet (UV) rays can cause skin damage in just , and none of us want to be included in that next statistic. So let’s talk about how to safely have fun in the sun in the summer and beyond.
Sun Safety Tips
1. Apply Sunscreen
If you will be out in the sun — even if you’ll be in the shade part of the time — you should wear sunscreen. Most dermatologists advise using a broad-spectrum sunscreen with an SPF (sun protection factor) of at least 30, which will block 98% of UVA (ultraviolet A) and UVB (ultraviolet B) rays. SPF 50 will block about 98%, and SPF 100 will block about 99%. Despite what the higher number , no sunscreen on the market today blocks 100% of the sun’s harmful rays.
“Many individuals purchase a higher SPF in hopes that they don’t have to reapply,” says Dr. Rina Allawh, MD FAAD of . “In reality, a high-number SPF does not mean that you can spend additional time outdoors unprotected. Reapplication is essential, especially when after being in the water or after a vigorous work-out (because of sweat).” Generally speaking, reapplication is recommended every two hours, but more often if you’re sweating or swimming.
Some cosmetics and other have an SPF in them (oftentimes SPF 15), but if they don’t, you should supplement with a separate . It’s also a good idea to purchase lip balm with an SPF in it. If you’re wearing lipstick without SPF, put the lip balm on first.
It’s easy to miss spots that are hidden from your view or you think will be covered by clothing. Make sure the sunscreen goes under short sleeves of shirts, and under the straps and seams of a bathing suit. The fabric will move as you do, but you’ll still be covered.
Additionally, “the ears, back of the neck and scalp are areas that often get neglected when applying sunscreen,” says , a dual board-certified dermatologist and dermatopathologist. “These areas are particularly susceptible to accumulating chronic sun damage and are common sites for skin cancers to arise later in life.”
What Type of Sunscreen is Best?
There are two main types of sunscreen: chemical and mineral. Both are effective in protecting the skin from harmful UVA and UVB rays, but one has extraneous chemicals, while the other relies on more natural ingredients.
“I would recommend mineral sunscreens (made with titanium dioxide and zinc oxide) over chemical sunscreens (all other sunscreens with the myriad of chemicals such as homosalate, oxybenzone, avobenzone, octocrylene, octisalate, etc.),” says Dr. Viseslav Tonkovic-Capin, MD, a double board-certified dermatologist and editor at . “Mineral sunscreens are usually easier on the skin, aren’t as likely to enter the bloodstream as chemical sunscreens have been shown to, and they are often less damaging to the environment.”
, member of the Emerson Ecologics Medical Advisory Board concurs: “I prefer sun blocks made of zinc oxide that sit on top of your skin to form a protective barrier. In addition, it is important to make sure your sunscreen is free of undesirable ingredients such as parabens and oxybenzone which have been found to be endocrine disruptors. In addition, if you hit the beach, oxybenzone has also been found to be harmful to coral reefs and wildlife.”
But at the end of the day, wearing any sunscreen is better than wearing none. Chan says that “the best sunscreen is the one you will actually use.”
Bader advises choosing a sunscreen that “you enjoy using. Choose one that appeals to you in terms of smell and consistency. No one has an easy time making something unenjoyable a habit.”
Sunburn is Still Possible on a Cloudy Day
Just because the sun is hiding behind the clouds, that doesn’t mean you can’t get sunburn. The UVA and UVB rays are not blocked by clouds. Tonkovic-Capin says that “80% of ultraviolet radiation still reaches the earth on cloudy days.”
If you’ll be outside for a prolonged period of time — regardless of the weather — be sure to have sunscreen on uncovered areas, such as your face and neck.
Convincing Children and Teens to Wear Sunscreen
It can be difficult to make kids and teens recognize how important it is to wear sunscreen on a daily basis. Dr. Leann Poston M.D., M.B.A., M.Ed. is a pediatrician at . She’s found that the risk of getting skin cancer doesn’t feel “real” to teenagers — “but they are concerned about the risk of wrinkles,” she says.
“So I discuss how the sun can damage collagen and can lead to wrinkles,” says Poston. “Tanned skin color looks great when you are young but later in life, it leads to age spots and blemishes.” While it might seem vain to some, it often has the intended effect of getting them to wear sunscreen.
“The best way to teach children anything is by example,” says Bader. “If they see you being sun smart on a consistent basis, they are more likely to mimic that behavior.”
Proper Application of Sunscreen
“An adequate amount of sunscreen must be applied in order for you to get the stated SPF protection on the bottle,” says Chan. “This is achieved by applying two grams of sunscreen per centimeter squared or a shot glass (two tablespoons) for all exposed surfaces.”
Chan cautions that most people only apply about one-quarter of the recommended amount of sunscreen to their skin, “so they are only getting an effective SPF of 15 when they are using a sunscreen with SPF 60.”
While the form of sunscreen doesn’t change its efficacy, it can affect how well you use it. “Using a cream or lotion makes it easier to measure out how much sunscreen you are applying,” says Chan. However, she notes that “Spray sunscreens are easier to apply than creams, especially if you are out and about at the beach or hiking.”
That being said, Chan also says that it’s easier to under-apply with spray sunscreens because “it’s difficult to know how much is actually getting on your skin.”
The best way to consistently protect yourself is to make sunscreen a part of your daily routine. “Apply it immediately after brushing the teeth or after shaving every morning, rain, or sunshine,” says Tonkovic-Capin. “Have it readily visible in the bathroom and have a large tube (so that you don’t try to conserve it).”
2. Find Shade
Whenever possible, stay in the shade. Park yourself under an umbrella, a tree, or in the shade of a building. Avoiding the sun is still the best way to prevent damage from UV rays. You can still get all the benefits of being outside (fresh air, nice breeze, mental health break) without risking sun damage.
3. Be Picky About the Time
The sun is at its greatest strength in the , typically between 10:00 am and 4:00 pm from March to October, and 9:00 am to 3:00 pm from November to February. If you’d like to be out in the sun, do so outside of those times. If you know you’ll be outside during that time frame, try to stay in the shade.
An easy way to remember this is by looking at your shadow. Both Allawh and Tonkovic-Capin recommend avoiding direct sunlight if your shadow is shorter than you.
4. Check the UV Index
The EPA has a that is available on their website, as well as in most weather apps for smartphones and tablets. The higher the number in the UV Index (on a scale of 1 to 10), the most likely you are to get sunburned. If the UV Index is high, it might be best to stay in the shade.
5. Wear Sunglasses
We often think of the damaging effects of UV rays on our skin, but the same is possible for our eyes. It’s important to have a pair of sunglasses that blocks both UVA and UVB rays. This is possible for prescription sunglasses as well, if corrective lenses are required.
, an eye surgeon in London, says that it’s entirely possible to get sunburn on your retinas (solar maculopathy). “’Sunburn’ of the retina can occur within microseconds of looking directly at the sun and is often irreversible — no treatment exists,” he says.
According to Saha, the tint of the lenses in sunglasses doesn’t matter, so long as they have 100% UV protection. He also points out that “higher altitudes increase the sun’s intensity, so hiking or sunbathing on roof terraces increases UV exposure. In these circumstances, you should be extra mindful of protection.”
6. Wear a Hat
As Chan pointed out, the scalp is often a place people neglect to apply sunscreen. They either don’t want to get sunscreen in their hair, or they just don’t even think about it. For the scalp, spray sunscreen is a good idea, or simply putting on a hat.
Any kind of hat will help protect your scalp because it blocks the direct sunlight. This isn’t just important for people with thinning hair or people who are bald — the sun can burn your scalp wherever your hair is parted. Hats also protect your face and your eyes.
The best kind of hat is one that blocks UVA and UVB rays, and also has a brim that goes all the way around so it keeps the sun off your face (where the skin is more sensitive) and your neck. In clothing, this is called UPF (ultraviolet protection factor).
7. Stay Hydrated and Limit Alcohol
Another important aspect of sun safety is staying hydrated. In the sun and heat, our bodies will be working overtime to keep cool so we don’t overheat. Be sure to drink plenty of water to replenish the fluids the body will expel while sweating. Furthermore, staying hydrated will help heal any sunburn you do accidentally get.
Because alcohol is a diuretic, it has the potential to dehydrate the body if you’re not drinking a sufficient amount of water to make up for the amount of alcohol you’re consuming. It’s best to drink alcohol sparingly, and alongside water throughout the day.
Keeping Baby Safe in the Sun
Babies have particularly sensitive skin and can burn more easily. Not only is their skin more permeable, it has a neutral pH (they haven’t ruined that delicate balance through exposure, lotion, and sun yet), and also contains less melanin. This means that parents have to be extra cautious with their young children.
According to the , sunburn on babies under one year of age should be treated as an emergency and “even one blistering sunburn in childhood or adolescence more than doubles [the] chances of developing melanoma later in life.”
Because of this increased risk and potential for long-term effects, it’s recommended to keep the baby out of the sun when possible — in the shade of a building or under an umbrella.
In terms of figuring out how to best dress your baby for the day, try to cover as much of their sensitive skin as possible. Use sun-shielding hats with UV protection and brims that cover their faces and necks. While it might seem extreme, many pediatricians recommend dressing them in lightweight long sleeves tops and pants.
And finally, be sure to use sunscreen with a high SPF and don’t forget to reapply often — once every hour or so is good — taking care to avoid their eyes. All natural mineral sunscreens are very effective for keeping babies safe from the sun’s harmful rays. Babo and Badger are two of the best brands of sunscreens for infants and toddlers.
Being Sun Smart This Summer
Summer is a time for soaking up sun, running through sprinklers, and enjoying time with friends and family. No one wants to miss out on all that fun because they’re too sunburned or dehydrated to participate in the planned activities. By following these tips, you’re sure to have the best summer yet.
Are you interested in learning more about sun safety? Check out these articles with additional pro tips: