Summer is the perfect time to enjoy the outdoors, but it’s also important to protect yourself from the sun and heat. Ultraviolet (UV) radiation can cause skin cancer and premature skin aging. In fact, one in five Americans will develop skin cancer in their lifetime.
The good news?
Most sun damage is preventable by making a few simple habits part of your daily routine.
Why Sun Protection Matters
UV radiation from the sun can damage your skin even on cloudy days. While a sunburn may seem temporary, repeated UV exposure adds up over time, increasing your risk of skin cancer and accelerating signs of aging such as wrinkles and dark spots.
The best protection comes from combining sunscreen with other sun-safe behaviors, including seeking shade and wearing protective clothing.
Understanding SPF
SPF stands for Sun Protection Factor. It measures how well sunscreen protects your skin from UVB rays, which are the primary cause of sunburn.
One way to think about SPF is that it tells you how much longer you can stay in the sun before burning compared to wearing no sunscreen. For example, if your skin normally burns after 10 minutes, properly applied SPF 30 sunscreen could theoretically protect you for about 300 minutes. However, sweating, swimming and normal daily activities reduce that protection, making regular reapplication essential.
Here’s how much UVB protection common SPF levels provide:
- SPF 15 blocks about 93 percent of UVB rays
- SPF 30 blocks about 97 percent of UVB rays
- SPF 50 blocks about 98 percent of UVB rays.
No sunscreen blocks 100 percent of UV rays. Higher SPF offers only a small increase in protection beyond SPF 30, so proper application and frequent reapplication are far more important than choosing the highest SPF available.
Choosing and Using Sunscreen
For the best protection:
- Choose a broad-spectrum sunscreen with SPF 30 or higher. Broad-spectrum products protect against both UVA rays, which contribute to aging and wrinkles, and UVB rays, which cause sunburn. Both increase the risk of skin cancer.
- Apply sunscreen generously. Most people don’t use enough. You need about one ounce (roughly a shot glass full) to cover your body. Another easy guideline is the teaspoon rule: one teaspoon for the face and neck, one for each arm, two for the torso and two for each leg.
- Don’t forget easy-to-miss areas, including your ears, the back of your neck, the tops of your feet and your lips. Use a lip balm with SPF 30 or higher.
- Apply sunscreen 15 to 30 minutes before going outdoors or swimming.
- Reapply every two hours and immediately after swimming, sweating or toweling off. Water-resistant sunscreens only remain effective in water for 40 to 80 minutes.
- Check the expiration date. Sunscreen becomes less effective over time.
While spray sunscreens are convenient, they are often applied unevenly, especially on windy days. If using a spray sunscreen, hold the nozzle close to the skin, spray until the skin glistens evenly and then rub it in by hand. Never spray sunscreen directly onto the face. Instead, spray it into your hands first before applying. Lotion and cream formulations generally provide the most reliable coverage.
More Than Just Sunscreen
Sunscreen works best when combined with other protective measures.
- Seek shade, especially between 10 a.m. and 4 p.m., when UV rays are strongest
- Wear lightweight, long-sleeved shirts and long pants when possible – clothing with a UPF rating of 30 or higher offers added protection
- Wear a wide-brimmed hat with at least a 3-inch brim to shade your face, ears and neck. Baseball caps leave many areas exposed
- Wear sunglasses that block both UVA and UVB rays
- Avoid tanning beds, which significantly increase the risk of melanoma and other skin cancers.
Remember that UV rays reflect off water, sand, snow and concrete, increasing exposure even when you’re sitting in the shade. Sunscreen should never be used as a way to stay in the sun longer.
Protecting Children
Children’s skin is especially sensitive to UV damage, and sunburns during childhood significantly increase the lifetime risk of skin cancer.
To help keep children safe:
- Keep infants younger than 6 months out of direct sunlight. Use shade and protective clothing instead of sunscreen.
- For children 6 months and older, apply a broad-spectrum SPF 30 or higher sunscreen to exposed skin.
- Mineral sunscreens containing zinc oxide or titanium dioxide are recommended for children older than 6 months because they are less likely to irritate the skin. These products begin working immediately after application.
- Dress children in sun-protective clothing, wide-brimmed hats and sunglasses.
- Set a good example. Children learn healthy habits by watching the adults around them.
Sunscreen Is a Year-Round Habit
Sun protection isn’t just for summer vacations.
Although UVB rays are strongest during the summer months, UVA rays remain strong throughout the year and contribute to skin aging and skin cancer. Daily exposure while commuting, walking the dog or running errands adds up over a lifetime.
The American Academy of Dermatology recommends using a broad-spectrum SPF 30 or higher sunscreen on exposed skin every day, regardless of the season or your skin tone.
Perform Regular Skin Checks
Getting to know your skin can help you detect skin cancer early, when treatment is most effective.
Contact your health care provider if you notice:
- A mole that changes in size, shape or color
- A spot that looks different from your other moles
- A sore that doesn’t heal
- A new growth or spot that appears after age 30.
Early detection saves lives.
Staying Safe in the Heat
Summer heat can also pose serious health risks, ranging from heat exhaustion to life-threatening heat stroke.
Heat Exhaustion
Heat exhaustion is a warning sign that your body is overheating.
Symptoms include:
- Heavy sweating
- Weakness or fatigue
- Headache
- Nausea
- Dizziness
- Muscle cramps
- Cold, clammy skin.
What to do: Move to a cool location, loosen clothing, lie down, sip cool water and apply cool cloths. If symptoms don’t improve within 30 minutes, seek medical care.
Heat Stroke
Heat stroke is a medical emergency. Call 911 immediately.
Symptoms include:
- Body temperature above 104 degrees
- Confusion or altered mental status
- Hot, dry skin or excessive sweating
- Rapid pulse
- Loss of consciousness.
What to do: Call 911 immediately. Move the person to a cool area and begin cooling them right away. If possible, immerse them in cold water or apply ice packs to the neck, armpits and groin. Do not give fluids if the person is unconscious.
Tips to Prevent Heat Illness
Reduce your risk of heat-related illness by following these simple precautions:
- Drink water throughout the day – don’t wait until you’re thirsty
- Avoid strenuous outdoor activities during the hottest hours of the day, between 10 a.m. and 4 p.m
- Wear lightweight, loose-fitting, light-colored clothing
- Take frequent breaks in the shade or in air conditioning
- Never leave children or pets in a parked vehicle, even for a few minutes
- Check on older family members, neighbors and others who may be more vulnerable during heat waves.
Your Summer Safety Checklist
Before heading outside, remember to:
- Use a broad-spectrum SPF 30 or higher sunscreen and reapply every two hours
- Wear a wide-brimmed hat and UV-blocking sunglasses
- Choose protective clothing, preferably with a UPF rating of 30 or higher
- Seek shade during peak sun hours from 10 a.m. to 4 p.m.
- Drink plenty of water throughout the day
- Know the warning signs of heat exhaustion and heat stroke
- Perform regular skin self-checks and report new or changing spots to your health care provider.
By taking a few simple precautions, you can enjoy everything summer has to offer while protecting your skin and your health.
Authors
Julie Betro-Shkane, DO, and Mary Bapana, MD, MVHS Family Medicine Residency Program
