Medically reviewed by Dr. Sarah Conway

Whether it’s a trip to the beach, a barbecue with friends, or hitting your favorite trails, summer is the season for getting outdoors! And with all this well-deserved fun in the sun comes something just as important: sun safety.

UV radiation from the sun is known to cause various skin cancers, so staying safe in the sun is so important ⁸ - and it doesn’t have to be complicated! Understanding the risks and proactively protecting yourself is key to staying safe. These are our expert tips.

6 Tips for staying safe in the sun

#1 Apply sunscreen regularly

When you think of sun safety, the first thing that comes to mind might be sunscreen - and for good reason! Sunscreen is one of the most effective ways to protect your skin from the sun’s harmful rays (other than avoiding sun exposure entirely).¹ Consider these tips for using sunscreen effectively the next time you’re outdoors:

  • Choose a broad-spectrum sunscreen: This type offers the best UV protection; protecting against both UVA and UVB rays.² Look for products labeled as "broad-spectrum" when shopping for sunscreen.

  • SPF 30+: Always use sunscreen with a sun protection factor (SPF) of at least 30. Higher SPF provide slightly more protection, but keep in mind, that no sunscreen can block 100% of the sun’s UV rays.³

  • Apply often and generously: Apply a thick layer to all exposed skin before going outside (around 15 minutes before). Reapply often - every two hours or more often if you are in the water or sweating. Oh, and don’t forget your ears, scalp, and feet!³

#2 Don’t forget to cover up

Don't worry, we don’t expect you to wear unnecessary layers in the summer heat! However, clothing is an effective barrier against UV rays so when you can cover up with lightweight and breathable fabrics, you should. Try out protective clothing like a hat with a wide brim to protect your face, neck, and ears, and sunglasses to protect your eyes.

#3 Make the most of the shade

Shade is the unsung hero of those hot summer days! Take advantage of the natural (and artificial shade) when you can. Use umbrellas and canopies during a beach or park day and make the most of nearby trees or shaded areas to avoid too much sun exposure.

#4 Stay hydrated

Prolonged exposure to the sun can lead to dehydration (especially during physical activity like gardening, hiking, or running). Following the below suggestions should help you stay hydrated during the sunnier days.

  • Drink plenty of water: Around 2.7-3.7 liters of water per day is the general guideline although this will vary depending on activity level and other factors.⁴

  • Keep alcohol and caffeine to a minimum: Both can impact hydration so try to keep your intake low.

  • Hydrate with food! Fruits and vegetables with high water content like watermelon, strawberries, and cucumbers can all help keep you hydrated.⁵

#5 Be mindful of medication

Certain medications can cause sensitivity to the sun. These can include antibiotics, cholesterol-lowering drugs, and oral contraceptives.⁶ If you are concerned or unsure whether your medication effects sun sensitivity, check the medication guides that come with your prescriptions and consult with your healthcare provider for more information.

#6 Don’t overdo it for vitamin D's sake!

You don’t need to spend endless hours in the sun to produce enough vitamin D. Extra time in the sun does not mean extra vitamin D, but it does increase skin cancer risk which is why it’s so important to minimize sun exposure. ⁷

Try out these tips for balancing the need for vitamin D with the risks of sun exposure:

  • Moderate your exposure: The World Health Organisation suggests limiting time in the midday sun,⁸ 5 to 15 minutes of casual sun exposure two to three times a week during the summer months is recommended.⁷

  • Eat vitamin D-rich foods: Although foods can’t be our sole source of vitamin D, there are some vitamin D foods that you could consider incorporating into your diet. Try fatty fish like salmon, trout, swordfish, and tuna. Eggs and mushrooms also contain small amounts. ⁹

  • Consider vitamin D supplements: Consult with your healthcare provider whether or not you would benefit from vitamin D supplements. These might be recommended during the winter months or if you live in a country with limited sun exposure. ⁸

You can check your vitamin D levels and identify vitamin D deficiencies with the LetsGetChecked Vitamin D Test.

Curious about your vitamin D levels as the summer months roll around? Check-in with the LetsGetChecked Vitamin D testing option. Our vitamin D test can help you monitor your levels and identify deficiencies with online results available on your personalized dashboard within ~2-5 days.

References

  1. Health Harvard Publishing. The science of sunscreen. Online: Health.harvard.edu
  2. Skin Cancer Foundation. Breaking Down Broad-Spectrum Protection: Why Your Sunscreen Needs to Have it. Online: Skincancer.org
  3. American Academy of Dermatology Association. Sunscreen FAQs. Online: Aad.org
  4. Mayo Clinic. Water: How much should you drink every day? Online: Mayoclinic.org
  5. UCLA Health. 15 foods that help you stay hydrated. Online: Uclahealth.org
  6. FDA. The Sun and Your Medicine. Online: Fda.gov
  7. Irish Cancer Society. Skin cancer. Online: Cancer.ie
  8. World Health Organization. Ultraviolet Radiation. Online: Who.int
  9. American Cancer Society. Sun Safety and Vitamin D. Online: Cancer.org

Please note that the following is for educational use only and is not a substitute for medical advice. This content cannot diagnose or provide information about treatment. Consult with your healthcare provider if you have any concerns or need specific medical advice relating to any symptoms, conditions, diagnosis, or treatment. Do not delay seeking medical advice and do not disregard professional medical advice based on this content. Your healthcare provider can provide the most suitable guidance based on your situation.