Enjoy Summer Safely with Smart Sun Protection
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By Sheldon Riklon, M.D.
Summer is the perfect time to enjoy the outdoors. Whether you’re swimming, biking, gardening, walking, or playing sports, spending time outside is a great way to stay active, reduce stress, and improve your overall well-being.
As you enjoy the sunshine, it’s important to take steps to protect yourself from harmful ultraviolet (UV) rays. The sun emits UV rays, a type of radiation that can damage skin cells. UV rays are present even on cloudy or cool days and can reflect off surfaces such as water, sand, concrete, and snow.
Too much UV exposure is the leading cause of skin cancer, the most common cancer in the United States, but a few simple habits can help protect your skin and reduce your risk.
Apply Sunscreen Correctly
Sunscreen is one of the most effective ways to protect your skin.
- Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays with a sun protection factor (SPF) of at least 15. If you plan to spend extended time outdoors, use SPF 30 or higher.
- Apply sunscreen generously about 15 minutes before going outside.
- Reapply every two hours and immediately after swimming, sweating, or drying off with a towel.
- Babies younger than 6 months should not wear sunscreen. Instead, keep infants in the shade and dress them in lightweight, protective clothing.
Seek Shade When Possible
Limit direct sun exposure, especially between 10 a.m. and 4 p.m., when UV rays are strongest.
- Take breaks under trees, umbrellas, or covered areas.
- If you’re attending outdoor events, bring a portable umbrella or canopy for added protection if allowed.
Wear Protective Clothing
Your clothing can provide an extra layer of defense against the sun.
- Wear lightweight, long-sleeved shirts and long pants made from tightly woven fabrics, when possible, especially if you work or spend long hours outdoors.
- Choose a wide-brimmed hat to help protect your face, ears, and neck, which are especially vulnerable to sunburn.
Protect Your Eyes
UV rays can also damage your eyes and increase your risk of cataracts and other eye conditions.
- Wear sunglasses that block 100% of UVA and UVB rays whenever you’re outside.
- Wraparound styles offer additional protection by reducing UV exposure from the sides.
Stay Hydrated
Hot temperatures and sun exposure can quickly lead to dehydration, especially during physical activity.
- Drink plenty of water before, during, and after spending time outdoors, even if you don’t feel thirsty.
- Carry a reusable water bottle so you can refill it throughout the day.
- Limit alcohol and beverages high in caffeine, such as coffee and energy drinks, as they can contribute to dehydration.
Spending time outdoors offers many benefits for your physical and mental health. By using sunscreen, seeking shade, wearing protective clothing, protecting your eyes, and staying hydrated, you can enjoy all that summer has to offer while lowering your risk of sunburn, dehydration, and skin cancer. Learn more about summer safety at cdc.gov.
Sheldon Riklon, M.D., is a professor in the University of Arkansas for Medical Sciences (UAMS) Department of Family and Preventive Medicine and a co-investigator with the UAMS Institute for Community Health Innovation.