UV Safety: Stay Safe in the Sun

Spending time outdoors is a key part of a healthy lifestyle. The benefits are plentiful. Being outside can improve your mood, fitness, sleep cycle, social wellbeing, and even bone health and immune function.

However, it’s important to keep in mind that the sun’s rays contain both light and UV radiation. UV rays aid in vitamin D production, but they can also cause sunburn, cancer, eye damage and other negative health effects.

You’re probably aware of some of the measures you can take to protect yourself from the sun. Hats, sunscreen and seeking shade are a few of the most well-known preventative measures. However, there’s more to sun protection than you might think. Here, you’ll get detailed information on how best to keep yourself and your family safe from the sun.

Do Not Burn or Tan

Sun safety starts with avoiding the most immediate signs of too much UV exposure: tanning and sunburn.

The Risks of Tanning and Sunburn

Tanning and sunburn carry several risks, primarily due to the harmful effects of ultraviolet (UV) radiation. When your skin absorbs UV rays from the sun or tanning beds, the rays damage your skin cells. One of the most noticeable effects is sunburn, which can result in redness, pain, swelling and blistering and peeling of the skin.

Tanning is another sign of skin damage from UV rays. While many people enjoy the change in skin tone that tanning causes, tanning and sunburn increase your risk of cancer and other skin conditions.

Long-term Effects of UV Exposure

In addition to the immediate risk of sunburn, UV exposure can cause skin cancer, premature aging, eye conditions and immune suppression.

• Skin Cancer: UV radiation is a major risk factor for all types of skin cancer. The most dangerous type of skin cancer is melanoma. It can spread to other body tissues and result in death, especially if it’s not treated early.

• Premature Aging: UV exposure accelerates skin aging, resulting in wrinkles, age spots, dryness, sagging and deepened skin furrows.

• Eye Damage: UV radiation can cause eye conditions like cataracts, macular degeneration, eye cancer, corneal damage and growths on the eye.

• Immune Suppression: Excessive UV exposure can weaken the immune system, reducing the skin's ability to protect against infections and diseases.
  
  

Seek Shade

Planning wisely can increase your UV safety outdoors. Spending time in the shade is a simple way to reduce your exposure.

Optimal Times to Avoid Direct Sunlight

The sun is highest in the sky from 10am to 4pm, causing higher UV intensity. To protect yourself from the negative health effects of UV rays, try to plan your outdoor activities for the early morning, late afternoon or evening. If you’re out during peak UV hours, take extra precautions and spend as much time in the shade as possible.

Benefits of Seeking Shade

Shade is created when an object blocks some of the sun’s rays. Seeking shade reduces your exposure to heat, UV radiation and the associated negative health effects.

Wear Protective Clothing

Protective clothing is an important part of UV safety. In fact, it can be one of the most effective measures against skin damage from the sun.

Types of Protective Clothing

Dressing appropriately in the summer can help you stay comfortable and protect your skin. If you’re outside in the sun, wear loose-fitting, lightweight clothes. Put on a hat, preferably with a wide brim to protect the sensitive skin on your face, neck and ears. To keep your feet cool, choose lightweight, breathable shoes.

For the best protective wear, consider UV-protective clothing. UV-protective clothes are designed with technology that blocks or absorbs UV radiation. They are made from fabrics that have a special weave or are treated with UV-blocking chemicals. When choosing UV-protective clothing, check the UPF (Ultraviolet Protection Factor). A higher UPF rating indicates better protection.

Importance of UV-Blocking Sunglasses

UV-blocking sunglasses protect your eyes from the harmful effects of UV radiation. Sunglasses help prevent eye damage, wrinkles around the eyes and skin cancer. For the best protection, look for sunglasses with a UV400 label. This label means the sunglasses block 100% of UV rays.

Generously Apply Sunscreen

Depending on your skin type, it can take as little as 5 minutes for your skin to start getting damaged from the sun. Any time you go outside, you should apply sunscreen (also called sunblock) to all exposed skin for your UV health.

Choosing the Right Sunscreen

Using the right sunscreen is crucial for effective protection against the sun. Here’s what you should look for when choosing sunscreen:

Sun Protection: Look for sunscreens that offer broad-spectrum protection and an SPF of at least 30. What is SPF? It stands for sun protection factor. The higher the number, the more UV rays the sunscreen blocks from reaching your skin.

Water Resistance: If you’ll be sweating or getting wet, look for water-resistant sunscreens. Be sure to reapply sunscreen after swimming, sweating or towel drying, even if it’s water-resistant.

Active Ingredients: There are two main types of sunscreens: chemical sunscreens and physical (mineral) sunscreens. Chemical sunscreens contain ingredients that absorb UV radiation. They are often easier to apply and blend in better with your skin, making them a popular option. The University of Texas’ Cancer Center says mineral sunscreens are the superior option for UV health. These sunscreens contain ingredients that reflect UV radiation, such as zinc oxide and titanium dioxide.

Many sunscreens also contain antioxidants like vitamin E to provide additional protection against skin damage.

Application Type: Sunblock comes in several forms, including lotions, sprays, sticks and gels. Each type of sunscreen has benefits depending on your skin type and personal preferences. Lotions are good for dry skin, whereas gels are more suitable for oily skin and hairy areas like the scalp. Sunscreen sticks are particularly convenient for use on the face, offering a level of precision that can help you avoid getting sunscreen in your mouth or eyes. Finally, sprays are a fast and convenient way to apply sunscreen, but take care to apply enough and rub it in.

Skin Type: Different skin types can benefit from different types of sunscreen. If your skin is sensitive and tends to react to chemicals, look for hypoallergenic or physical sunscreens. For skin that’s oily or prone to acne, try oil-free sunblock. If your skin is dry, look for moisturizing formulas.

How to Apply Sunscreen Properly

To get the most out of your sunscreen, it’s important to apply it right. Follow these guidelines to improve the effectiveness of your sunscreen.

• Apply generously. The American Dermatology Society says that most people apply less than half the recommended amount of sunscreen. Most adults should use about an ounce of sunscreen to cover the body. This is about one shot glass full.

• Apply sunscreen early. Sunscreen takes some time to become effective after application. Experts recommend putting on sunscreen 30 minutes before you go outside.

• Reapply frequently. Reapply sunscreen every two hours. After swimming, sweating or towel drying, reapply your sunscreen right away.

• Use full coverage. Remember to apply sunscreen to all exposed skin. Often-missed spots include the ears, back of the neck, tops of the feet and along the hairline.

• Put on sunscreen daily. Remember that UV rays can penetrate clouds and reflect off surfaces like snow. Make sunscreen a part of your daily routine, even on cloudy days and in the winter.

• Check the expiration date. Sunscreens lose their effectiveness over time. Check the packaging to ensure your sunblock hasn’t reached its expiration date.
  
  

Use Extra Caution Near Water and Sand

Beach days are a classic part of summer fun. However, the lack of shade isn’t the only risk you face at the beach. Sand and water reflect the sun’s UV rays, increasing your exposure to harmful radiation.

Reflective Surfaces and Increased UV Exposure

Being outdoors near reflective surfaces like water, sand and snow can increase your exposure to UV radiation. When you’re near these surfaces, you don’t just get radiation directly from the sun. You also get additional exposure when UV rays bounce off of the reflective surface and hit your skin. Take extra care to use protective measures when at the beach, in the snow, or around concrete.

Check the UV Index Every Day

The amount of UV radiation varies at any given time and place. The UV Index helps people determine their risk of UV exposure. Using and understanding the UV index can help you plan appropriate protective measures each day.

Factors Affecting the UV Index

A variety of factors influence your UV safety. These include the time of day, season, latitude, altitude, weather conditions and the presence of reflective surfaces like sand and snow.

Understanding the UV Index

The UV Index measures the strength of UV radiation from the sun at a particular place and time. It uses a scale that ranges from 0 to 11+, where 0 is very low risk and 11+ is extreme risk. The UV index can help you understand your sun exposure risk and help you make plans to protect yourself.

• UV Index 0-2: This is the lowest end of the UV Index, indicating that the risk from UV rays is minimal. At an index of 0-2, most people can stay in the sun for up to an hour without burning. Infants and people with sensitive skin should still protect themselves.

• UV Index 3-5: There is a low risk of damage from UV rays at this level. You should use protective measures like a hat and sunscreen.

• UV Index 6-7: There is a moderate risk from UV rays at index 6 and 7. Consider wearing UV-protective lip balm in addition to your regular safety measures.

• UV Index 8-10: This is a high level of sun exposure risk. Minimize your outdoor activities during peak sunlight hours, seek shade, and wear UV-protective clothing when possible.

• UV Index of 11+: This is the highest rating on the UV Index, indicating a very high risk. Avoid sun exposure as much as possible. In addition to other protective measures, wear a wide-brimmed hat and sunglasses that block 99-100% of UV rays.

How to Use the UV Index for Sun Protection

UV Index forecasts are usually available through weather websites, apps and local news channels. Check the UV Index as part of your daily weather forecast. By knowing the UV Index, you can make informed decisions about your UV safety.

Get Vitamin D Safely

Your body uses UV light to produce vitamin D, which is important for bone strength and other aspects of your health. Many people wonder how to get enough vitamin D without exposing themselves to sun damage.

Importance of Vitamin D

Vitamin D is crucial for several aspects of health. This vitamin supports the immune system, contributes to the strength of bones and teeth and reduces the risk of getting certain diseases.

Alternatives to Sun Exposure for Vitamin D

Without sunscreen, it can take less than 10 minutes for your body to generate enough vitamin D during the summer. The Skin Cancer Foundation recommends using sunscreen at all times in the sun. Research shows that even with sunscreen on, enough UV light gets through for your skin to make your daily dose of vitamin D. So slap on the sunblock and get your vitamins!

Vitamin D can also be obtained from fortified milk products, fortified cereal and fatty fish like sardines, salmon and mackerel. Alternatively, you can take vitamin D supplements. Recommended doses range between 400 to 800 UI, depending on your age.

Protect Children from UV Rays

Children and babies are more sensitive to damage from UV rays. Extra care should be taken to protect their skin. Because children are less mature than adults, they should be supervised to ensure they take sufficient precautions.

Special Considerations for Children

Children need extra protection from UV rays for several reasons:

• Sensitive Skin: Children's skin is more delicate and thinner than adults', making it more susceptible to sunburn and UV damage.

• Cumulative Exposure: UV damage accumulates over a lifetime. Protecting children from an early age reduces the risk of skin cancer and other skin-related issues later in life.

• Higher Risk of Dehydration: Children are more prone to dehydration, and sunburn can exacerbate this risk.

• Behavioral Factors: Children often spend more time outdoors, which increases their exposure to UV rays. Children are also more likely to forget to protect themselves against the sun, or to refuse protective items like hats and sunscreen.
  
  

Tips for Protecting Children

Providing children with appropriate sun protection helps ensure their long-term health and well-being.

Keep babies out of the sun. Infants should be kept out of direct sunlight until they are 6 months old. Avoid using sunscreen, as your baby’s skin can’t process the chemicals. Dress your baby in a wide-brimmed hat, sunglasses and clothes that cover the arms and legs. Plan your walks for before 10am or after 4pm, and use a stroller with a sun shade.

Teach children to never look at the sun. Looking directly at the sun can cause permanent vision damage.

Apply lots of sunscreen. While many children don’t like the sensation of sunscreen on their skin, it’s important to apply it generously. When teaching kids how to put on sunscreen, watch them to make sure they don’t miss spots.

Spray-on sunscreens can help kids who don’t like lotions, but make sure they use enough and rub it in. The American Academy of Dermatology Association has detailed instructions for how to get the most out of your spray sunscreen, including applying enough so that your skin glistens.

Choose UV-protective clothes. Consider using UV-protective clothing, especially if your child’s sunscreen routine is too challenging. Make sure the clothing provides good coverage and use sunscreen on any areas that are still exposed.

Supervise children outside. Watch your child to ensure hats and sunglasses stay on and set clear expectations around sun protection when outdoors. Teach children about the importance of UV safety and lead by example.

Have regular health check-ups. Schedule regular health check-ups for the skin, especially if your child has a history of sunburns or a family history of skin cancer.

At WellNow Urgent Care, we believe that prevention is the best medicine. If you have questions about practicing sun safety, we can provide expert advice in-person or online. Come into an Urgent Care Center near you or start a virtual healthcare visit today. We look forward to helping you maintain your UV health with confidence.

Frequently Asked Questions

Why is it important to avoid intentional tanning?

Intentional tanning can contribute to skin cancer and premature aging. It's better to embrace your natural skin tone and protect it from harmful UV rays.

When is the best time to seek shade to avoid UV exposure?

The sun's rays are strongest between 10 am and 4 pm. It's best to seek shade during these hours to reduce the risk of sunburn and UV damage.

How should I choose a sunscreen for optimal protection?

Choose a broad-spectrum sunscreen with an SPF of 30 or higher. Reapply every two hours, or after swimming, sweating or toweling off.

What should I do if I'm near reflective surfaces like water and sand?

Use extra caution as these surfaces can reflect and intensify UV rays, increasing your risk of sunburn. Apply sunscreen generously and seek shade when possible.

How can I get enough vitamin D without risking UV damage?

You can obtain vitamin D outdoors even while wearing sunscreen. It can also be found in some food and supplements.

What are some sun safety tips for protecting children?

Ensure children wear protective clothing, hats, and sunglasses. Apply sunscreen to exposed skin and keep babies younger than six months out of direct sunlight. Teach children about the importance of sun safety to build healthy habits for life.



WellNow Urgent Care is a series of urgent care clinics and virtual care serving the Midwest and Northeastern United States in Illinois, Indiana, Michigan, New York, Pennsylvania and Wisconsin.

Information contained in this blog is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. The content is not meant to be complete or exhaustive or to apply to any specific individual's medical condition. Always refer to the personalized information given to you by your doctor or contact us directly.