How can I protect my skin in the sun?

Spending time outdoors can support your wellbeing, but it also increases exposure to ultraviolet, or UV, radiation. Too much UV can damage the skin, cause sunburn and increase the risk of longer-term skin damage.

Protecting your skin does not mean avoiding sunny days completely. It means using simple, consistent habits that reduce the risk of sunburn and help you enjoy time outside more safely.

Why is sun safety important?

Sun safety is important because UV radiation can damage skin cells, even before sunburn appears. Over time, repeated UV exposure can increase the risk of premature skin ageing, sun damage and skin cancer.

In the UK, the sun is usually strongest between late morning and mid-afternoon, particularly from March to October. Sunburn can happen in the UK, even when it is cloudy, so protection is still important on cooler or overcast days.

How do I stay safe in the sun?

You can stay safe in the sun by reducing direct exposure, protecting your skin and avoiding sunburn during the strongest parts of the day.

Practical sun safety tips include:

• Spend time in the shade when the sun is strongest, which is typically between 11 am and 3 pm in the UK.
• Cover up with clothing, a wide-brimmed hat and sunglasses with UV protection.
• Use sunscreen with at least SPF 30 and 4 or 5-star UVA protection.
• Apply sunscreen generously and reapply regularly, especially after swimming, sweating or towel drying.
• Use sunscreen together with shade and clothing, rather than as your only form of protection.

Sun safety is especially important for people who burn easily, have fair skin, have many moles or freckles, have a personal or family history of skin cancer, or work outdoors.

What is SPF?

SPF stands for sun protection factor. It shows how much protection a sunscreen gives against UVB rays, which are the type of UV radiation most strongly linked with sunburn.

Sunscreen labels should also show UVA protection, either through a star rating or a UVA symbol. UVA rays are linked with longer-term skin damage, so both SPF and UVA protection matter.

A higher SPF gives more UVB protection, but no sunscreen blocks all UV rays. This is why sunscreen should be used alongside shade, clothing and sensible timing, rather than as the only form of sun protection.

For everyday sun safety, the NHS recommends using sunscreen with at least SPF 30 and a high level of UVA protection.

Sunscreen should be applied generously to all exposed skin. Commonly missed areas include the ears, back of the neck, tops of feet, scalp parting and backs of hands.

Simple sun safety routine for summer

You can protect your skin in the sun by combining sunscreen with shade, clothing and sensible timing.

Sunscreen is helpful, but it should not be used as a reason to spend longer in direct sunlight. No sunscreen provides complete protection from the sun, so it should be used together with shade and clothing to help reduce the risk of skin damage and sunburn.

A simple summer skin protection routine could include:

Before going outside

• Check the weather and UV level where possible.
• Apply sunscreen before exposure, rather than waiting until you are already outside.
• Choose clothing that covers high-exposure areas.
• Pack sunscreen, sunglasses, a hat and water.

While outside

• Take regular shade breaks.
• Reapply sunscreen throughout the day.
• Cover up after swimming or sweating.
• Avoid letting skin redden, sting or feel hot.

After sun exposure

• Cool the skin if it feels warm.
• Drink enough water.
• Moisturise if skin feels dry.
• Keep an eye on any sunburn or unusual skin changes.

If the skin blisters, feels very painful or is accompanied by symptoms such as dizziness, sickness or a high temperature, medical advice may be needed.

What causes skin cancer?

Skin cancer can be caused by damage to the DNA in skin cells, often from too much UV radiation from the sun or sunbeds.

UV radiation can damage skin cells over time. In some cases, this damage can lead to abnormal cell growth. Too much ultraviolet radiation from the sun or sunbeds can increase the risk of skin cancer, which is why avoiding sunburn and reducing unprotected exposure are important.

Common causes and risk factors linked with skin cancer include:

• Frequent sunburn, especially during childhood
• Long periods of unprotected sun exposure
• Use of sunbeds
• Fair skin that burns easily
• Many moles or freckles
• A family history of skin cancer
• Previous skin cancer
• A weakened immune system

Skin cancer can affect any skin tone. People with darker skin may have more natural protection against UV damage, but they can still develop skin cancer and should still take sun safety seriously.

What are the signs of sun damage on skin?

Signs of sun damage can include sunburn, new skin marks, changes to moles, rough patches, pigmentation changes and areas of skin that do not heal.

Not every skin change is cancer, but some changes should be checked. It is sensible to be aware of your own skin and notice what is normal for you. A mole that changes size, shape or colour may be a melanoma, so changes should not be ignored.

You should consider seeking medical advice if you notice:

• A new mole or skin mark that looks unusual
• A mole that changes in size, shape or colour
• A mole that becomes itchy, painful, crusted or bleeding
• A sore patch of skin that does not heal
• A new lump or growth on the skin
• A patch of skin that keeps scabbing or bleeding

For moles, the ABCDE checklist can be useful:

A: Asymmetry: one half looks different from the other

B: Border: edges look uneven, blurred or irregular

C: Colour: mixed colours or uneven colouring

D: Diameter: larger than usual or increasing in size

E: Evolving: changing over time

If something looks different from your normal skin pattern, it is worth getting it checked.

Is the sun good for vitamin D?

Sunlight helps the body make vitamin D, which supports bone and muscle health. However, too much UV exposure can damage the skin and increase the risk of skin cancer.

The aim is balance. You do not need to burn or tan to support vitamin D levels.

The amount of sunlight people need varies depending on factors such as skin tone, time of year, time of day and how much skin is exposed. People who have limited sun exposure, cover most of their skin outdoors, or may be at higher risk of vitamin D deficiency should consider seeking advice from a healthcare professional.

Looking after your skin in summer

Sun safety is not only important on holiday or during very hot weather. UV exposure can happen during everyday activities, including walking, gardening, exercising, commuting or working outside.

A simple routine of sunscreen, shade, protective clothing and regular skin checks can help reduce the risk of sunburn and longer-term skin damage.

If you notice a new or changing mole, an unusual skin mark, or an area that does not heal, seek medical advice.

FAQs

What is SPF?

SPF stands for sun protection factor. It shows how much protection sunscreen gives against UVB rays, which are linked with sunburn. The NHS recommends choosing sunscreen with at least SPF 30 and good UVA protection.

How do I stay safe in the sun?

You can stay safe in the sun by seeking shade, covering your skin, wearing sunglasses and using sunscreen. In the UK, extra care is usually needed between 11am and 3pm when the sun is strongest.

What causes skin cancer?

Skin cancer can be caused by damage to DNA in skin cells, often from too much UV radiation from the sun or sunbeds. Sunburn, frequent unprotected exposure and some personal risk factors can increase risk.

Can you get sun damage on a cloudy day?

Yes, sun damage can happen on cloudy days because UV radiation can still reach your skin. UV rays cannot be felt, so protection may still be needed even when it is cool or overcast.

When should I get a mole checked?

You should get a mole checked if it changes in size, shape or colour, becomes painful, itchy, crusted or bleeds. A new or unusual skin mark should also be assessed, especially if it does not look normal for you.

Disclaimer: This article is for general information only and is not a substitute for medical advice, diagnosis or treatment. If you are concerned about sunburn, skin changes, moles or any symptoms that are unusual for you, speak to a GP, pharmacist or another qualified healthcare professional. Policy benefits and access to services depend on your individual or group cover, eligibility and policy terms.