Enjoy the Sun, Not the Sun Damage

Summer is the ideal time to enjoy outdoor activities and soak in the sunshine. Many are familiar with the experience of coming home from a nice day out and being covered in blistering skin. That itchy, aching sunburn after a long day at the beach might be unpleasant, but it’s only the start of the problem. Long-term effects of sun damage extend to hyperpigmentation, premature skin aging, and even an increased risk of skin cancer.¹ Thankfully, most sun damage is preventable with proper protection. Taking a few precautions can minimize any damage and keep your skin safe, healthy, and ready for summer. 

Avoid Peak Hours and Cover Up

The best way to prevent sun damage is to limit direct sunlight on your skin. UV rays from the sun are more potent during the hours of 10 AM - 4 PM. If possible, arrange outside activities to fall outside of those hours. Seek shade if there is an opportunity to move away from direct sunlight. Wearing protective clothing such as hats, sunglasses, and UPF-rated clothing offers additional protection.² 

Sunscreen is Recommended 

Ultraviolet rays can penetrate through your skin even on cloudy days. Sunscreen is one of the best ways to stay protected on all occasions. There are many options on the market. For maximum protection, opt for a broad-spectrum sunscreen. It will protect against UVA and UVB rays. A higher SPF is preferred by experts, but you should aim for an SPF of 30 at least.³ If you’re exercising or going swimming, make sure that your sunscreen is water-resistant. Reapply liberally every 2 hours and don’t forget commonly missed areas like the ears, neck, and feet. 

Hydration is Key

Hot weather and sun exposure can quickly lead to dehydration, especially for people under the age of 18 participating in sports and outdoor activities. Carry a reusable water bottle and drink water throughout the day to ensure you stay hydrated. Take breaks if you feel overexerted and start getting dizzy or fatigued.⁴ Limit any drinks such as soda and caffeinated beverages. They can worsen dehydration over time by pulling excess water out of your cells.⁵

As temperatures rise and people start being outside more, let this be a reminder that protecting your skin is an important part of maintaining your overall health. A few extra minutes of your day spent staying mindful of sun exposure, applying sunscreen, and staying hydrated can make a big difference. As you head outside this summer, practice safe habits and enjoy a memorable summer season. 

References 

1. Environmental Protection Agency. (2026, January 27). Health Effects of UV Radiation. EPA. https://www.epa.gov/sunsafety/health-effects-uv-radiation 

2. Centers for Disease Control and Prevention. (2026, February 10). Sun Safety Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/skin-cancer/sun-safety/index.html?utm_source=chatgpt.com 

3. Sunscreen & Your Skin. The Skin Cancer Foundation. (2026, June 8). https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/?utm_source=chatgpt.com

4. Heat - Water, Rest, Shade. Occupational Safety and Health Administration. (n.d.). https://www.osha.gov/heat-exposure/water-rest-shade

5. Choose water for healthy hydration. HealthyChildren.org. (2024, July 26). https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx?_gl=1%2A109g4qt%2A_ga%2AMjA4MzYxNTg5Ny4xNzgxNDczNzUz%2A_ga_FD9D3XZVQQ%2AczE3ODE0NzM3NTMkbzEkZzEkdDE3ODE0NzM4MDckajYkbDAkaDA.