Spending time outdoors is one of the best ways to enjoy warmer weather and longer days. Whether you're hiking, camping, relaxing at the beach or enjoying a family picnic, it's important to protect yourself from the sun's ultraviolet (UV) radiation.
Although sunshine can be enjoyable, excessive UV exposure can damage your skin and eyes, even when the weather doesn't feel particularly hot. In the UK, sun protection is especially important during spring and summer, but UV levels can also be high when travelling abroad or spending time at altitude.
Fortunately, a combination of sunscreen, protective clothing, sunglasses and shade can help reduce your exposure. This guide explains how to stay sun safe while enjoying the outdoors.
Understanding the Risks of Sun Exposure
The sun produces ultraviolet radiation, including UVA and UVB rays. Both can contribute to skin damage, although they affect the skin in different ways.
Excessive UV exposure can lead to several health problems:
- Sunburn: Red, painful or blistered skin caused by excessive UV exposure.
- Premature skin ageing: Long-term UV exposure can contribute to wrinkles, pigmentation changes and reduced skin elasticity.
- Skin cancer: UV radiation damages skin cells and increases the risk of skin cancers, including melanoma.
- Eye damage: UV exposure can also harm the eyes and contribute to certain eye conditions.
Sun damage can accumulate over time, so taking precautions regularly is important.
When Do You Need Sun Protection?
Sun protection isn't just necessary on exceptionally hot days. UV radiation can be strong even when the air feels cool, particularly in spring, at altitude or near reflective surfaces such as water and sand.
The UV Index indicates the strength of ultraviolet radiation at a particular location and time.
As a general guide, take extra care to protect your skin when the UV Index is 3 or above.
UV levels are often strongest around the middle of the day. In the UK, the NHS recommends spending time in the shade between 11am and 3pm during the warmer months, particularly when the sun is strong.
Before heading outdoors, check the local UV forecast as well as the temperature and weather conditions.
Essential Tips for Staying Sun Safe
1. Use Sunscreen Effectively
Sunscreen helps protect exposed skin against ultraviolet radiation, but it should be used alongside clothing and shade rather than as your only form of protection.
When choosing sun cream, look for:
- SPF 30 or higher: SPF indicates the level of protection against UVB radiation when the product is applied correctly.
- UVA protection: Choose sunscreen with at least four-star UVA protection or an appropriate recognised UVA protection marking.
- Suitable water resistance: Particularly important when swimming or taking part in activities that cause sweating.
- A formulation you'll use: Sunscreen is most effective when applied correctly and consistently.
How to Apply Sunscreen Correctly
Apply sunscreen generously to all exposed skin before going outdoors, following the instructions on the product.
Remember areas that are frequently missed, including:
- Ears and the back of the neck.
- Forehead and hairline.
- Nose and cheeks.
- Shoulders.
- Backs of the hands.
- Tops of the feet when wearing sandals.
Reapply sunscreen at least every two hours while outdoors, and immediately after swimming, towel-drying or activities that may remove it, even if the product is labelled water-resistant.
Using too little sunscreen significantly reduces the protection it provides.
For more detailed guidance, read our article The Art of Sun Cream Application.
2. Wear Protective Clothing
Clothing provides a physical barrier between your skin and the sun, making it an important part of effective sun protection.
For walking, camping and other outdoor activities, consider:
- Long sleeves and trousers: Covering more skin reduces the amount directly exposed to UV radiation.
- Closely woven fabrics: Tightly constructed materials generally allow less UV radiation to pass through than loosely woven fabrics.
- UPF-rated clothing: An Ultraviolet Protection Factor (UPF) rating indicates how much UV radiation a fabric allows through under test conditions.
- Comfortable, breathable materials: Choose clothing appropriate for the temperature and your level of activity.
Darker colours can offer greater UV protection than lighter colours in otherwise similar fabrics, but colour alone doesn't determine how protective a garment will be. Fabric construction, thickness, stretch, moisture and any UPF rating also matter.
Choose a Suitable Sun Hat
A wide-brimmed sun hat can provide shade for your face, ears and neck.
Look for a brim that offers useful coverage, a comfortable fit and materials suitable for warm weather.
Baseball caps can shade the forehead and parts of the face, but generally leave the ears and back of the neck exposed.
For prolonged outdoor activities, a wide-brimmed hat or a design with additional neck coverage may be more suitable.
3. Seek Shade During Strong Sunshine
Shade is one of the simplest ways to reduce direct exposure to sunlight.
When the UV Index is high, consider planning strenuous outdoor activities for earlier in the morning or later in the afternoon, where practical.
Suitable shade may be available beneath trees, buildings, awnings or purpose-built shelters.
At the beach or campsite, a portable beach shelter can provide a useful shaded area for resting and taking breaks.
However, shade does not eliminate UV exposure. Radiation can still reach you indirectly through reflections and scattered light, particularly near sand and water.
Continue using suitable clothing and sunscreen where necessary.
4. Protect Your Eyes with Sunglasses
UV radiation can damage the eyes as well as the skin around them.
When choosing sunglasses, prioritise effective UV protection rather than lens darkness alone.
Look for sunglasses that provide 100% UVA and UVB protection, often described as UV400 protection.
Other useful considerations include:
- Good coverage: Larger lenses can help shield the eyes and surrounding area.
- Wraparound designs: These can reduce sunlight entering from the sides.
- Comfortable fit: Sunglasses should remain secure without excessive pressure.
- Suitable lens category: Different lens categories are intended for different light conditions.
Dark lenses do not necessarily provide better UV protection. Always check the manufacturer's UV protection information.
Some very dark lenses are unsuitable for driving, so check the product's stated restrictions.
5. Stay Hydrated in Warm Weather
Warm weather and physical activity can increase fluid loss through sweating, making it important to drink regularly.
Carry sufficient drinking water for your planned activity and take opportunities to refill when safe drinking water is available.
Useful precautions include:
- Drink regularly throughout the day.
- Carry additional water when travelling in remote areas.
- Take rest breaks during strenuous activities.
- Wear suitable clothing to help manage heat.
- Adjust your activity if conditions become excessively hot.
Foods containing water, such as fruit and vegetables, can also contribute to your overall fluid intake.
Important: Staying hydrated helps protect against dehydration and heat-related illness, but drinking water does not prevent UV damage or sunburn. Sunscreen, clothing and shade are still necessary.
6. Take Extra Care with Babies and Children
Children's skin is particularly vulnerable to sun damage, so good sun protection habits should begin early.
Babies Under Six Months
Keep babies under six months out of direct strong sunlight, particularly around midday.
Use suitable shade and lightweight clothing to protect exposed skin.
Do not cover a pushchair with a blanket or other material that restricts ventilation, as this can cause dangerous overheating.
If you are unsure about using sunscreen on a young baby, seek advice from a healthcare professional.
Older Babies and Children
For older children:
- Apply suitable sunscreen to exposed skin.
- Encourage the use of sun hats and protective clothing.
- Use shaded play areas where possible.
- Offer regular drinks in warm weather.
- Reapply sunscreen after swimming and towel-drying.
- Teach children why sun protection matters.
A beach shelter can provide a convenient shaded area for family days out, but it should be well ventilated and used with appropriate supervision.
7. Check Your Skin Regularly
Regularly checking your skin can help you notice new or changing marks and moles.
Pay attention to:
- New moles or unusual skin growths.
- Changes in the size, shape or colour of an existing mole.
- Marks that bleed, itch or become crusty.
- Sores that do not heal.
- Other persistent or unexplained skin changes.
If you notice a suspicious change, contact your GP for assessment rather than waiting for your next routine check.
Early assessment can be important when identifying skin cancer.
Sun Protection for Different Outdoor Activities
Walking and Hiking
When walking for several hours, consider how much of the route is exposed to direct sunshine.
Carry sunscreen, sunglasses, a suitable sun hat and enough drinking water.
Remember that higher altitudes and exposed terrain can increase UV exposure, while cool winds may make strong sunshine less noticeable.
Camping
Choose a campsite with appropriate opportunities for shade where possible.
Keep sun protection accessible during the day and consider using a suitable shelter for resting outside your tent.
Remember that tents and shelters vary in their ability to block UV radiation, and enclosed shelters can become very hot in sunshine.
Beach Holidays
Sand and water can reflect UV radiation, increasing exposure even when you're sitting beneath a parasol.
Use suitable sunscreen, sunglasses, protective clothing and shade.
Reapply sunscreen after swimming and towel-drying, and take extra care with children.
Outdoor Sports
Physical activity can cause sweating, which may affect sunscreen coverage.
Choose suitable sun protection for the activity, reapply sunscreen as directed and take regular breaks when conditions are hot.
Common Sun Protection Mistakes
Assuming Cloudy Weather Means No UV Risk
UV radiation can still reach your skin through cloud cover. Check the UV Index rather than relying solely on the temperature or appearance of the sky.
Applying Too Little Sunscreen
Using less than the recommended amount reduces the protection provided.
Forgetting to Reapply Sunscreen
Sunscreen needs regular reapplication, especially after swimming, sweating or towel-drying.
Relying on Sunscreen Alone
Protective clothing, sunglasses and shade provide additional protection and should be used alongside sunscreen.
Assuming Dark Sunglasses Block More UV
Lens darkness and UV protection are different characteristics. Always check the UV protection specification.
Staying in the Sun Because You Feel Cool
Wind, water and cooler temperatures can disguise how strong UV radiation is.
Frequently Asked Questions About Sun Safety
What SPF Sunscreen Should I Use in the UK?
The NHS recommends sunscreen with an SPF of at least 30 and at least four-star UVA protection.
Can You Get Sunburnt on a Cloudy Day?
Yes. UV radiation can penetrate cloud cover, so protection may still be needed when the UV Index is elevated.
Does a Sun Hat Replace Sunscreen?
No. A suitable sun hat provides shade for parts of the head and face, but exposed areas may still need sunscreen or other protection.
Do Sunglasses Need UV400 Protection?
Look for sunglasses offering 100% UVA and UVB protection, commonly described as UV400. Lens darkness alone is not an indication of UV protection.
Are Beach Shelters Completely UV-Proof?
Not necessarily. Protection depends on the shelter's fabric and construction, while reflected and scattered UV radiation may still reach occupants.
Do You Need Sunscreen When Hiking?
Sun protection is important when UV levels are high, particularly on exposed routes and during prolonged outdoor activity.
Can Drinking Water Prevent Sunburn?
No. Drinking water helps prevent dehydration but does not protect skin from ultraviolet radiation.
How Often Should You Reapply Sunscreen?
Generally, at least every two hours while outdoors, and immediately after swimming, towel-drying or activities that remove sunscreen. Always follow the product instructions.
Final Advice: Enjoy the Outdoors While Staying Sun Safe
Staying sun safe doesn't mean avoiding outdoor activities. It means taking sensible precautions to reduce unnecessary exposure to ultraviolet radiation.
Use a suitable sunscreen, wear protective clothing, choose sunglasses with effective UV protection and seek shade when the sun is strong.
Remember to stay hydrated in warm weather, take extra care with children and check your skin for unusual changes.
By combining these simple measures, you can enjoy walking, camping, beach holidays and other outdoor activities while reducing the risks associated with excessive sun exposure.
Explore our Sun Protection department for sun cream, sun hats, sunglasses and beach shelters.