Sun Safety: How to Protect Your Skin Year-Round

Ultraviolet (UV) rays from the sun and from tanning beds can damage your skin. Over time, this damage can lead to premature skin aging and increases the risk of skin cancer, the most common type of cancer in the United States.

The good news is that sun protection is simple, affordable, and effective. Here's how to protect your skin in every season.

How UV rays affect your skin

UV rays can damage skin in as little as 15 minutes of exposure, according to the CDC. Sunburn is a clear sign of damage, but UV exposure causes harm even without a burn. Damage adds up over a lifetime.

UV rays can reach you on cloudy and cool days, and they reflect off surfaces like water, sand, snow, and concrete. That's why sun protection matters year-round — not just at the beach.

The CDC's sun safety tips

1. Seek shade

Stay in the shade, especially during midday hours when UV rays are typically strongest. Use an umbrella, tree, or other shelter.

2. Wear protective clothing

Long-sleeved shirts and long pants or skirts provide protection. Tightly woven fabrics offer more protection than loosely woven ones. Some clothing is labeled with an ultraviolet protection factor (UPF).

3. Wear a hat

A wide-brimmed hat that shades your face, ears, and the back of your neck provides the best protection. Baseball caps leave the ears and neck exposed.

4. Wear sunglasses

Choose sunglasses that block both UVA and UVB rays to protect your eyes and the skin around them.

5. Use sunscreen

The CDC recommends a broad-spectrum sunscreen with SPF 15 or higher. Broad-spectrum means it protects against both UVA and UVB rays.

How to use sunscreen correctly

• Apply before going outside, to all exposed skin, including ears, neck, the tops of your feet, and the backs of your hands.
• Use enough. Most adults need about an ounce — roughly a shot glass full — to cover the body.
• Reapply after about two hours in the sun, and after swimming, sweating, or toweling off.
• Check the expiration date. Sunscreen loses effectiveness over time.
• Don't forget your lips. Use a lip balm with SPF.

The CDC notes that sunscreen is not recommended for babies 6 months old or younger. Keep infants in the shade and dress them in protective clothing; ask your pediatrician for guidance.

Avoid indoor tanning

Tanning beds and sunlamps expose you to UV radiation and increase skin cancer risk. There's no such thing as a "safe" tan from UV exposure. If you want a tanned look, consider sunless tanning products — but remember they don't protect you from the sun.

Sun safety during outdoor exercise

Outdoor activity is great for your health. To protect your skin while walking, running, or playing sports:

• Exercise earlier in the morning or later in the afternoon when possible
• Use a sweat-resistant sunscreen and reapply as directed
• Wear a hat and sunglasses
• Stay hydrated — see our hydration guide

Check your skin regularly

Get to know your skin so you can notice changes. Tell your healthcare provider about:

• A new growth or spot
• A sore that doesn't heal
• A mole that changes in size, shape, or color, or that bleeds or itches

Ask your provider whether professional skin exams are right for you, especially if you have risk factors such as fair skin, a history of sunburns, many moles, or a family history of skin cancer. Skin checks can be part of your broader preventive care plan.

Sun protection for everyone

People of all skin tones can get skin damage and skin cancer from UV exposure. While darker skin has more natural protection, it isn't immune. Everyone benefits from sun-safe habits.

The bottom line

Protect your skin every day by combining shade, protective clothing, a wide-brimmed hat, sunglasses, and broad-spectrum sunscreen with SPF 15 or higher. Reapply sunscreen regularly, avoid tanning beds, and keep an eye on any changes in your skin.