How to protect yourself against UV rays

There’s nothing like hiking, camping, fishing, boating, swimming, playing and walking outside this time of year.

But before you set out on your next adventure, make sure you’re ready to protect yourself from the sun.

It’s all fun and games until someone gets burned. Laura Jordan, DO, dermatologist at MultiCare Rockwood Clinic, wants you to remember a few words this summer: avoid, apply, cover up, screen and check.

Avoid: Peak sun exposure

Avoid peak sun exposure and seek shade when possible. The sun’s rays are strongest between 10am and 4pm, meaning any outdoor activity during that time frame puts you at risk for increased sun exposure and sunburn.

A quick glance at the day’s UV index can also clue you in to how strong the sun’s rays are at a given time and place. The Environmental Protection Agency outlines the UV index as a daily forecast of the expected risk of overexposure to the sun. The index predicts UV intensity levels on a scale of 1 to 11+ (where 1 indicates a minimal risk of overexposure and 11+ means a very high risk). It provides the amount of UV radiation reaching the ground.

You may be wondering why the UV index should matter to you. A UV index under 5 means there’s a low risk of harm from unprotected sun exposure. A UV index of 6 to 7 means there’s a moderate risk of harm from unprotected sun exposure, and a UV index of 8 and above means there’s a high risk of harm from unprotected sun exposure. You can often find the UV index for where you’re located via the weather app on your phone or through a quick online search by location.

Apply: Sunscreen

Dr. Jordan advises that people “apply physical blocking mineral sunscreens with ingredients like zinc oxide and titanium dioxide, and (here’s the tough part) reapply every two hours, after intense exercise and after getting wet.”

It can be annoying to have to reapply sunscreen to yourself and/or your children after a quick dip in the lake or during a family hike, but it’s important to keep up with the application to reduce the chance of unprotected sun exposure.

If you have little ones, applying sunscreen to their faces can be extra challenging. Here’s a fun tip to help get the job done: Use a makeup brush! Toddlers and small children may dislike having people touch their faces, especially near their eyes and mouth, but introducing sunscreen application via a makeup brush can eliminate the hands-to-face factor and make it more interesting and comfortable for them. It also helps with reapplication at the beach or other sandy locations, where hands may be soiled.

Cover up: Try sun protective clothing

It’s a good idea to cover up in sun protective (UPF/SPF) clothing when you know you’ll be outside for an extended period or if you’re just plain forgetful with sunscreen. There are many options to make this both safe and stylish — bright colors, designs and even sweat-wicking options can be purchased online or at sporting goods stores. Top it off by wearing a wide-brim hat to protect your face, ears and neck.

Don’t forget your sunglasses! The sun’s UV rays aren’t just damaging to your skin, but can have harmful effects on your eyelids, cornea, lens and retina. Sunglasses also help shield the skin around your eyes — and can help prevent the natural squinting you do when you’re outside without protection. When purchasing new shades, look for ones that protect you from both UVA and UVB radiation.

Screen: Freckles, moles and other spots

Dr. Jordan recommends everyone screen themselves and their loved ones for the ABCDEs:

• Asymmetry
• Unusual borders
• Multiple colors
• Large diameters
• Evolving or changing

Note any spots that bleed on their own or are tender.

A quick online search of skin cancer and sun-damaged skin can bring up some pretty jarring images. While it’s important to check yourself out and be aware of any new or growing spots on your body, it’s a good idea to leave diagnosis to the professionals.

Make note of spots you’d like a dermatologist to check out, then schedule an appointment.

Check: Get checked out by a dermatologist

Sometimes the most important spots are the ones you don’t see or think about like the top of your head, your back or the soles of your feet. This is why it’s so important to schedule an annual skin check. Let a dermatologist take the worry out of your hands so you can enjoy your summer in the sun.

Whether you’re setting out on a weeklong camping trip, day out on the lake or a simple walk in the afternoon sun this summer, remember to: avoid, apply, cover up, screen and check.

Editor’s note: This article was originally published in 2021 and updated in 2023.