How to tan safely this summer
Key takeaways
- Always wear a suncream with an SPF value that’s right for your skin
- Never stay out in the midday sun for long periods
- Sunstroke and dehydration can come on very quickly
- Never fall asleep in direct sunlight and always cover small children
- Reapply suncream regularly if you’re swimming
- Sunbeds emit between 2 to 5 times more UVA radiation than the sun
- They do direct damage to our skin and should be avoided.
1. Use high-factor, broad-spectrum sun cream
A suncream with an SPF rating between 30 to 50 protects our skin against UVB radiation. If you’re confused about which SPF rating is best for your skin, opt for something higher to be safe.
A cream with a star rating between 4 and 5 is designed to protect against UVA radiation.
For maximum protection, apply a strong cream all over your body and never neglect your feet, lips, ears, neck, and the backs of your legs.
2. Apply it liberally and regularly
You should apply generous amounts of sun cream all over your body once every 2 hours. Protection should be reapplied as you sweat or swim.
Also, remember that there is no such thing as 100% waterproof sun cream . If you enter the water, you need to fully reapply cream once you come out.
What are the long-term effects of sun exposure?
UVB radiation significantly accelerates the development of skin cancer. Studies have also shown that UVA can enhance its development too. This is because sun exposure over time can damage the cellular DNA structure in our skin, resulting in a loss of control over how and when a cell grows and divides.
A single sunburn or use of a tanning bed increases the risk of developing skin cancer exponentially. Excessive UVR exposure causes approximately 90% of all skin cancers. This means that skin cancer is an almost entirely preventable condition.
Children’s skin is more susceptible to ultraviolet radiation damage, making it vital we cover our kids up when on holiday or out in the sun during summer.
Concerned about skin health? Click here for more information on skin assessment clinics
Can time in the sun ever be good for us?
Spending time in the sun has several health benefits, including increased vitamin D levels, improving aspects of our mental health, and improving medical conditions like psoriasis.
The main reason people expose themselves to the sun is to tan. Tanned skin is widely considered to look healthier than pale skin. Modern society has helped perpetuate this myth by attributing certain beauty standards to tanned skin.
The truth around tanning and spending time in the sun is more complex. Because pigmentation differs from person to person, tanning for aesthetic reasons can, in fact, be dangerous for some individuals.
3. Avoid the midday sun
Stay out of the sun between 11:00 and 15:00 (10:00–16:00 near the equator). This is when UV rays are at their peak and most people get burnt. If you’re looking to get out for a walk or to perform some exercise, do so in the morning or late evening when sun exposure is safer.
What happens to our skin in the sun?
Tanned skin is a sign that the skin has been exposed to too much ultraviolet radiation (UVR). Tanning is the body’s way of trying to protect the genetic material (DNA) in our skin cells from this radiation.
Melanin is a natural pigment in our skin cells that gives your skin its tanned appearance. It offers protection from UV-induced damage by providing a shielding effect that scatters UVR. The more melanin you have in your skin, the darker your complexion. Melanin also provides an absorbent layer that decreases penetration of ultraviolet rays into the deeper layers of the skin.
4. Wear loose clothing
The best way to dress in intense sun is to wear loose-fitting clothing that covers as much of your skin as possible. Any areas that accidentally become exposed are likely to burn, so make sure you apply suncream all over regardless of what you’re wearing. Good clothing choices include long-sleeved tops, trousers, sarongs, and long skirts that run down to the ankles.
5. Always wear a hat
We often neglect our head when we’re out in the sun. The back of the neck is a common area for burning to occur for this very reason. The scalp is also the first point of contact for sun rays on the body.
Wide-brimmed hats are the best way to protect the scalp, face, neck, and ears in one go. Children should always wear a hat with a neck cover in the sun as their skin is more susceptible to burning.
6. Wear sunglasses
Excess sun exposure can increase the risk of cataracts forming. Sunglasses with a filtered lens and wrap-around style attachment provide the best protection for your eyes.
7. Avoid using tanning beds
Tanning beds emit 2 to 5 times more UVA radiation than the sun. Just a few minutes under a tanning bed can cause the same amount of skin damage as spending several hours in the midday sun with no sun cream.
Avoid tanning beds at all costs as they are unnecessary and very harmful. Studies indicate that acute exposure to the UV rays produced by indoor tanning beds can increase our chances of developing the two most common types of skin cancer (squamous cell carcinoma and basal cell carcinoma) by 58% and 24% respectively.
What is ultraviolet radiation?
There are three different types of UVR. They all differ in their ability to penetrate the skin and how they cause biological changes to it.
- UVA radiation: Causes skin ageing. It penetrates deep into the skin layers, resulting in an immediate tanning effect. UVA is primarily responsible for causing premature ageing because it damages the elastin and collagen in our skin.
- UVB radiation: Causes skin burning. It penetrates the superficial skin layers only, resulting in redness and delayed tanning/burning. UVB radiation is strongest in the summer months (April to October) and is most powerful between 11:00 and 15:00.
- UVC radiation: The strongest and most harmful type of ultraviolet radiation. Thankfully, it cannot penetrate the ozone layer to reach the earth’s surface.
Last updated Monday 2 December 2024
First published on Friday 6 May 2016