How to Protect Yourself from UV Rays During Summer

July 3, 2024

Summer is a great time to enjoy the outdoors, but it’s important to protect your skin from harmful ultraviolet (UV) rays. Prolonged exposure to UV rays can lead to skin damage, sunburn, and an increased risk of skin cancer. Here are some effective ways to protect yourself from UV rays this summer: 

Use Sunscreen Effectively 
  • Choose the Right SPF: Select a broad-spectrum sunscreen with an SPF of 30 or higher. 
  • Apply Generously: Apply sunscreen generously to all exposed skin 15 minutes before going outside. 
  • Reapply Regularly: Reapply every two hours, or more frequently if swimming or sweating. Learn about the importance of wearing sunscreen in preventing melanoma and maintaining skin health.   
Wear Protective Clothing 
  • Cover Up: Wear long-sleeved shirts, long pants, or skirts to protect your skin. 
  • Choose UPF Clothing: Opt for clothing with an Ultraviolet Protection Factor (UPF) label for added protection. 
  • Hats and Sunglasses: Wear a wide-brimmed hat to shade your face, neck, and ears, and use sunglasses with UV protection to shield your eyes. 
Seek Shade 
  • Avoid Peak Sun Hours: The sun’s rays are strongest between 10 a.m. and 4 p.m. Try to stay indoors or in the shade during these hours. 
  • Use Umbrellas and Canopies: When at the beach or park, use umbrellas, canopies, or seek out trees to stay shaded. 
Be Cautious with Reflected UV Rays 
  • Water, Sand, and Snow: Be aware that UV rays can reflect off water, sand, and snow, increasing your exposure. 
  • Double Protection: Use extra sunscreen and protective clothing when near these reflective surfaces. Have a look at some of the benefits of sunlight on mood. 
Check the UV Index 
  • Daily UV Forecasts: Check the UV index daily to understand the strength of UV rays in your area. 
  • Adjust Plans Accordingly: Plan outdoor activities for times when the UV index is lower to reduce your exposure. 
Avoid Tanning Beds 
  • Harmful UV Exposure: Tanning beds emit UV rays that can be even more harmful than the sun. 
  • Natural Look: Embrace your natural skin tone and use sunless tanning products if you want a tanned look without the risk. 
Educate Yourself and Others 
  • Spread Awareness: Share information about UV protection with friends and family. 
  • Regular Skin Checks: Perform regular self-examinations and schedule annual check-ups with a dermatologist to catch any signs of skin damage early. 

By taking these precautions, you can enjoy the summer sun safely and protect your skin from the harmful effects of UV rays. Remember, prevention is key to maintaining healthy skin and reducing the risk of skin cancer. 

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Editor’s Note: Lifelong Labs, founded by wellness advocate Greg Lindberg, is a science-based wellness, longevity and leadership brand that helps people live younger longer, healthier and happier. For more information, visit 


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