Sun Exposure: How to Get the Good Without the Burn

Sun gives us vitamin D, warmth, and better mood — but it can also cause sunburn, early skin aging, and raise your risk of skin cancer. A short walk in sunlight can be healthy, while too much can be harmful. This page shows clear, practical ways to enjoy the sun safely.

Practical sun safety tips

Use sunscreen with at least SPF 30 every day you’ll be outside. Apply a full teaspoon for your face and a shot-glass amount for your body. Put it on 15–20 minutes before going out and reapply every two hours, or sooner if you swim or sweat. Don’t forget ears, lips, and the backs of your hands.

Choose physical blockers (zinc oxide or titanium dioxide) if you have sensitive skin. Look for "broad-spectrum" on the label — that protects against both UVA and UVB. Water-resistant sunscreens lose protection after 40–80 minutes in water, so reapply after swimming even if the label says water-resistant.

Time your sun exposure. UV rays are strongest between 10 a.m. and 4 p.m. Plan outdoor workouts or chores for early morning or late afternoon. When you must be out during peak hours, take frequent breaks in shade.

Wear protective clothing. Long sleeves, wide-brim hats, and sunglasses block a lot of UV. Clothes with a UPF rating give a clear measure of protection — the higher the number, the better. Darker, tightly woven fabrics usually work well.

Managing sun damage and balancing vitamin D

If you get a sunburn, treat it quickly: cool showers, aloe or a gentle moisturizer, and plenty of fluids. Avoid popping blisters and skip harsh creams with perfumes. Over-the-counter pain relievers can help with inflammation. See a doctor if the burn covers a large area, has severe blisters, or is accompanied by fever.

Vitamin D is important, but you don’t need long sun sessions to make it. For many people, short daily exposure (10–20 minutes on arms and legs a few times a week) is enough — but this varies by skin tone, location, and season. If you avoid sun, consider a vitamin D supplement and ask your doctor about testing levels.

Some medicines make your skin more sensitive to the sun — antibiotics like doxycycline, certain antihistamines, some acne drugs, and some blood pressure medicines. Check medication leaflets or ask your pharmacist if your drug raises sun sensitivity.

Finally, avoid tanning beds. They raise skin cancer risk and speed up aging. A gradual tan from sunless products or self-tanners is a safer look if you want color without the damage.

Use these simple habits—sunscreen, timing, protective clothing, and sensible vitamin D choices—to enjoy the sun without paying the price later.