Everyday sun protection habits that help protect your skin

When the sun finally appears in the UK, most of us want to make the most of it. Everyday sun protection habits that help protect your skin include applying broad-spectrum SPF 30+ sunscreen, planning time outdoors outside peak UV hours, taking breaks in the shade, wearing UV-protective clothing and a hat, and being extra careful around reflective surfaces such as water and snow, which can increase UV exposure.

Whether you are eating lunch outside, walking the dog, gardening or spending the day at the beach, it is easy to get more sun exposure than you realise. For people in the UK who want to lower the risk of sun damage, especially those with fair or sensitive skin, lots of moles or freckles, parents of children, and anyone who spends regular time outdoors, these small daily habits can help prevent sunburn, reduce premature skin ageing, and lower the risk of skin cancer caused by ultraviolet (UV) radiation.

 

This guide explains how UV affects the skin, when exposure is highest, the practical steps to take each day, how to check your skin for changes, when to arrange a professional skin check, and where Check4Cancer skin cancer diagnosis services may help.

Why UV rays matter all year round

The sun’s UV rays are invisible, and you cannot judge their strength by how cloudy, hot or bright the day feels. In the UK, ultraviolet levels are usually strongest between March and October, particularly between 11am and 3pm, but UV exposure can happen at other times of year too.

There are two main types of UV radiation that affect the skin:

• UVA rays penetrate more deeply into the skin and contribute to premature skin ageing and longer-term skin damage.
• UVB rays mainly affect the outer layers of the skin and are the principal cause of sunburn.

Both UVA and UVB rays can damage the DNA in skin cells. If this damage builds up over time, it can increase the risk of skin cancer.

Checking the UV index as part of your weather forecast can help you decide when sun protection is needed. When the UV index is 3 or above, consider taking extra care, particularly if you have fair or sensitive skin, lots of moles or freckles, or tend to burn easily.

Does repeated sunburn increase your risk of skin damage?

Sunburn is a visible sign that UV radiation has damaged your skin. It may cause redness on lighter skin tones, but can also appear as tenderness, itching, heat, or irritation, particularly on darker skin tones.

Getting sunburnt does not mean you will develop skin cancer. However, repeated sunburn increases damage to your skin cells and is associated with a higher risk of skin cancer. Sunburn during childhood is particularly important, although burning at any age can cause harm.

A tan is also a sign that the skin has responded to UV damage. There is no such thing as a completely safe or healthy tan from the sun or a sunbed.

Simple ways to protect your skin from the sun every day

These measures are straightforward to adopt. Together, they form a practical, layered approach to sun safety that fits easily into your normal routine.

Apply sunscreen daily when UV levels are high

Choose a broad-spectrum sunscreen with a sun protection factor of at least SPF 30 and good UVA protection. Higher factors block marginally more UVB (SPF 50 blocks around 98%), so look for four or five UVA stars, or the UVA symbol inside a circle on the label.

SPF indicates the level of UVB protection, while the UVA rating shows how well the product helps shield your skin from UVA rays. Broad-spectrum protection is important, because both types of UV radiation can damage the skin.

Apply sunscreen generously to all exposed skin. Adults should aim to use 6 to 8 teaspoons for full-body coverage, and most people do not apply enough. Apply it 30 minutes before sun exposure. Commonly missed areas include the ears, neck, hairline, balding areas of the head, shoulders, chest, backs of the hands and tops of the feet.

Sunscreen can rub, wash or sweat off, so reapply regularly every two hours when outdoors, and make sure it is reapplied after swimming, sweating or towel-drying, even if the label describes it as water-resistant. Water-resistant products offer protection for 40 or 80 minutes in water, depending on the label. No sunscreen is completely waterproof.

Remember to check the expiry date too. An old bottle left in the cupboard from a previous summer may no longer provide the stated protection.

If you have sensitive skin, a pharmacist can help you choose suitable sunscreen products. A cream or lotion is often easier to apply evenly than a spray, but the best sunscreen is ultimately one that you are comfortable using properly and regularly.

Plan outdoor activities carefully

When possible, plan longer walks, gardening, exercise and other outdoor activities for earlier in the morning or later in the afternoon.

In the UK, the sun’s UV rays are generally strongest between 11 am and 3 pm, so these are the key hours to be more careful. You do not necessarily need to stay indoors during these hours, but you may need more protection and regular breaks from direct sunlight.

Taking regular breaks in the shade

Shade gives your skin a break from direct UV exposure, particularly during prolonged periods outdoors. Trees, umbrellas, awnings and covered seating areas can all help; branches and leaves create cover, but gaps can still let UV through, and nearby surfaces like concrete can reflect it indirectly.

Try to move into the shade to sit before your skin starts to feel hot, tight or uncomfortable. By the time you notice sunburn, the damage has already happened.

Wear clothing that provides UV protection

Clothing is one of the simplest and most reliable ways to protect your skin.

Wear loose-fitting clothes that cover more skin, such as long sleeves and longer shorts or trousers. Closely woven fabrics generally provide more protection than thin or loosely woven fabrics. Some specialist clothing carries an ultraviolet protection factor (UPF) rating, with a clear label that indicates how effectively the fabric blocks UV radiation; UPF 50 offers the best protection.

A wide-brimmed hat can help cover your face, ears and neck. UV-protective sunglasses can also shield your eyes and the delicate skin surrounding them. If your lips or scalp are exposed, use sunscreen or lip balm there, too.

Take extra care with children

Children’s skin can be especially vulnerable to sun damage, so make hats, protective clothing that covers their arms and legs, shade and appropriate sunscreen part of their everyday routine.

Keep babies and young children out of direct sunlight as much as possible, particularly around the middle of the day, and children under 6 months should avoid direct sunlight. For children over 6 months, apply a suitable broad-spectrum sunscreen with at least SPF 30 to exposed skin and reapply it regularly, especially after swimming, water play or drying them with a towel.

Do not forget easily missed areas, such as the ears, shoulders, neck, hands and feet.

Be cautious around water, sand… and snow

Water, sand and snow can reflect UV rays, increasing exposure to uncovered skin. A cool breeze at the beach or on a boat may also make it harder to notice how strong the sun is.

Swimming can remove sunscreen, and towelling off can rub it away. Reapply sunscreen as soon as you have dried, even if you have used a water-resistant product.

Remember that cloudy days can still cause skin damage

Cloud cover does not block all UV radiation, and the sun’s UV rays can still damage skin when the weather feels cool, breezy or overcast, particularly when the UV index is high.

Rather than relying on temperature or visible sunshine, check the UV forecast and protect your skin when needed, including at home near bright windows.

Monthly skin self-examination

Getting to know what is normal for your skin makes it easier to notice something new or changing.

Set aside a few minutes each month to examine your skin from head to toe. Use a full-length mirror and a hand mirror, or ask someone you trust to help check areas that are difficult to see, such as your back, scalp and behind your ears.

Look out for:

• a new mole or mark
• a mole that is changing in size, shape or colour
• a mark that looks different from your other moles
• a sore that does not heal
• an area that repeatedly crusts, bleeds or scabs
• a patch of skin that is persistently itchy, tender or painful.

Taking photographs can help you keep track of a particular mole or mark, but photographs should not replace professional advice. If you notice any changes or have concerns, do not wait for your next planned check. Contact your GP or arrange an appropriate clinical assessment.

Find out more in our guide: When should you get tested for skin cancer?

Should you consider an annual full-body skin check?

There is no single screening schedule that is right for everyone. However, some adults may benefit from regular professional skin checks, particularly if they:

• have a large number of moles or unusual-looking moles
• have fair skin that burns easily
• have previously had skin cancer
• have a close family history of melanoma
• have experienced significant or repeated sunburn
• have used sunbeds
• spend a great deal of time outdoors
• have been advised to have regular checks by a healthcare professional.

A full-body skin check gives a trained clinician an opportunity to examine areas you may find difficult to see yourself and assess any moles or lesions of concern. The appropriate frequency will depend on your individual risk and clinical history.

Professional checks should complement, not replace, monthly skin self-examination and good everyday sun protection habits.

Get to know your skin with Check4Cancer

Most moles and skin changes are harmless, but it is always sensible to have anything new, changing, or worrying you checked.

Check4Cancer’s Skin Cancer Diagnosis Clinics provide fast access to an expert clinical assessment of suspicious moles or skin lesions. An experienced skin cancer specialist assesses your skin, and the findings and recommended next steps are clearly explained.

If further investigation or treatment is recommended, we will answer your questions and guide you on the next steps. 

You do not have to decide whether a change is serious before asking for help. If something does not look or feel right, or you simply want expert reassurance, we are here to help.