How to Protect Your Skin From the Sun this Summer: A Dermatologist’s Guide

Every summer I see patients who are surprised to learn that sun damage isn’t just caused by long days on the beach or holidays abroad. Everyday exposure while gardening, walking the dog or sitting outside for lunch can all contribute over time.

Summer should be enjoyed but protecting your skin requires more than applying sunscreen in the morning and assuming you are covered for the day.

Ultraviolet radiation can cause sunburn, pigmentation and premature skin ageing. More importantly, repeated exposure damages DNA within skin cells and increases the risk of skin cancer. This damage accumulates over a lifetime, which is why the way you protect your skin every day matters just as much as what you do on holiday.

Good sun protection doesn’t mean avoiding the outdoors completely. Being outdoors and sunlight exposure have been shown to have many health benefits. However, it means understanding your risk, checking the conditions and combining sunscreen with clothing, shade and sensible timing.

Why does summer sun protection matter?

Sunlight contains two main types of ultraviolet radiation that affect the skin.

UVA penetrates more deeply and contributes to premature ageing, pigmentation and longer-term skin damage. UVB is the principal cause of sunburn. Both can damage skin cells and contribute to skin cancer.

One of the most common misconceptions we hear is that UV exposure is only a concern when it feels hot. UV radiation can still reach your skin on cloudy days, and skin damage isn’t limited to holidays or heatwaves. In the UK, UVA is present fairly consistently throughout the year. UVA rays can also pass through both cloud and glass. UVB (the main cause of sunburn) is present from April to October. UV levels can be high on cool or cloudy days, so temperature isn’t a reliable measure of risk. It’s also worth checking the UV index: when it reaches three or above, consider protecting your skin.

A tan shouldn’t be viewed as a sign of healthy skin. It’s a response to UV damage of your skin’s DNA and doesn’t provide reliable protection against further exposure.

How should you choose and apply sunscreen?

I recommend choosing a broad-spectrum sunscreen with:

• An SPF of at least 30 to protect against UVB
• At least four-star UVA protection, or the UVA symbol inside a circle or if from the USA it should be called “broad spectrum”
• A formulation you’re comfortable applying generously and regularly

When applied correctly and at the recommended amount, SPF 30 blocks approximately 97% of UVB, SPF 50 approximately 98% and SPF 100 approximately 99%. However, no sunscreen blocks all ultraviolet radiation.

The level of protection achieved in practice also depends on how much you apply, whether areas are missed and how frequently it’s reapplied. Also, a high-number SPF doesn’t last any longer than a low-number SPF and still needs to be reapplied every couple of hours.

Most people use considerably less sunscreen than is used during SPF product testing. As a guide, an adult needs approximately six to eight teaspoons to cover the whole body, and at least a teaspoon for the face. Apply it carefully to every exposed area, including the ears, sides and back of the neck, chest, shoulders, feet, backs of the hands and any exposed scalp.

If you expect to be outside long enough to burn, NHS advice is to apply sunscreen 30 minutes before going outdoors and again just before leaving. Reapply it at least every two hours and immediately after swimming, sweating or towel-drying, even when the product is described as water-resistant.

Check the expiry date too. The open-jar symbol on the packaging shows how many months the product should be used for after opening.

If you’re unsure which sunscreen is right for your skin, ask your dermatologist.

Why is sunscreen only one part of sun protection?

A high SPF should never be used to justify staying in strong sun for longer. Sunscreen can be rubbed away, applied unevenly or missed altogether, so it works best as the final layer of protection rather than the entire strategy.

During periods of stronger UV:

• Seek shade, particularly between 11am and 3pm
• Wear closely woven clothing that covers the shoulders and upper body
• Choose a wide-brimmed hat that protects the face, ears and neck
• Wear sunglasses with appropriate UV protection
• Reapply sunscreen during extended outdoor activity
• Remember that water and sand can reflect UV radiation

Plan around the conditions where possible. Gardening earlier in the morning, taking a shaded lunch break or carrying sunscreen in your bag can be more effective than relying on good intentions once you’re already outside.

Does sun-protection advice differ between people?

Everyone can experience UV-related skin damage, but the level and type of risk vary.

People with fair skin, freckles, numerous moles, a tendency to burn or a personal or family history of skin cancer should take particular care. Babies and children also need additional protection.

Darker skin contains more melanin and is less likely to burn, but it isn’t immune to sun damage or skin cancer. UV exposure can also worsen post-inflammatory pigmentation and conditions such as melasma. For pigmentation-prone skin, consistent UVA protection is especially important. Dermatologists have only relatively recently discovered that visible light also contributes to darkening of the skin in those with darker skin type. Therefore, it’s beneficial for those with darker skin to wear a sunscreen that also protects against visible light, which is usually an iron oxide tint or specific visible light filter.

Sensitive or acne-prone skin shouldn’t be left unprotected simply because previous sunscreens have felt uncomfortable. Fragrance-free, non-comedogenic, lightweight or mineral-based formulations may be better tolerated. The most effective sunscreen is ultimately one that provides appropriate protection and that you’ll use properly.

Some medicines and dermatological treatments can make skin more sensitive to sunlight. If you’re taking prescription medication or have recently had a peel, laser procedure or another treatment that affects the skin barrier, check the advice given by your doctor, pharmacist or dermatologist.

What should you do if you become sunburnt?

Move out of the sun as soon as possible and protect the affected skin from further exposure while it heals. Cool the skin with a cool shower, bath or damp towel, but don’t apply ice directly. A simple, unperfumed moisturiser or after-sun product can help soothe the area, and it’s important to drink enough water.

Seek medical advice if the burn is extensive or severely blistered, or if you develop swelling, dizziness, nausea, a high temperature or signs of dehydration. Babies and young children with significant sunburn should be assessed more cautiously.

Sunburn isn’t only a short-term inconvenience. It’s evidence that the skin has sustained UV injury, so it’s worth considering how the exposure happened and adjusting your routine to prevent it recurring.

Which skin changes should be professionally assessed?

Sun protection reduces future risk, but it’s also important to know your skin and notice changes.

Arrange an assessment if you find:

• A new or changing mole
• A mole changing in size, shape or colour
• A mark that looks noticeably different from your other moles
• A new lump or growth
• A scaly, crusted or bleeding area
• A sore that repeatedly breaks down or doesn’t heal
• An unexplained patch that continues to change

Skin cancer doesn’t always look like a dark or irregular mole. Some types can resemble a persistent pink patch, scaly area or non-healing spot. If something is new, changing or simply doesn’t look right to you, it’s sensible to have it examined rather than waiting for it to become painful.

Dr Anne’s top tip

If I could give patients just one piece of advice, it would be this: don’t wait until you’re on holiday to think about sun protection. Small habits every day make far more difference than trying to undo years of UV damage later. Sunscreen isn’t only important for helping to prevent skin cancer. It’s also one of the most effective anti-ageing skincare products available, because many of the changes we associate with ageing skin including fine lines, wrinkles, brown spots and facial thread veins are caused or accelerated by sun damage.

Frequently asked questions about summer skin protection

Is SPF 30 enough, or should I use SPF 50?

SPF 30 is the minimum generally recommended for summer sun protection. SPF 50 may be preferable if you burn easily, have pigmentation, are at increased risk of skin cancer or are likely to apply less than the recommended amount. However, as mentioned above there is only approximately 1-2% difference in the UV protection between SPF 30 and 50. What is more important is how thickly it is applied and both should be reapplied every couple of hours.

Do I need sunscreen when it is cloudy?

Yes – significant UV radiation can pass through cloud, so check the UV index rather than relying on temperature or visible sunshine.

Can I use moisturiser or make-up containing SPF?

These products only provide low protection against UVB, and people usually apply them too thinly and don’t reapply them. More importantly they don’t usually protect against the more damaging UVA rays. For sustained outdoor exposure, a dedicated broad-spectrum sunscreen with UVA protection is recommended.

Do I need to reapply sunscreen if I have not been swimming?

Yes. Sunscreen can be affected by sweating, rubbing and normal activity. When outdoors for an extended period, reapply at least every two hours.

Is water-resistant sunscreen still effective after swimming?

Water resistance doesn’t mean that the product remains fully protective indefinitely. Reapply immediately after swimming, sweating or towel-drying.

How can I stop sunscreen causing spots or irritation?

Look for a fragrance-free, non-comedogenic formulation suited to sensitive or acne-prone skin. Trying a different texture or filter combination can make a considerable difference.

Should people with darker skin wear sunscreen?

Yes. Although darker skin is less likely to burn, UV exposure can still cause cellular damage, pigmentation and skin cancer.

What about Vitamin D?

Sunlight helps our bodies produce vitamin D, so patients sometimes worry that protecting their skin will cause a deficiency. However, this doesn’t mean you need to risk sunburn or prolonged unprotected sun exposure as the skin is very efficient at making vitamin D (particularly in those with fair skin) and doesn’t need long exposure to make vitamin D. Once the skin has produced sufficient vitamin D, prolonged exposure doesn’t continue to increase production proportionately, while UV damage continues to accumulate.

Vitamin D doesn’t just come from sun exposure but also from diet (e.g. oily fish, egg yolks, red meat and fortified foods such as some fortified margarine and cereals), although it can be hard to get enough in the diet, so vitamin D supplements are very valuable. UK guidance recommends everyone consider a 10 microgram supplement (400IU) during autumn and winter (October-March), since sunlight isn’t strong enough to make vitamin D then and some groups (darker skin, those who cover up, housebound, over 65s) are advised to take it year-round. If you’re concerned about your vitamin D levels, speak to your GP or pharmacist for individual advice. If there is uncertainty about your vitamin D levels, a reliable way to check this is with a simple blood test.

Protecting your skin this summer

Good summer skin protection is about combining several effective measures and applying them consistently. A suitable sunscreen, used properly, is important, but shade, clothing, timing and awareness of your own skin are also valuable.

If you’re unsure which sunscreen is appropriate for your skin, my team and I are always happy to help. We can recommend products based on your skin type and concerns, and we also stock a carefully selected range of sunscreens at the clinic. We can provide personalised guidance to help you choose a suitable sunscreen for your skin and lifestyle.

If you’ve noticed a new or changing mole, or you’re simply unsure whether something is normal, I’d always encourage you to have it assessed by your GP or a dermatologist rather than waiting to see if it settles on its own. Early assessment can provide reassurance and, where necessary, ensure prompt treatment.

Current guidance checked against the NHS sunscreen and sun-safety advice, Cancer Research UK sun-safety guidance and the Met Office UV guidance.
About the author

Dr Anne Farrell is a Consultant Dermatologist and founder of Dermatology Consulting. She has extensive experience diagnosing and treating a wide range of skin conditions, from skin cancer and acne to rosacea, eczema and pigmentation disorders. She is passionate about helping patients make informed decisions through clear, evidence-based advice and personalised care.