When we spend time outdoors, whether it’s for a workout, hike, swim, or simply enjoying nature, we often forget about sun protection. It’s easy to overlook sunscreen or forget to reapply it while we’re on the go. But why do we tend to neglect protecting our skin from the sun, especially when it can have a significant impact on our long-term health?
Joanna Gregg, MS, RD, a dietitian from MyFitnessPal, points out, “While we know the importance of sun safety, it’s common to forget about it in the moment. Making small changes to your daily routine can have a lasting effect on your skin health over time.”
Skin cancer is the most prevalent form of cancer in the United States, according to the CDC. This type of cancer is on the rise, with rates increasing by about 1.2% annually and accounting for 5.1% of all new cancer cases in the US. These statistics are alarming, but it’s crucial to remember that there are steps you can take today to lower your risk of developing skin cancer or even prevent it altogether.
Practicing sun-protective behaviors, such as using sunscreen, wearing protective clothing, and seeking shade when outdoors, can significantly reduce your exposure to harmful UV radiation. However, research indicates that more than a quarter of adults do not consistently follow these protective measures.
Continue reading to discover simple yet effective tips for safeguarding your skin from the damaging effects of UV exposure.
Strategies for Sun Safety
1. Time Your Outdoor Activities
Whether you’re running, walking, hiking, or swimming, plan your outdoor endeavors during times when the sun’s rays are less intense. UV radiation is at its peak around midday, making exposure more harmful during this period compared to early morning or late evening hours. In the US, UV rays are strongest between 10 a.m. and 4 p.m.
2. Use Sunscreen Wisely
The sun protection factor (SPF) of your sunscreen matters. Sunscreen serves as a protective barrier that absorbs and reflects UV radiation before it can harm your skin. The American Academy of Dermatology recommends using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher and reapplying it at least every two hours. Remember to reapply more frequently if you’re sweating heavily or swimming, as these activities can wash away the sunscreen and reduce its effectiveness. An adult should use about 1 ounce of sunscreen—equivalent to the amount that fits in a shot glass—to cover exposed skin.
3. Opt for Protective Clothing and Seek Shade
Clothing is an underrated form of sun protection. Wearing hats, sunglasses, and long sleeves can help minimize UV exposure. Clothing with an ultraviolet protection factor (UPF) is even more effective. Find shade on sunny days, whether it’s under an umbrella, tree, or any other structure, to shield your skin from the sun’s rays.
4. Conduct Regular Skin Exams
Performing self-skin exams regularly is crucial for monitoring any signs of skin damage or potential skin cancer. If you notice a mole that is asymmetrical, has irregular edges, is large, or is changing in size, shape, or color, consult a healthcare provider promptly.
The Takeaway
Ensuring sun protection while staying active outdoors is simpler than you think. By incorporating small yet consistent habits into your routine, you can enjoy outdoor activities while reducing the risk of long-term skin damage. Prioritizing sun safety today contributes to healthier skin, allowing you to continue enjoying outdoor adventures for years to come.
Originally posted in July 2017; Updated in April 2026