Tips for Safe Sun Exposure
What is sunbathing?
Not all sunbathing is the same. With so many articles and reports about the need to protect yourself from sunlight—and the notion that when the sun shines we must stay indoors—you can get the impression that the sun is only harmful. The risks of excessive sun exposure are, of course, well documented, and spending too much time in the sun without SPF is one factor in the development of melanoma. However, a 10-minute walk on a sunny day does not amount to sunbathing or excessive exposure.
By sunbathing we mean the act of sitting or lying in the sun. Sunbathing offers many benefits for our body. First, sunlight increases our serotonin levels, which improves mood and promotes feelings of happiness. Exposure to the sun helps the body produce vitamin D, which positively affects the skin, hair, nails, teeth, and bones. Vitamin D helps the body fight various illnesses and strengthens our immune system.
Excessive exposure to the sun, however, carries various risks. Too much sunbathing can lead to so-called sun rash, sunburn, or the development of melanoma. It is important to know the pitfalls of sunbathing so we can avoid them and tan properly and safely.
Tips for proper tanning:
- Choosing the right sunscreen
When choosing the right sunscreen, make sure the SPF protects against both UVA and UVB radiation. Not every SPF protects against both. Dermatologists recommend SPF 30, which filters 97% of UVB, and SPF 50, which filters 98% of UVB radiation.
- Applying sunscreen
Sunscreen should be applied 15 minutes before you plan to start sunbathing. After every swim, a new layer of sunscreen should be applied. For prolonged sun exposure, reapply every two hours.
- Know your tanning limit
Your skin reaches its tanning limit when it can no longer physically produce additional melanin (the tanning pigment). From that moment, you stop tanning and expose your skin to the risk of UV damage. This limit is usually reached after 2–3 hours in the sun—and much sooner for lighter skin.
- Take breaks and cover your head
Breaks in the sun reduce the intensity of UV radiation and lower the risk of sunburn. Your tan will be healthier and longer-lasting. Under direct sunlight, a head covering is important.
- Stay hydrated
In summer—and especially with increased sun exposure—it’s important to stay hydrated and maintain proper fluid intake. Eating fruit with naturally high water content also helps.
- Use after-sun care
After sunbathing, the skin is dehydrated and irritated. To calm it, it needs to be moisturized. This also helps your tan last longer.
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