Some sunlight is important because our skin uses it to produce vitamin D, which helps to build and maintain strong bones. Too much sun is harmful and can damage your skin.
The sun gives out ultraviolet (UV) radiation that is made up of three types of rays: UVA, UVB and UVC. UVC rays from the sun can’t get through the ozone layer but UVA and UVB rays can, and these rays have been linked to skin damage.
Short-term skin damage
Sun tan
A tan is actually a sign that your skin has been damaged and is trying to protect itself. UV radiation stimulates your skin to produce more pigment (colour), which protects against damage. Your tan will fade, but the damage to your skin remains.
Sunburn
Short-term overexposure to the sun can cause your skin to burn, usually making it red, hot and painful. You can soothe your burnt skin with calamine lotion or aftersun lotions. If your sunburn is severe, you may need medical treatment.
Heat exhaustion and heat stroke
This is when your body becomes overheated after overexposure to the sun or by getting sunburn. You may have symptoms including vomiting, headaches and fever. If you think you have heat stroke, get to a cool place as soon as possible and drink plenty of water. If your temperature is higher than 39ºC (you can measure your temperature using an oral thermometer), your skin has become dry and flushed or you feel very unwell, you should see a doctor immediately.
Long-term skin damage
Ageing and infection
Ageing of your skin is a result of the UVA rays penetrating it, causing wrinkles and sagging. UV rays can also cause damage to the eyes. It has been suggested that too much sun exposure may damage your immune system, increasing your risk of infection.
Skin cancer
Although the exact cause of skin cancer isn’t known, some things make it more likely. Your risk of skin cancer increases if you’re exposed to UV rays because of spending a lot of time in the sun.
Preventing sun damage
To protect your skin, you should stay out of the sun between 11am and 3pm, when the sun’s UV rays are strongest. Look for shady areas such as under trees, and use umbrellas or canopies.
Watch the UV index
The UV index describes the strength of the sun’s UV radiation. It’s usually shown as a number in a triangle on a weather map. The numbers range from one to 11+ and the higher the number, the stronger the UV radiation. If the UV index is higher than three you will need protection when you go outside.
In many countries, the UV index is reported alongside the weather forecast in newspapers, on TV and on the radio.
You can protect your skin by wearing long-sleeved tops and trousers. Choose materials that have a close weave as these block out the most UV rays. Wet clothing stretches and lets more UV radiation through to your skin.
Wearing a wide-brimmed hat can halve the amount of UV radiation reaching your face.
Sunglasses help to protect your eyes and eyelids. Wraparound sunglasses will also protect the skin around your eyes. You should choose a pair of sunglasses that has the following labels:
* 100 percent UV protection
* UV 400 – this means it protects from both UVA and UVB rays
If you’re buying a pair of sunglasses in Europe, check that they also carry the European Standard CE mark and the British Standard (BE EN 1836:1997).
Wear sunscreen
Always use “broad spectrum” sunscreen. This means that it protects your skin against UVA and UVB rays. Make sure it has a sun protection factor (SPF) of 15 or higher. The SPF tells you how good the sunscreen is at filtering out the UVB rays. There isn’t a measure of protection against UVA rays. Sunscreen can’t give you complete protection since some UV rays will always get through, but you will get more than 90 percent protection from UVB rays with SPF 15.
Re-apply sunscreen every two hours or more often if you go swimming, or sweat a lot. Water reflects the sun’s rays so you need to apply sunscreen before swimming.
Cloud doesn’t stop the sun’s UV rays getting through so you should protect yourself even if it’s cloudy. Haze (from thin clouds or mist) can even increase your UV radiation exposure because the rays are scattered.
Check moles
You should check your moles regularly for changes that may indicate skin cancer. Most changes are harmless, but you should see your GP if you notice:
* growth of an existing mole – especially over 7mm (a quarter of an inch) in diameter
* a mole with an uneven or ragged edge
* a mole of varying shades of colour
* a mole with an inflamed or red edge
* a mole that bleeds, oozes or crusts
* a mole that feels different, painful or itches
Don’t use sunbeds
Sunbeds mimic the effect of the sun and give out artificial UVA and UVB radiation. Exposure to artificial UV radiation can also damage your skin. Sunbeds have been linked to an increased risk of skin cancer as well as eye conditions.
An artificial tan from a sunbed doesn’t protect your skin against sunburn on holiday; it’s similar to using a sunscreen with SPF 2 to 3.
There are no regulations relating to the use of sunbeds, but the World Health Organization (WHO) recommends that you shouldn’t use sunbeds if you:
* are under 18
* have sunburn, burn easily or had frequent sunburn as a child
* have a lot of moles
* tend to freckle
* have pre-cancerous or cancerous skin lesions
* are wearing cosmetic products (these may make you more sensitive to UV radiation)
* are taking medication (you should seek medical advice to check whether your medication will make you particularly sensitive to UV radiation)
Winter sun
You can’t feel UV rays. The warmth you feel on your skin is actually caused by the sun’s infrared radiation. So just because you can’t feel the hot rays of the sun, it doesn’t mean you won’t get sunburnt.
The amount of UV radiation is generally lower during the winter but snow reflects most of the sun’s rays, so you can still get sunburnt. If you’re high up in the mountains, there is less atmosphere to block out the UV rays, so make sure you use sunscreen.
Protecting children from the sun
Young skin is sensitive and very easily damaged by the sun. Getting sunburnt as a child is known to increase the risk of developing skin cancer as an adult.
Keep your baby in complete shade. Pop-up shelters are a good way to protect children from the sun on the beach or in the garden. Canopies and parasols for prams and buggies protect children when you’re out and about.
Dress your child in loose-fitting clothes that cover up their arms and legs. A hat with a brim at the front and a cloth flap that covers the neck provides good sun protection. Sunglasses will help to protect your child’s eyes.
Use water-resistant sunscreen with SPF 20 or higher on all exposed areas of your child’s skin and apply generously every couple of hours. If you take your child swimming, re-apply the sunscreen after towel drying.
Fake tans
Fake tanning lotions are a popular alternative to sunbathing and sun beds. The tanning lotion reacts with your skin and produces a brown pigment. Fake tan needs to be re-applied regularly if you want to maintain the tan, because your outer skin cells are shed naturally as your skin grows.
Some fake tanning lotions contain sun protection but the SPF is usually very low, so you should also wear sunscreen with an SPF of 15 or higher when you’re out in the sun.
Although fake tanning lotions aren’t known to be dangerous, they can sometimes trigger an allergic reaction. Always test the lotion on a small area of your skin first to see if you have a reaction.