If you spend a lot of time in the sun, your skin will darken as a result of melanin pigmentation. Some people like to sunbathe to darken their skin, but there are also those who don't want their skin to burn when outside. While exposure to the sun and ultraviolet (UV) light can cause skin to darken or burn, there is also a risk of other hazards, including skin cancer, premature aging, and eye damage. You should take precautions to protect your skin from overexposure to UV rays and prevent sunburn, especially when doing long outdoor activities.
Step
Method 1 of 3: Prepare for Outdoor Activities
Step 1. Avoid peak hours
Try not to schedule activities between 10:00 and 16:00 when the UV rays are intense. In addition to the clock, keep in mind that UV rays are more intense under the following conditions:
- A place that is higher than sea level
- During late spring and summer
- Close to the equator
- When reflected on surfaces such as snow, ice, water, sand and concrete
Step 2. Wear protective clothing
Along with other preventive measures, protective clothing is one of the most effective ways to protect yourself from UV rays when you are outdoors. The ideal clothing for shelter from the sun is:
- Light or dark colored fabrics, which have a much higher Ultraviolet Protection Factor (UPF) than light colored clothing.
- Lightweight fabric with dense weave. If you can see light penetrating, that means UV rays can also penetrate the skin.
- Long sleeves and trousers will reduce sun exposure and provide the most protection. If you wear shorts, try choosing pants that cover most of your thighs. For clothes, collared shirts can also protect the neck from getting burned.
- Many brands specifically designed for sun protection provide a UPF value on the label. Look for a UPF value of 30 and above for substantial protection.
Step 3. Put on a hat and sunglasses
The skin on your face and eyes is very sensitive to the sun, so you have to protect it when you are outside. While there are many hats and sunglasses that help block this risk, here are the most effective options for reducing the risk of sun exposure:
- A wide-brimmed hat (at least 7 cm), which will block the sun from the face, neck (front and back), and ears, as well as bald or parted hair. Just like protective clothing, the most effective hats are also made of densely woven fabrics that are opaque.
- Sunglasses that provide 100% UV protection, especially models that provide UVB and UVA protection. Do not assume that dark lenses provide more protection than light lenses. It is not the darkness of the lenses that determines the ability of the glasses to protect, and many light-colored lenses provide both UVB and UVA protection (if stated on the label).
- Wraparound glasses are a better choice because they provide UV protection for the entire eye area, including the delicate skin around the eyes and eyelids. Because they are able to block 99–100% of UV rays, wraparound glasses are very effective in preventing serious conditions such as cataracts and eye melanoma.
Step 4. Use sunscreen
Sunscreen should be used every day to avoid the risk of sun exposure, but if the goal is to avoid sunburn during prolonged outdoor activities, sunscreen is mandatory even on cloudy days. When wearing sunscreen, consider the following for optimal protection:
- Choose a sunscreen that is labeled “broad spectrum” or “UVA/UVB protection” to protect the skin from UVB rays that darken and burn the skin, as well as UVA rays that penetrate deeper into the skin and cause skin aging due to sunlight, called photoaging.
- Choose a sunscreen with a Sun Protection Factor (SPF) of 15 or more. If you have light skin, consider choosing a higher SPF, at least 30 to 50.
- Apply 30 grams (the size of a golf ball) 30 minutes of sunscreen before get out, and reapply every 2 hours or after swimming, sweating, or wiping the body with a towel. Even if sunscreen is said to be “water-resistant”, make sure you reapply frequently as it is not necessarily water-resistant.
- Apply sunscreen carefully all over the body, especially on the areas that are most often overlooked, such as the ears, back of the neck, lips, hairline, and the backs of the legs.
Step 5. Find a shady spot whenever possible
Shade doesn't block all UV rays, but when combined with the steps above, it can provide protection from heat and reflected UV rays. When you are outdoors, seek out an area with natural shade, or create your own shade with an umbrella or tarp to avoid UV exposure as much as possible when the sun is at its highest.
Method 2 of 3: Protecting Skin in Warm Weather Activities
Step 1. Wear clothing that protects the skin even when it's hot
While you're encouraged to wear minimal clothing because of the heat, too much exposed skin increases the risk of scorching and possibly burning. Remember that lightweight fabrics with dense weave will provide protection and cover your skin when you run, bike, play golf and other outdoor activities.
Step 2. Consider your environment
For added protection against harmful UV rays, you may need to take other precautions depending on the type of activity you are doing.
- Golf: Because you spend hours on the course and there are UV reflections from the pool and sand, you receive a higher UV exposure. Make sure you always wear a wide-brimmed hat (not a visor or pet hat) and sunglasses, as well as long pants or shorts, and a T-shirt that at least covers the shoulders and upper arms.
- Tennis, running, and hiking: Activists in these activities will sweat a lot that penetrates the sunscreen used. Therefore, applying sunscreen multiple times is not enough, what is needed is clothing and a hat with a UPF of 30 and above to provide protection from prolonged sun exposure.
- Cycling: Due to the posture of riding a bicycle, the back of the neck, arms, and upper thighs receive more sun exposure than the rest of the body. To avoid sunburn or sunburn during long distance cycling, wear knee-length cycling pants, a long-sleeved T-shirt, and a wide-brimmed hat and/or protect your neck with a collar or bandana.
- Sailing and cycling: These activities receive the highest UV exposure due to the highly reflected UV rays in the water. In addition to protective clothing and applying plenty of sunscreen, sailors and swimmers are encouraged to choose a brand of sunscreen that contains zinc oxide or titanium dioxide because they block and reflect UV rays better than sunscreens that absorb UV rays.
Step 3. Apply sunscreen more often than you think
It's easy to forget about sunscreen when you're busy riding your bike or lifting your sails, but sunscreen should be applied multiple times to avoid sunburn from prolonged outdoor activities. Although the rule for applying sunscreen for normal activity is every two hours, make sure you apply more UVA/UVB sunscreen to all exposed areas of skin after swimming, sweating, or wiping your body with a towel.
Method 3 of 3: Protecting Skin in Cold Weather Activities
Step 1. Realize that there are risks in cold weather
Many people assume that sunburn or sunburn is just a threat in hot weather, but that's not true. In fact, snow and ice reflect more UV light than water, sand and concrete, so the risk of sun exposure is even higher in winter activities. Do not ignoring sunscreen just because you're not at the beach.
Step 2. Take extra precautions at higher than sea level
Exposure to UV rays increases at high altitudes. Places at an altitude of 2,700–3,000 meters above sea level have 35–45% more intense radiation exposure than places at sea level. Between increased UV exposure and reflected sunlight on snow and ice, skin receives twice as much UV exposure in outdoor activities during winter.
Step 3. Know the added effect of wind on sunscreen
While sweat is the main reason why sunscreen wears off in the summer, in winter you have to fight sweat, snow and wind. To protect your skin when you are outdoors in winter:
- Choose a sunscreen that not only provides UVA/UVB protection, but also contains plenty of moisturizer to prevent wind-dry skin. Try looking for a sunscreen that contains lanolin or glycerin.
- Don't forget the lips. Lip skin is very soft and prone to sunburn and wind. So, make sure you also use a lip balm with an SPF of 15 or higher.
- When choosing winter clothing and gear, make sure you look for clothes that cover as much of your skin as possible. Wear a hat, gloves, visor or scarf for the face and neck, and sunglasses or goggles that provide UV protection. The wisest choice is a ski mask with UV protection that will protect the face.
Tips
- Create a routine to protect the skin in everyday life, such as applying sunscreen and protecting the skin every day, not only when doing long activities outdoors. Avoiding sunburn, especially in young children, can reduce the chances of skin cancer for years to come. So, make it a habit to protect the skin from an early age.
- Make sure you check your body from head to toe every month, checking for changes in the color, texture, size, and symmetry of any spots or moles, and noting any unusual lines. You should also consider seeing your doctor once a year for a professional skin cancer screening.
