Protecting Your Skin: Tips for Staying Safe in the Sun

Whether enjoying the summer heat, experiencing a heatwave, or heading abroad for a holiday, protecting your skin from the sun is vital. Prolonged sun exposure not only accelerates the ageing process but is also the leading cause of skin cancer. Harmful ultraviolet (UVA and UVB) rays can damage your skin, with long-term consequences.

Here’s your ultimate guide to safeguarding your skin and your loved ones from harmful UV rays and maintaining healthy skin.

Checking the UV index and when to protect your skin

In the UK, the sun is strong enough to damage your skin from mid-March to mid-October, even if it’s cool or cloudy, with UV strongest between 11am and 3pm. You can check today’s UV index on most weather apps — Cancer Research UK notes that when it’s 3 (moderate) or above, the sun is strong enough to cause damage for some skin types, so that’s your cue to take the sun-safety steps below.

This guide focuses on UV protection, sun damage and checking your moles for skin cancer. If your skin also feels dry or dehydrated this summer, our guide to combatting dry skin in summer covers hydration and moisturising in more depth.

How to protect your skin from the sun

Follow these practical steps to reduce sun damage and keep your skin safe:

• Stay out of the sun during peak UV hours, usually between 11 am and 3 pm.
• Use sunscreen with SPF 30+ and a 4-star UVA rating or higher.
• Wear loose, dark-coloured clothing for added protection.
• Put on a wide-brimmed hat to shield your face and neck.
• Use UV-protective sunglasses to protect your eyes.
• Find shade whenever possible.
• Don’t forget winter sun: Even during colder months, UV radiation can harm your skin.

Choosing the right sunscreen

Look for sunscreen with:

• SPF 30+ or higher for UVB protection.

• 4-star UVA rating or above for balanced protection.

• A formula that suits you, whether it's a cream, gel, spray, or lotion.

How to apply sunscreen

1. Adults and children: Apply generously 30 minutes before sun exposure and reapply every 2 hours, especially after swimming or sweating.
2. Babies: Keep babies under 6 months out of direct sunlight. Use SPF 50+ only on small exposed areas, like the face and hands, if necessary.

Stay covered with sun protective clothing

Your clothing choices can help reduce sun damage:

• Darker colours absorb more UV radiation and offer better protection.
• Thicker fabrics like denim block UV rays better than sheer materials.
• Reflective fabrics deflect radiation effectively.
• Loose-fitting garments provide better coverage without stretching fabric.
• UPF labels on clothing indicate added sun protection.

Don’t forget about vitamin D

The sun is an excellent source of vitamin D, essential for bone health and overall wellbeing. While it’s important to protect yourself, brief exposure to the sun can be beneficial, especially for:

• People with naturally darker skin.
• Those who wear clothing covering most of their body.
• People who rarely go outside.
• Pregnant or breastfeeding women with low vitamin D levels.

Enjoy short periods of sun exposure on your face and forearms but supplement your vitamin D intake with fortified foods or over-the-counter supplements as needed.

Who is most at risk of sun damage

Some people need to take extra care in the sun, according to NHS guidance:

• Pale, white or light brown skin
• Freckles, or red or fair hair
• Light-coloured eyes
• Skin that tends to burn rather than tan
• Lots of moles
• A family history of skin cancer

People with brown or black skin have a lower risk of skin cancer thanks to extra natural pigment protection, but can still develop it and should still avoid burning. As the vitamin D section above notes, this group may simply need a little more time in the sun to make enough vitamin D.

Moles on the face: causes, prevention and when to worry

Most moles are harmless clusters of pigment cells, and it’s normal to develop new ones, especially as a child, during your teens, or during pregnancy. Sun and UV exposure is one of the main triggers for new moles and for changes to existing ones, and genetics plays a part too — the exact reasons some people develop more moles than others aren’t fully understood. Some moles can be a sign of melanoma, a type of skin cancer.

You can’t always stop new moles forming, but limiting UV exposure with sunscreen, clothing and shade reduces how many new moles appear and lowers your skin cancer risk. It’s best to avoid unproven "natural mole removal" methods you might see online — if you want a mole assessed or removed, see a GP or dermatologist rather than trying to remove it yourself. The ABCDE checklist further down this page can help you know what changes to look out for.

Protecting prominent moles in the sun

If you have a raised or prominent mole, a few extra steps help shield it during strong sun:

• Apply high-factor sunscreen generously over the mole, just as you would the rest of your skin
• Wear UV-protective clothing that covers the area where you can
• Use a plaster or UV patch over the mole when it’s directly exposed to strong sun

Covering a mole doesn’t replace watching it for change — keep checking it against the ABCDE guide below and speak to a GP about anything new.

What to check your skin for damage?

Regularly check your skin for changes, such as new moles or changes to existing ones. Use the ABCDE rule to identify potential concerns:

• Asymmetry: Uneven shape or appearance.
• Border: Irregular or blurred edges.
• Colour: Uneven or changing shades.
• Diameter: Larger than 6mm or growing in size.
• Elevation: Raised areas or changes in height.

If you notice anything unusual, it’s important to seek medical advice.

When to speak to a GP

Book a GP appointment if you observe:

• A mole that changes in shape, size, or colour.

• A mole that bleeds, itches, or becomes painful.

• A lump, bump, or new spot on your skin.

What to do if you get sunburnt

If you do get sunburnt, NHS advice recommends cooling the skin with a cool shower or damp cloth, applying aftersun or aloe vera, drinking plenty of water, and taking paracetamol or ibuprofen for any pain.

Seek help from a GP or NHS 111 if you notice:

• Blistering or swelling of the skin
• Feeling unwell, tired, dizzy or sick
• A high temperature, or feeling hot, cold or shivery

Doctor Care Anywhere offers flexible GP appointments via video or phone, 24/7. With the option to upload photos of your skin concern, our clinicians can provide expert advice, recommend treatment, or refer you to a specialist.

Takeaway

Enjoying the sun safely is essential for maintaining healthy skin. By taking simple precautions like wearing sunscreen, seeking shade, and regularly checking your skin, you can reduce your risk of skin cancer and other sun-related issues.

If you’re worried about a mole or have questions about sun safety, book an appointment with Doctor Care Anywhere today. Our GPs and Advanced Clinical Practitioners are available to help you stay informed and healthy year-round.