As the summer months arrive and the weather warms up, spending time in the garden, enjoying an alfresco lunch, or relaxing by the sea becomes increasingly appealing. However, if there’s one thing that’s going to stand in the way of those plans, it’s the strength of the sun’s rays.
The UV index (UVI) is a useful way to understand this risk and help you plan and stay protected when the sun is at its strongest.
The UV index reports on the strength of the sun at any given time
UV radiation from the sun can cause lasting damage to your skin and eyes, so it’s important to protect yourself.
The UV index measures the level of solar ultraviolet radiation reaching the Earth’s surface. The index is presented on a scale from 1 to 11+, with higher values indicating a greater risk of skin damage and faster burning times.
It’s important to check the UV index, as excess sun exposure carries many significant health risks. These include skin cancer, with melanoma being the most serious form, as well as an increased risk of eye conditions such as cataracts. Additionally, prolonged sun exposure can cause heat exhaustion and heatstroke.
Crucially, temperature is not a factor. A low temperature does not necessarily mean a low UV index for the day, so it’s still possible to sustain sun damage even in the UK on a relatively cool day.
Don’t let the sun get in the way of your summer plans. Follow our sun protection tips to make the most of the warmer days while keeping your health protected.
1. Check the UV index regularly
It’s never been easier to check the UV index. During the summer months, television weather forecasts will often include a daily UV index reading. If you miss this, it can easily be checked by opening the default weather app on your phone or tablet, then scrolling to the “UV index” reading.
You can also find up-to-date information on websites such as the Met Office, which provides reliable daily forecasts.
Make a habit of checking the UV index each morning before heading out for a day in the sun, whether in the UK or abroad. It indicates when UV levels are at their highest and when protection is strongly advised, or when it may be sensible to limit time spent outdoors.
2. Understand sun protection
It’s easy to head into a shop and pick any sunscreen, assuming they all offer the same protection, or simply choose a factor that feels about right. However, far more goes into selecting the right sunscreen for your skin and needs.
Understanding the difference between UVA and UVB protection and choosing an appropriate SPF is essential to ensure you’re properly protected.
UVA rays penetrate deeper into the skin and are mainly responsible for signs of premature ageing, such as wrinkles and long-term skin damage. UVB rays affect the outer skin layers and are the primary cause of sunburn, playing a key role in the development of skin cancer.
Sun protection factor (SPF) measures how well sunscreen protects against UVB rays that cause sunburn. For example, SPF 15 would extend the time it takes to burn by around 15 times. It should be reapplied every two hours and after swimming, and a higher SPF is recommended for longer sun exposure.
As a rule of thumb, it’s recommended to use a sunscreen with at least SPF 15, along with a UVA rating of 4 or 5 stars.
3. Limit time outside at the hottest times of day
The sun is hottest between 11 am and 3 pm, so when warm weather is expected, plan your activities to avoid being outside during these times.
If you know you’ll be outside all day, try to avoid direct sun during these hours by moving into the shade, planning an indoor lunch, visiting somewhere like a museum or shopping centre, or taking time to rest inside to reduce your overall sun exposure.
And if you plan to go back in the sun, make sure you’ve topped up your sun protection.
4. Choose sunglasses with UV protection
Sunglasses are more than just a stylish accessory or a way to reduce glare when the sun is bright. UV rays can also damage your eyes, so it’s important to choose sunglasses that offer proper UV protection.
Lenses are graded from category 0 to 4, with 0 being very light and 4 being extremely dark. Category 3 is the most commonly used for everyday bright conditions, while category 4 is designed for very intense sunlight, such as when skiing or snowboarding. Category 0 is for fashion and indoor use, so it’s not recommended to wear these outside.
You can check whether sunglasses provide UV protection by looking for the CE or UV400 mark on the frame.
5. Stay hydrated
It’s not just the UV rays you need to be mindful of. Spending long periods in the sun can lead to dehydration, so ensure you drink fluids regularly throughout the day.
Water, diluted squash, or lower-fat milks are the best choices. Try to limit alcohol, fruit juices, smoothies, and soft drinks, as their high sugar content can contribute to dehydration.
If you’re going out for the day, take a refillable water bottle with you and top it up whenever you get the chance.
Summer is for making the most of the outdoors, and by protecting yourself and your family from harmful UV rays, you can enjoy it without risking your health.