Protect your skin from UV
Shade, clothing and sunscreen reduce UV damage to skin and eyes.
The number, drawn
Why it matters
UV radiation damages skin cells and is the main cause of skin cancer. WHO recommends sun protection when the UV index reaches 3, rather than using temperature as a guide. Sunburn in childhood and adolescence also contributes to cancer risk later in life.
How to do it
- Check the local UV index before spending time outside.
- Use shade, covering clothing, a wide brimmed hat and sunglasses with UV protection.
- Apply sunscreen with SPF 30 or higher and good UVA protection to uncovered skin.
- Reapply at least every 2 hours and after swimming or heavy sweating, following the label.
- Keep children protected and avoid tanning beds.
Ask a clinician about extra protection if a medicine increases sun sensitivity or you have had skin cancer. Sunscreen does not make unlimited exposure safe.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Check today's UV index in your weather app; if it is 3 or higher, plan shade, a hat and sunscreen.
5 minutes
Put together a sun kit you can grab: a hat, UV-protective sunglasses and SPF 30 or higher sunscreen with at least 4-star UVA protection.
15 minutes
Plan your next outing around shade and local peak UV hours; check sunscreen expiry and pack enough to reapply at least every 2 hours and after swimming.
A plan
Prepare for time outside
- Check the forecast UV index and choose shaded places or lower UV times.
- Prepare covering clothes, a hat, sunglasses and suitable sunscreen.
- Apply sunscreen to uncovered skin as labelled, reapply regularly and keep using shade.
In real life
- For a picnic, choose shade and wear a hat and covering clothes, with sunscreen on uncovered skin.
- After swimming or towel drying, reapply sunscreen rather than relying on a water-resistant label.
Watch out for
- Common mistakeA cool or cloudy day can still have strong UV, so use the UV index rather than temperature.
- Common mistakeSunscreen is not a pass to stay out longer, so combine it with shade and clothing.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- WHO UV prevention guidance and NHS sunscreen recommendations
- The number
- Use sun protection when the UV index is 3 or higher (WHO, 2022)
- Outcome
- UV index threshold for using sun protection
- Comparison
- Protect skin when the UV index reaches 3 or higher
- Tier 1 guidelineUltraviolet radiationWHO, 2022
- Tier 1 guidelineSunscreen and sun safetyNHS, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.