# Protect your skin from UV

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/protect-from-uv/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 55 of 100 in the list: https://healthy100.jock.pl/#protect-from-uv

Shade, clothing and sunscreen reduce UV damage to skin and eyes.

**The number:** Use sun protection when the UV index is 3 or higher ([WHO, 2022](https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation))

## The evidence

- Evidence grade: A. Grade A: meta-analyses of randomised trials, or a major guideline consensus.
- Basis: WHO UV prevention guidance and NHS sunscreen recommendations
- Outcome: UV index threshold for using sun protection
- Comparison: Protect skin when the UV index reaches 3 or higher
- Impact: 58/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## 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

1. Check the local UV index before spending time outside.
2. Use shade, covering clothing, a wide brimmed hat and sunglasses with UV protection.
3. Apply sunscreen with SPF 30 or higher and good UVA protection to uncovered skin.
4. Reapply at least every 2 hours and after swimming or heavy sweating, following the label.
5. Keep children protected and avoid tanning beds.

## Talk to a clinician first

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.

## Putting it into practice

### Start now

- 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.

### What it looks like

- 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.

### Common mistakes

- A cool or cloudy day can still have strong UV, so use the UV index rather than temperature.
- Sunscreen is not a pass to stay out longer, so combine it with shade and clothing.

### A structured start

**Prepare for time outside**

1. Check the forecast UV index and choose shaded places or lower UV times.
2. Prepare covering clothes, a hat, sunglasses and suitable sunscreen.
3. Apply sunscreen to uncovered skin as labelled, reapply regularly and keep using shade.

### Trusted how-to guides

- [Sunscreen and sun safety](https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/), NHS

## Sources

- [Ultraviolet radiation](https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation), WHO, 2022 (Tier 1 guideline)
- [Sunscreen and sun safety](https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/), NHS, 2026 (Tier 1 guideline)

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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.

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