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Healthy Lifestyle

Smart sun safety: beyond sunscreen tips & FAQs

A woman wearing a sundress and wide-rimmed straw hat outside on a summer day.

06/26/2025

Find out how to protect your skin — with or without sunscreen — understand ultraviolet (UV) safety, and learn about vitamin D, UV stickers and follow‑up tips after skin cancer.

By Eric Dong, MD, Surgical Oncology, Nuvance Health, part of Northwell Health

Summer sun is enjoyable — but it also brings questions: Can I skip sunscreen? Do UV stickers work? What UV index is safe? And if I've had skin cancer once, is any sun exposure OK now?

Let’s explore these questions and give you practical tips for healthy, sun-safe fun.

How can I protect my skin without using sunscreen?

UV-protective clothing, wide-brimmed hats, sunglasses and shade are excellent alternatives to sunscreen.

UPF (ultraviolet protection factor) clothing blocks UV rays and keeps you covered without reapplying products. When choosing UPF clothing, it’s important to look for a rating of at least 30. Clothing with a UPF rating of 30 to 49 offers very good protection, while a UPF rating of 50+ provides excellent protection, blocking 98% or more of UV rays. This ensures your skin is well-protected from harmful UV radiation.

Shade strategies, like choosing patio umbrellas or planning outdoor activities early or late, reduce sun exposure.

The American Cancer Society confirms managing clothing and shade is an effective way to protect your skin from harmful UV rays. While doctors recommend wearing sunscreen, sun-protective clothing and shade strategies are good alternatives if you have allergies or other reasons for not using it.

Do UV detection stickers work?

New UV-activated stickers can remind you when sunscreen protection fades. In one study, participants equipped with UV stickers reapplied sunscreen more consistently, 80% vs. 68%, although sunburn rates did not dramatically change.

Just remember, stickers are a helpful visual queue, but they are not replacements for applying broad-spectrum SPF properly.

How to apply broad-spectrum SPF effectively

Applying broad-spectrum SPF correctly is crucial to ensure maximum protection from harmful UV rays. Here are some tips to help you apply it effectively:

Choose the right sun protection factor (SPF): Select a broad-spectrum sunscreen with an SPF of at least 30. Broad-spectrum sunscreens protect against both UVA and UVB rays.

Apply sunscreen generously: Use enough sunscreen to cover all exposed skin. For most adults, this means about one ounce (enough to fill a shot glass) for your entire body.

Apply sunscreen evenly: Make sure to apply sunscreen evenly to all exposed areas, including often-missed spots like the ears, back of the neck and tops of the feet.

Reapply sunscreen regularly: Reapply sunscreen every two hours, or more often if you are swimming or sweating. Water-resistant sunscreens still need to be reapplied after 40 to 80 minutes of water exposure.

Apply sunscreen before sun exposure: Apply sunscreen at least 15 minutes before going outside to give it time to absorb into the skin.

Don’t forget your lips: Use a lip balm with SPF to protect your lips from UV rays.

Check the expiration date: Sunscreen loses its effectiveness over time, so make sure to check the expiration date and replace it as needed.

By following these steps, you can get the most out of your broad-spectrum SPF and keep your skin protected from the sun’s harmful rays.

What UV index is safe for tanning?

The best way to lower your risk of skin cancer and maintain youthful skin is to avoid the sun. But, of course, many people enjoy soaking up the sun and having sun-kissed skin. Before tanning in the sun, pay attention to the UV index.

The UV index measures daily sun exposure risk from 0 to 11+. Here are the ranges:

1–2 (Low): Sunscreen optional; normal outdoor activities are fine.

3–5 (Moderate): Use SPF 15+ and sun-safe clothing — especially between 10 am and 4 pm.

6+ (High–Extreme): Strong protection needed: SPF 30+, wide-brimmed hats, long sleeves, sunglasses, and shade.

Tips:

Check the Environmental Protection Agency (EPA) UV Index before going outside. Enter your ZIP code or city/state here to see daily and upcoming UV forecasts.

If your shadow is shorter than you, UV risk is high — seek shade or cover up.

Is there any safe UV index to get adequate vitamin D?

Yes. Increased vitamin D comes from minimal, brief exposure. Research shows just 10 to 15 minutes of midday sun on arms and legs two to three times per week produces enough vitamin D without significantly increasing skin cancer risk.

Wearing sunscreen may slightly reduce vitamin D production but using it doesn’t lead to deficiency.

Tip: Get your vitamin D without wearing sunscreen during short, sunlit walks early on summer days.

If you’ve had skin cancer, does sun exposure elevate your risk again?

Yes. Once you’ve had basal or squamous cell skin cancer, your future risk increases. The American Cancer Society advises ongoing protection and regular follow-up, as these cancer types tend to recur or appear on other sun-exposed areas.

Tips:

Use broad-spectrum SPF 30+, sun-safe clothing and stay out of peak UV hours.

See your doctor for annual skin cancer checks, or more frequently if they recommend it for you.

Need a doctor? Find a Nuvance Health Medical Practice Provider near me.

What else can you do to lower your risk of skin cancer?

Apply sunscreen properly and often: Use enough for full coverage, apply 20 minutes before sun and reapply every two hours. Also reapply after swimming and towel-drying.

Avoid peak UV times from 10 am to 4 pm: UV radiation is strongest then.

Combine skin protection strategies: Shade, clothing, broad-spectrum SPF and awareness of UV index to give you the strongest protection.

The bottom line: Protecting your skin isn’t just about sunscreen — it’s about smart sun safety. Whether you’re using UPF clothing, UV stickers or brief sun exposure for vitamin D, layering multiple strategies — shade, clothing, sunscreen and awareness — gives you both safety and peace of mind. If you’ve had skin cancer, diligence to protect yourself from UV rays is essential to reduce your risk.

Stay protected, enjoy the sunshine wisely and let healthy habits shield your skin now and in the future!