Catch Rays, Not Cancers: Your Ultimate Guide to Winning at Sun Safety

May is officially Skin Cancer Awareness Month, which means it’s time for a quick reality check. Yes, spending time outside is the absolute best way to shake off stress, move your body and get that glorious fresh air, but you want to do it in a safe manner.

Did you know that skin cancer is the most common cancer in the U.S.? In fact, 1 in 5 Americans will develop it by age 70. The wild part? Most cases are entirely preventable. If you catch melanoma (the most serious type) early when it’s just on the surface, the survival rate is a flawless 100%.

So, how do you live your best outdoor life without turning your skin into leather? Let’s look at how to outsmart the sun like a pro.

Meet the Sun Safety Checklist

According to the sun safety experts at the CDC, you don’t have to hide indoors to stay safe. You just need a solid game plan. Think of these five habits as your ultimate outdoor armor.

1. Become a shade lover.

Trees, beach umbrellas and patio roofs are your best friends. Escaping the direct glare reduces your risk of sun damage dramatically. Just remember: even in the shade, UV rays can bounce off sand, water and concrete, so don’t ditch the rest of your sun safety routine.

2. Level up your wardrobe.

This is most often overlooked — but if you want to know a secret weapon, it’s clothing! Long-sleeved shirts, pants or long skirts offer excellent protection.

While SPF measures how long skin takes to redden from UVB rays, UPF measures the amount of both UVA and UVB radiation that penetrates a fabric and reaches your skin.

Look for clothing with a UPF of 50+. This means the fabric allows less than 1/50th (2%) of the sun’s UV rays to pass through, effectively blocking 98% or more of harmful radiation.
Go for tightly woven fabrics — if you hold it up to the light and can see through it, UV rays can too!
Darker colors actually block more UV rays than light colors and pastels.
A wet t-shirt loses a ton of its protective power, so pack a dry change of clothes for after the pool.

3. Don’t forget your hat!

Baseball caps are fine, but they leave your ears and neck completely defenseless. Upgrade to a wide-brimmed hat (like canvas or bucket hats) that shades your whole face. Avoid straw hats with visible holes — they look breezy, but they let sunlight sneak right through.

4. Wear sunglasses.

Sunglasses aren’t just a fashion statement: they prevent cataracts and protect the super-sensitive skin around your eyes. Look for ones with UV400 or 100% UV protection.

5. Apply (and reapply) sunscreen.

Grab a broad-spectrum sunscreen with an SPF of 30 or higher (the higher, the better for long days out).

The “Two-Hour” Rule: Sunscreen wears off! Reapply at least every two hours, and immediately after swimming, sweating or toweling off.
Check the Date: Expired sunscreen loses its power. If it doesn’t have an expiration date, it lasts a maximum of three years — but much less if it’s been baking in a hot car all summer.
Pediatric Populations: The American Academy of Dermatology advises using strictly mineral sunscreens (zinc oxide or titanium dioxide) for children aged six months and older, as their thinner skin absorbs topicals more readily. Parent note: Keep babies under six months old out of direct midday sun entirely instead of using sunscreen.

Don't Skip Prevention Cloudy Days

One of the biggest sun myths is that you only need protection when it’s hot and sunny. The CDC reminds us that UV rays are completely invisible radiation. They don’t care if it’s cloudy, cool or a crisp spring day — they can still cook your skin.

Even trickier, UV rays love to reflect off everyday surfaces. Water, cement, sand and even snow act like giant mirrors, bouncing the rays right back up at you.

Check your weather app for the UV Index. If it’s a 3 or higher, it’s time to gear up. In the U.S., the sun packs its heaviest punch between 10 a.m. and 4 p.m., so try planning your heavy outdoor activities, sports, or lawn mowing for the early morning or late evening.

You Can Glow Your Own Way

Let’s change the narrative around summer fun. Skip the indoor tanning beds (they are pure UV damage) and embrace your natural skin. Pack your sunscreen, grab your coolest sunglasses and enjoy the outdoors safely!

See something strange or new on your skin? Don’t stress, just schedule a quick visit with your primary care provider or with a dermatologist to get it checked out!

This post was written by Prince William Family Medicine’s Dr. Thuy Phuong Thi Vo. New to FFPC? Find a location near you.