How to Protect Yourself From the Sun: July is UV Safety Month

July observes UV Safety Month and the health risks linked to ultraviolet (UV) radiation. Although UV levels peak during summertime, skin cancer, eye disorders, and other UV-related conditions continue to rise in incidence, since sun exposure occurs daily and throughout seasons.

 

What You May Not Know About the Sun: What Is Ultraviolet Radiation?

Ultraviolet radiation falls within the electromagnetic spectrum, with wavelengths shorter than visible light yet longer than X-rays. There are three types of UV rays:

  • UVA: Long-wave radiation (320–400 nm) penetrates the skin’s deeper layers, including the dermis, and instigates the release of enzymes called matrix metalloproteinases (MMPs). Excessive UVA exposure alters collagen and elastin fibers. The resulting damage manifests as photoaging and sunlight-induced immunosuppression.
  • UVB: Medium-wave radiation (280–320 nm) affects the outer epidermal layers. It causes erythema, inflammation, and direct DNA mutations. UVB exposure has a documented association with non-melanoma and melanoma skin cancers.
  • UVC: Short-wave radiation (100–280 nm) is blocked by the Earth’s ozone layer. It does not reach the surface under normal atmospheric conditions.

The sun emits all three of the above types of UV radiation, although only UVA and UVB reach the ground. As for the artificial sources of ultraviolet radiation, they include:

  • Tanning beds
  • Mercury vapor lighting
  • Welding arcs
  • Phototherapy equipment

Workplace exposure from industrial UV devices also requires regulation and personal protective equipment.

 

The Earth’s Sunscreen: Role of the Ozone Layer

The stratospheric ozone layer filters out nearly all UVC radiation. However, its thinning in specific regions, especially near the poles and over Australia, has raised concerns about increased surface UVB levels. Even in areas where ozone depletion is minimal, local UV intensity varies based on altitude, latitude, time of year, and weather patterns.

 

What Is the UV Index?

The UV Index (UVI) is a numerical scale developed by the World Health Organization (WHO) and other global agencies to quantify the daily intensity of ultraviolet radiation. It informs the public of the day’s UV exposure risk and serves as a guide for necessary protective measures.

 

What the UV Index Measures

The UVI calculates expected UV radiation at the Earth’s surface around solar noon. It accounts for cloud cover, altitude, surface reflection, and ozone concentration.

 

UV Index Scale

Index Value Risk Level Recommended Action
0–2 Low Minimal protection needed
3–5 Moderate Use sunscreen, sunglasses, and protective clothing
6–7 High Seek shade during midday
8–10 Very High Limit time outdoors
11+ Extreme Avoid sun exposure entirely during peak hours

Daily UV reports are available through AccuWeather, the EPA’s SunWise UV Index Mobile App, and Weather.com, among other websites and mobile applications. Yet public awareness remains low despite widespread access to this information. Checking the UV Index before spending time outdoors can reduce UV-related risks.

 

Circumstances That Increase UV Exposure

These conditions affect the intensity and duration of radiation that reaches the skin and eyes:

  • Time of day: UV radiation peaks between 10 a.m. and 4 p.m.
  • Latitude: Equatorial regions receive stronger UV levels year-round.
  • Altitude: Ultraviolet radiation intensifies at higher altitudes. For every 1,000 feet above sea level, exposure increases by approximately 4%.
  • Surface reflection: Sand, snow, water, and concrete surfaces reflect UV rays back toward the skin and eyes, doubling exposure in some cases.

 

Health Risks of Ultraviolet Radiation

UV rays damage living tissue at the cellular level. Short-term exposure causes visible effects such as erythema, while long-term exposure alters DNA, degrades structural proteins, and interferes with immune regulation. These biological disruptions increase the risk of acute injury and chronic disease across multiple organ systems.

UV-related health implications vary by duration, frequency, and intensity of exposure. The most common include:

1. Skin Damage

Acute exposure to ultraviolet radiation causes sunburn, characterized by redness, swelling, and pain due to damaged keratinocytes. Sunburn in a light-skinned individual can happen within 15 minutes of midday sun exposure, while someone with darker skin may tolerate the same exposure for hours. However, regardless of a person’s skin color, repeated exposure accelerates structural degradation of elastin and collagen fibers, resulting in deep wrinkles, coarse skin texture, and hyperpigmented lesions. Even worse, a single sunburn can increase the risk of skin cancer. 

 

2. Skin Cancer

Skin cancer develops when ultraviolet radiation alters the DNA of skin cells and disrupts normal cell cycle regulation. These mutations cause uncontrolled cell division and the formation of malignant tumors.

Skin cancer is the most diagnosed type of malignancy in the United States, with almost 6 million cases treated annually. Prolonged UV exposure, especially without protective measures, is the most established external cause.

Several types of skin cancer exist, each with distinct progression patterns, detection challenges, and treatment requirements. The most common forms include:

  • Basal cell carcinoma (BCC) originates in the basal layer of the epidermis. In most cases, it appears as a pearly bump or a flat lesion resembling a scar. Although BCC rarely metastasizes, untreated cases can result in local tissue destruction.
  • Squamous cell carcinoma (SCC) develops in the squamous cells of the upper epidermis. It may appear as a red, scaly patch or a firm nodule. Compared to BCC, SCC is more likely to spread.
  • Melanoma arises from melanocytes and is the most lethal form of skin cancer. It often develops from existing moles or presents as new pigmented growths. Early-stage melanoma has a high survival rate, but advanced melanoma spreads rapidly to other organs.

 

3. Eye Damage

UV radiation penetrates ocular tissues and contributes to multiple pathologies:

  • Cataracts: Clouding of the eye’s lens that impairs vision.
  • Pterygium: Growth of conjunctival tissue over the cornea, causing irritation and vision changes.
  • Photokeratitis: UV-induced inflammation of the cornea, also known as “snow blindness.”
  • Solar retinopathy: Permanent retinal injury from prolonged or high-intensity exposure to light energy.

 

4. Immune System Suppression

Ultraviolet radiation affects the skin’s immune function by altering how immune cells detect and respond to abnormal changes in tissue. Langerhans cells, which are dendritic antigen-presenting cells located in the epidermis, experience a measurable reduction in number and function after UVB exposure. This decline impairs the skin’s ability to initiate immune responses against viruses, bacteria, and early-stage tumor cells.

UV radiation also alters the balance of cytokines produced by keratinocytes and immune cells. It suppresses interleukin-12 and promotes interleukin-10, shifting the local immune environment toward tolerance rather than defense. This shift reduces the skin’s ability to eliminate atypical or mutated cells, increasing the risk of actinic keratoses and skin cancers, especially in chronically exposed areas.

In immunocompromised adults, such as organ transplant recipients or HIV patients, the effects of UV-induced immune suppression are more severe. These patients experience higher rates of aggressive squamous cell carcinoma and need sterner UV protection measures year-round.

 

Fact: UV Protection Is Necessary for All Skin Tones

Melanin, the complex polymer responsible for skin pigmentation, has some degree of natural protection from ultraviolet light. However, no skin tone is immune to UV-induced injury. Misconceptions about skin color and sun protection lead to delayed diagnoses and preventable health consequences across multiple racial and ethnic groups. Addressing these disparities requires an understanding of how UV exposure affects different skin phototypes and why universal protection practices apply to all individuals.

 

Misconceptions About Melanin and UV Resistance

Increased melanin concentration in darker skin reduces the risk of UVB-induced erythema, but it does not eliminate cumulative molecular damage. Individuals with Fitzpatrick skin types V and VI experience fewer visible signs of sunburn, which causes many to underestimate the risks. Nevertheless, repeated UV exposure in these skin types still causes DNA damage, photoaging, pigment disorders, and cancer.

Public health data confirms that although incidence rates of skin cancer are lower among individuals with darker skin, survival rates are also lower. Delayed detection, misdiagnosis, and limited access to dermatologic care all contribute to poorer outcomes.

 

Sunscreen: The First Line of Defense

Sunscreen protects the skin by limiting the amount of ultraviolet radiation that penetrates the epidermis. Its active ingredients either absorb or reflect ultraviolet rays before they damage skin cells. Consistent and correct application reduces the risk of sunburn, photoaging, actinic keratoses, and skin cancer. Despite these benefits, improper use and misinformation continue to reduce its effectiveness among many individuals.

 

How Sunscreen Works

Sunscreens contain active compounds that block ultraviolet radiation through physical or chemical mechanisms:

  • Physical filters like zinc oxide and titanium dioxide reflect and scatter UV radiation. These compounds sit on the surface of the skin and protect against UVA and UVB.
  • Chemical filters such as avobenzone, octocrylene, and homosalate absorb UV radiation and convert it into heat, which dissipates from the skin.

Some formulations combine both filters to improve coverage across the ultraviolet spectrum.

 

What to Look for in a Sunscreen

Sunscreen products must meet specific criteria based on formulation, spectrum coverage, and skin compatibility.

  • Broad-spectrum protection: Products must shield against UVA and UVB. UVA protection prevents long-term collagen degradation and immunosuppression, while UVB protection prevents sunburn and acute inflammation.
  • SPF value: The recommended minimum is SPF 30. Higher values increase the margin of protection but still require reapplication at the same intervals.
  • Ingredients for sensitive skin: Zinc oxide and titanium dioxide cause fewer allergic reactions and are appropriate for infants, those with dermatitis, and individuals undergoing dermatologic procedures.
  • Ingredient safety: Products containing oxybenzone, octinoxate, or para-aminobenzoic acid (PABA) may trigger allergic responses or hormonal disruption. Mineral-based sunscreens avoid these risks and are less likely to cause adverse effects.

 

How to Use Sunscreen Properly

Even the most advanced formulations fail if users misapply them. Individuals must follow specific guidelines to achieve complete protection.

  • Application amount: Apply one ounce (approximately a shot glass) to cover all exposed skin. Use half a teaspoon for the face and neck.
  • Timing: Apply the product 15 minutes before sun exposure to help chemical filters bind to the skin. Physical filters work immediately.
  • Reapplication: Reapply every two hours or sooner after swimming, sweating, or towel drying.
  • Commonly missed areas: Do not overlook the ears, eyelids, hairline, scalp, back of the neck, hands, and tops of the feet. These areas get sunburned, too. Related: 10 Surprising Skin Cancer Sites

Consistency is key to preventing long-term damage. Irregular use leaves the skin vulnerable to recurrent ultraviolet exposure and its health risks.

 

Sunscreen Myths and Misconceptions

Countless people use sunscreen incorrectly because of misinformation. These beliefs increase the risk of long-term damage, including skin cancer and photoaging, even when sunscreen is part of their routine:

  • “Higher SPF means all-day protection.” SPF ratings do not extend the duration of protection. SPF 30 and SPF 50 both require reapplication every two hours.
  • “Tanned skin does not need sunscreen.” A tan is a sign of DNA injury. Melanin provides some UV protection but does not prevent cellular mutation.
  • “Sunscreen is only necessary during summer or at the beach.” UV radiation is present during all seasons and passes through clouds. Daily use is essential year-round. 
  • “Sunscreen blocks vitamin D production.” Sunscreen reduces, but does not eliminate, vitamin D synthesis. Individuals can maintain adequate vitamin D levels through dietary sources and supplementation under medical supervision.

Disproving these misconceptions improves daily habits and reduces the risk of preventable skin and eye disorders.

 

Protective Clothing and Accessories: The Second Line of Defense

While clothing alone cannot replace sunscreen, it forms a physical barrier between the skin and ultraviolet radiation. Coverage, fabric density, color, and material all affect how much radiation reaches the surface of the skin.

  • Clothes: Garments rated with an ultraviolet protection factor (UPF) defend against UVA and UVB. In fact, a UPF of 50 allows only 2% of ultraviolet radiation to pass through. Dense, tightly woven fabrics like polyester or nylon block more radiation than loosely woven cotton. In addition, darker fabrics absorb more radiation, while lighter colors reflect it in varying directions. Long sleeves, collars, and full-length pants also cover more skin and reduce the exposed surface area during outdoor activities.
  • Hats: A broad-brimmed hat shields the scalp, forehead, ears, and neck, all of which receive high UV exposure and are frequently overlooked. Wide brims should extend at least three inches around the entire crown.
  • Eyewear: Sunglasses protect the eyes from UV light that damages the cornea, lens, and retina. Those labeled “UV400” block wavelengths up to 400 nanometers, which includes UVA and UVB. Wraparound designs help reduce peripheral exposure, especially during extended outdoor activities. By contrast, sunglasses without verified ultraviolet protection darken the field of vision but allow radiation to pass through the lenses. This effect causes the pupils to dilate, which raises the amount of ultraviolet radiation that reaches internal eye structures.
  • Gloves and footwear: The hands and feet are regularly exposed to UV radiation during outdoor activity. Like the rest of the body, these areas are vulnerable to sunburn, actinic keratoses, and pigmentary disorders. Lightweight gloves and closed shoes help reduce exposure.

Note that protective garments and accessories should supplement, not replace, SPF sunscreen and other forms of sun protection, including the next section of this article.

 

Additional Sun-Safe Habits

How individuals plan their time outdoors affects how much ultraviolet radiation reaches the skin and eyes. Adjusting daily habits helps reduce this risk and strengthens the effects of sunscreen and protective clothing.

  • Timing outdoor activities: Ultraviolet radiation reaches its peak between 10 in the morning and 4 in the afternoon, when the sun sits at a higher angle. Spending time outdoors during these hours increases the risk of skin damage, especially with prolonged exposure. Planning outdoor activity before mid-morning or after late afternoon helps minimize that risk.
  • Seek shade: Trees, buildings, overhead covers, umbrellas, and canopies reduce exposure by limiting how much sunlight reaches the skin.
  • Stay hydrated: High temperatures damage the skin barrier, trigger inflammation, and cause the body to lose more fluid. Without enough water, the skin takes longer to recover from UV exposure and becomes more vulnerable to additional injury. Drinking enough water helps regulate body temperature, prevents dryness, and protects the skin barrier during sun exposure. Related: 7 Types of Water You Can Drink

Staying out of the sun when the risk level is high to extreme, seeking shade, and drinking enough water reduce cumulative stress on the skin, eyes, and overall body. Together with sunscreen and protective clothing, these measures help prevent sunburn, premature aging, pigmentation disorders, and long-term cellular damage.

 

Indoor Tanning: A Threat Even More Damaging Than Natural UV Exposure

Indoor tanning exposes the skin to concentrated UV light, primarily UVA. These artificial sources emit radiation at levels far above those found in natural sunlight. Tanning beds penetrate the skin’s deeper layers, where DNA mutations develop and collagen degradation begins. Individuals who start using tanning beds at ages 25 to 35 have a higher risk of getting melanoma, SCC, and BCC later in life.

Many underestimate the damage because indoor tanning does not always cause visible burns. However, ultraviolet radiation damages the skin regardless of whether redness occurs. This damage accumulates with each session and increases the chance of permanent cellular changes. Tanning beds also heightens the risk of premature aging, hyperpigmentation, and immunosuppression in skin tissue.

Public health recommendations advise against the use of tanning beds for cosmetic purposes. Individuals desiring a tan can consider topical self-tanners that contain dihydroxyacetone (DHA), which stains the outer skin layer without penetrating deeper tissue. More importantly, everyone with a history of tanning bed use should undergo routine skin checks and remain alert to any changes in moles, lesions, or pigmentation.

 

Final Thoughts

UV Safety Month promotes habits that protect the skin and eyes from ultraviolet damage. Start with daily sunscreen application. Choose a broad-spectrum formula with SPF 30 or higher and apply it on the face, neck, ears, hands, and all other sun-exposed areas. Next, wear protective clothing. Long sleeves, wide-brimmed hats, and UV-rated sunglasses reduce exposure. If time outdoors is unavoidable, seek shade when radiation levels peak.

Last but not least, routine skin checks detect cancerous and precancerous lesions as early as possible. Individuals should monitor for new moles or growths, changes in size, irregular borders, or persistent sores. Areas frequently exposed to the sun, such as the face, scalp, neck, arms, and back, need closer attention. Those who use tanning beds, have a personal or family history of skin cancer, or occupational UV exposure should also undergo regular full-body skin exams conducted by a board-certified dermatologist. If skin cancer is present, early detection and treatment can prevent minor cases from becoming aggressive and fatal.

 

More on This Subject

The following articles expand on the facts discussed above:

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