Sunbathing Dos and Don’ts: Safely Tan Without Damaging Your Skin

Sunbathing is a popular way to relax, soak up vitamin D, and achieve that coveted sun-kissed glow. However, while getting tanner may be a goal for many, it’s important to approach sunbathing with caution and care to avoid damaging your skin. Overexposure to the sun can lead to sunburn, premature ageing, and an increased risk of skin cancer. In this blog, we’ll explore the dos and don’ts of sunbathing, focusing on how to enjoy the sun safely while working towards a natural tan.

What is Sunbathing?

Sunbathing refers to the act of intentionally exposing your skin to sunlight to either relax, increase body levels of active vitamin D, or achieve a tan. The tanning process occurs when ultraviolet (UV) rays from the sun stimulate the production of more melanin, the pigment that gives your skin its color. Melanin acts as the body’s natural defense mechanism against UV rays, darkening the skin to protect it from UV damage.

While moderate sunbathing can have some health benefits—such as boosting vitamin D levels, which supports bone health and the immune system—it's important to remember that prolonged or unprotected exposure to UV rays can harm your skin. Striking the right balance between enjoying the sun and protecting yourself is key to healthy sunbathing.

Dos and Don’ts of Sunbathing

Dos:

Apply Sunscreen

Always use a broad-spectrum sunscreen with at least SPF 30 before going out in the sun. Sunscreen protects your skin from harmful UVA and UVB rays, reducing the risk of sunburn and skin damage. Reapply it every two hours, or more frequently if you’re swimming or sweating.

Start Slow

If you’re new to sunbathing or haven’t been in the sun for a while, start with short sessions of 10-15 minutes and gradually increase your exposure time. This allows your skin to adjust to the sun and minimises the risk of burning.

Hydrate

Spending time in the sun can dehydrate your skin and body fast, so it’s crucial to drink plenty of water before, during, and after sunbathing. Staying hydrated helps maintain healthy skin and prevents heat-related illnesses.

Protect Sensitive Areas

Use additional protection, such as a hat, sunglasses, or lip balm with SPF, to shield sensitive areas like your face, lips, and eyes. These areas are more prone to damage and require extra care.

Choose the Right Sunscreen for Your Skin Type

Opt for a sunscreen that suits your skin type. For example, if you have sensitive skin, choose a hypoallergenic or mineral-based sunscreen to avoid irritation.

Don’ts:

Skip Sunscreen

Never skip sunscreen, even if you’re aiming to get tanner. Unprotected exposure to the sun can cause severe damage to your skin, including sunburn, dark spots, and an increased risk of skin cancer.

Stay Out Too Long

Overexposure to the sun won’t necessarily help you tan faster—it’s more likely to cause sunburn and peeling, which can ruin your tan and harm your skin.

Use Tanning Oils Without SPF

Tanning oils may make you look shinier, but most lack adequate sun protection. Always choose products that include SPF to prevent damage while enhancing your tan.

Ignore Warning Signs

If your skin starts to feel tender, red, or irritated, it’s a sign that you’ve been in the sun too long. Stop sunbathing immediately and seek shade to prevent further damage.

Sunbathe During Peak Hours

Avoid exposing yourself to the sun during peak UV hours (typically between 10 a.m. and 4 p.m.), when the rays are strongest and most harmful.

What Time Is Good for Sunbathing?

What time is good for sunbathing? Timing is everything when it comes to safe sunbathing. The best time to sunbathe is during the morning or late afternoon when UV radiation levels are lower. Specifically, the hours between 8 a.m. and 10 a.m. or after 4 p.m. are ideal for enjoying the sun while minimising the risk of damage.

During these times, the sun’s rays are less intense, reducing your chances of sunburn and skin damage. Keep in mind that even outside of peak hours, UV rays can still harm your skin, so wearing sunscreen is a must regardless of the time.

It’s also a good idea to check the UV index in your area before heading out. A UV index of 3 or below is generally considered safe for moderate sun exposure, while higher levels require extra precautions. You can consult the weather bureau or observatory for the day’s UV index monitoring and advisory, apps are readily available for reference nowadays.

If you don’t typically experience complications from regular sun exposure, you can safely sunbathe without sunscreen for up to 20 minutes a day. However, to minimise the risk of sunburn, it’s recommended to limit your exposure to 5 to 10 minutes.

What to Do After Sunbathing?

Caring for your skin after sunbathing is just as important as protecting it during sun exposure. Here are some steps to follow:

Hydrate Your Skin

After spending time in the sun, your skin may feel dry or tight. Apply a hydrating moisturizer or aloe vera gel to soothe and replenish your skin. Look for products with calming ingredients like aloe vera, hyaluronic acid, or vitamin E.

Stay Hydrated

Drinking water after sunbathing helps your body recover from any dehydration caused by sun exposure. Proper hydration also supports skin health and elasticity.

Take a Cool Shower

A cool shower can help lower your body temperature and soothe sun-exposed skin. Avoid hot water, as it can further dry out or irritate your skin.

Avoid Exfoliating Immediately

Skip exfoliating your skin right after sunbathing, as it may be more sensitive and prone to irritation. Wait a day or two before using any scrubs or exfoliating products.

Monitor for Sunburn

If you notice redness or tenderness, it could be a sign of sunburn. Apply aloe vera or a cooling lotion to soothe the skin, andskin and avoid further sun exposure until it heals completely. If the sunburn is severe, consult a healthcare professional for advice.

Reapply Moisturiser

Continue to moisturise your skin daily to maintain the health of your tan and prevent peeling. Hydrated skin not only looks better but also helps prolong your tan.

Sunbathing can be a relaxing and enjoyable way to spend time outdoors and achieve a natural tan, but it’s essential to prioritise your skin’s health and safety. By following the dos and don’ts outlined in this guide, you can reduce the risk of sun damage while still getting tanner.

Remember to choose the right time for sun exposure, always wear sunscreen, and take proper care of your skin before, during, and after sunbathing. With these precautions in mind, you can enjoy the benefits of the sun without compromising your skin’s health.

Reference

Healthline. Is Sunbathing Good for You? Benefits, Side Effects, and Precautions. 3 Dec 2024 Retrieved from https://www.healthline.com/health/sunbathing
TecScience. The Benefits Of Sunbathing For Our Immune System. 3 Dec 2024 Retrieved from https://tecscience.tec.mx/en/health/sunbathing-benefits/
Healthshots. 10 surprising benefits of soaking in sunlight for 15 minutes daily. 3 Dec 2024 Retrieved from https://www.healthshots.com/preventive-care/self-care/10-surprising-benefits-of-sunbathing-daily-for-15-minutes/