How to Choose and Use Sunscreen Properly
Choose a broad-spectrum sunscreen with SPF 30 or higher and good UVA protection, apply it generously (about 6 to 8 teaspoons for an adult's whole body), and reapply at least every 2 hours and after swimming, sweating or towelling. Use shade and clothing too: sunscreen alone is not enough.
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Key takeaways
- Look for SPF 30 or higher plus UVA protection (4–5 UVA stars, the UVA circle logo, or 'broad spectrum').
- Most people apply too little. An adult needs about 6 to 8 teaspoons to cover the whole body.
- Reapply every 2 hours and straight after swimming, sweating or towel drying, even with water-resistant products.
- Shade between 11am and 3pm, a wide-brimmed hat and sunglasses matter as much as sunscreen.
On this page
Why sun protection matters
Sunburn increases your risk of skin cancer, and there is no safe or healthy way to get a tan. A tan does not protect your skin from further damage. Repeated sun exposure also contributes to early skin ageing. Sunscreen helps, but it works best as one part of a routine that includes shade and clothing.
What to look for on the label
| Label | What it means | What to choose |
|---|---|---|
| SPF | Protection against UVB rays, the main cause of sunburn | 30 or higher (NHS and American Academy of Dermatology) |
| UVA stars (UK) or UVA in a circle (EU) | Protection against UVA rays, linked to skin ageing and skin cancer | 4 or 5 stars, or the UVA circle logo |
| Broad spectrum | Protects against both UVA and UVB | Yes |
| Water resistant | Stays on wet or sweaty skin for 40 or 80 minutes | Yes, if you will swim or sweat |
| Open-jar symbol (e.g. "12M") | Months the product lasts after opening | Not expired |
How much sunscreen to use
Most people apply too little, and a thin layer gives much less protection than the label promises. As a guide, the NHS suggests adults use about 6 to 8 teaspoons of sunscreen to cover the whole body.
Don't forget easily missed areas: ears, the back of the neck, the tops of the feet, and the scalp if your hair is thin.
When to apply and reapply
- If you'll be out long enough to burn, the NHS recommends applying twice: 30 minutes before going out and again just before going out.
- Reapply every 2 hours, because the sun can dry it off your skin.
- Reapply straight after swimming, towel drying or heavy sweating, even if the product is water resistant.
Sunscreen is not enough on its own
Don't use sunscreen as a reason to stay in the sun longer. The NHS advises:
- Shade when the sun is strongest. In the UK that's between 11am and 3pm from March to October. Wherever you live, check the UV index: at 3 or higher, protect your skin.
- Clothing: a wide-brimmed hat, long sleeves and close-weave fabrics.
- Sunglasses that block UV, especially near water, sand or snow.
Babies and children
Children's skin is more sensitive. Keep babies under 6 months out of direct strong sunlight. For older children, combine clothing, shade and SPF 30+ sunscreen on exposed skin such as the face, ears, feet and backs of the hands.
Who should take extra care
Take extra care if you have pale or light brown skin, freckles, red or fair hair, light-coloured eyes, many moles, or skin that burns rather than tans. Anyone can be sunburnt and develop skin damage, including people with darker skin.
Treating mild sunburn
Cool the skin with a cool shower, bath or damp cloth, use a soothing after-sun or aloe vera product, and stay out of the sun until the redness has gone. Painkillers such as paracetamol or ibuprofen can ease the pain. Get medical help if you feel unwell, or the skin swells badly or blisters.
When to see a doctor about your skin
See a doctor if you notice a new mole, or a mole or patch of skin that changes in size, shape or colour, bleeds, itches or does not heal.
Common questions
Is SPF 50 twice as good as SPF 25?
No. SPF measures protection against UVB rays, which mainly cause sunburn. Higher numbers give more protection, but the difference above SPF 30 is smaller than the numbers suggest, and applying enough matters more than choosing the highest number.
Do I need sunscreen on cloudy days?
UV rays pass through cloud. The NHS notes you can burn even when it is cloudy. Checking the UV index helps: at 3 or higher, consider protecting your skin.
Does sunscreen stop my body making vitamin D?
Public-health advice is to balance sun protection with getting enough vitamin D. If you are concerned about vitamin D, a supplement is a safer option than unprotected sun exposure. Ask a pharmacist or doctor what is right for you.
Sources
- Sunscreen and sun safety (opens in a new tab) — NHS
- How to select a sunscreen (opens in a new tab) — American Academy of Dermatology
