4 Steps to Stay Safe in the Sun

Soaking up vitamin D and enjoying the summer weather can feel amazing, but too much sun exposure can do real harm. The sun can damage your skin in minutes. It can lead to burns, heat-related illnesses, early aging and even skin cancer. 

At Covenant Health, we want you and your family to enjoy every summer moment safely. Our experts share simple, practical steps to protect your skin and overall health all season long. 

Why Sun Safety Matters 

Sun damage begins long before you see redness. The sun emits ultraviolet A (UVA) and ultraviolet B (UVB) rays. These rays penetrate your skin, even on cloudy days when you don’t feel them doing harm.  

Joseph Meyer, MD, radiation oncologist at Covenant Health, reminds families the importance of staying proactive: “Skin cancer doesn’t show up immediately after sun exposure, so there can be a false sense of security in the sunshine.” 

Sunburn is your body’s way of telling you it has been hurt. It’s not just temporary though. Over time, repeated burns can raise your risk of serious health problems. Children burn faster than adults, and early sun damage raises future skin cancer risk. More than 90% of visible skin aging in adults can be traced back to their teen years. 

That’s why prevention is your best first step. 

Step 1: Understand UV Indexes 

The UV index is a simple tool that shows how strong the sun’s rays are. Higher numbers mean higher risk. Checking the weather app on your phone or computer will tell you what the current UV index is and how to protect yourself. 

For added safety, try to limit direct sunlight between 10 a.m. and 4 p.m., when rays are strongest. Plan activities in the early morning or evening for best protection. 

Step 2: Choose the Right Sunscreen 

Sunscreen is one of your best tools. But not all sunscreen provides the same level of protection. Covenant Health specialists recommend: 

• Broad spectrum protection that blocks both UVA and UVB protection 

• SPF 30 or higher 

• Water-resistant formulas if you sweat or swim 

• Applying sunscreen 15 minutes before going outside 

• Reapplying sunscreen every two hours, more often if you are swimming or sweating 

• Using about one ounce of sunscreen to over exposed skin 

Don’t forget easy to miss spots like your ears, upper lip, neck, scalp and the tops of your feet.  

Step 3: Select Smart Clothing and Find Shade 

Clothing and shade are other great tools to get extra sun protection. Dr. Meyer notes, “Simply covering your skin can help prevent damage. Shade is the most natural sunscreen.” 

Try these tips to keep your skin protected from exposure: 

• Keep a t-shirt or light coverup on when you’re not in the water 

• Wear a wide brim hat 

• Choose UV blocking sunglasses 

• Find clothing that offers SPF layers in the fabric 

• Use umbrellas 

• Sit under covered areas 

Step 4: Know the Signs of Heat Related Illnesses 

Sun exposure affects more than your skin. It impacts your whole body. Heat cramps often occur during prolonged activity without proper hydration, nutrition, rest or warm up. Heat exhaustion or heat stroke can develop after extended heat exposure. 

These conditions can escalate quickly, especially in Tennessee summers. Staying hydrated, taking regular breaks and seeking shade are simple steps that make a big difference. 

Learn more about heat-related illnesses and how to protect yourself and your loved ones.  

Covenant Health Is Here for You 

Summer should be fun, relaxing and full of great memories.  But sometimes sun exposure requires medical attention. Severe burns, blisters, skin changes and lightheadedness should not be ignored.  

Covenant Health makes care easy and convenient with nine urgent care locations, primary care, emergency departments and specialty services.