Sun smart
The sun in Aotearoa New Zealand has very high levels of ultraviolet (UV) light. As well as sunburn, too much UV can damage your skin and lead to skin cancer. This includes melanoma, the most dangerous type of skin cancer. It is important to be sun smart when spending time outdoors.
Ways to avoid getting too much UV
The best way to avoid too much UV light is to avoid the sun between 10am and 4pm from September to April. This is when UV light is the strongest.
There are UV Index (UVI) forecast apps that tell you when the sun is particularly strong and when you most need to protect your skin and eyes from UV light.
Sun protection alert — SunSmart (external link)
UVI smartphone apps — NIWA (external link)
If you need to be outside during these hours, there are things you can do to cut down the amount of UV you are exposed to.
Find shade
Finding shade is one of the best ways to protect your skin. Find it whenever you can, for example by sitting under a tree or using an umbrella or shelter.
Cover up
When you cannot find shade, cover up to keep the sun off your skin and out of your eyes. Wear:
- a broad-brimmed or Legionnaire's hat (a hat with flaps to protect your neck)
- sunglasses (preferably wrap-around) that are labelled as 100% protective against UVA and UVB light
- tightly woven, loose-fitting, dark-coloured clothing that covers your arms, legs and body.
Some clothing designed for sun protection has a UV protection factor (UPF) rating. A UPF of:
- 15 to 20 is good protection
- 25 to 35 offers very good protection
- 40+ offers excellent protection.
Use sunscreen
Use lots of sunscreen and reapply it often. Use it on any exposed skin you cannot fully cover, such as your face.
Always use a broad spectrum (UVA and UVB) water-resistant sunscreen of at least SPF (sun protection factor) 30.
- Before using any sunscreen, check it is not past its use-by-date (expired).
- Rub it on to clean, dry skin.
- Use 2 coats — apply your sunscreen at least 20 minutes before going outside and again when you have been outside for 10 to 20 minutes.
- Reapply sunscreen every 2 hours, even if it claims it will give you longer protection.
- Reapply sunscreen after swimming or if you are sweating.
Make sure you use enough sunscreen. As a guide, an average-sized adult should use 7 teaspoons of sunscreen for their whole body (arms, legs, chest, stomach, back, face, hands, neck and ears). That is a good cupped palm-full.
How to apply sunscreen — Cancer Society (video) (external link)
Keep babies safe from the sun
Pēpi have sensitive skin so it is especially important to keep them out of direct sunlight. Pēpi should be protected by shade, broad-brimmed hats and clothing.
For pēpi, sunscreen should only be used on small areas of their skin and it should not be their only form of protection from the sun.
If you do use sunscreen on your pēpi, make sure it is labelled for sensitive skin or suitable for young tamariki.
Avoid sunbeds
Some people think using a sunbed is a safe way to tan, but this is not true.
Using a sunbed increases your risk of getting melanoma, the most serious type of skin cancer. It also ages your skin prematurely.
Information about the risks of using sunbeds is on the SunSmart website.
Sun and vitamin D
Most of the vitamin D you need is made in your skin when it is exposed to sunlight.
You only need a short time with sun directly on your skin to make enough vitamin D.
Unless you have sun-damaged skin or a history of skin cancer, the best way to get this is by outside activity, such as a daily walk.
The time of day you should do this varies with the season:
- around noon from May to August
- before 10am or after 4pm from September to April.
Always follow sun smart advice when you are outdoors. Wearing sunscreen when it is needed does not stop you making enough vitamin D.
If you are unable to or choose not to expose your skin to sunlight, you can discuss vitamin D supplements with your healthcare provider.