We spend a lot of time telling you to protect your skin from the sun with generous layers of sunscreen, and for good reason. Ultraviolet (UV) radiation is a major cause of premature skin aging and skin cancer. But there is more to the effects of sun exposure than the damage it can cause. Spending time outdoors can support physical activity, mental well-being and our natural sleep-wake cycle, while sunlight also plays a role in the body’s production of vitamin D.
The key is understanding the difference between enjoying time outdoors and intentionally exposing your skin to UV radiation. You can get the benefits of being outside while still protecting your skin from unnecessary UV exposure.
Here are some of the positive and negative effects of sun exposure, along with ways to enjoy the outdoors more safely.
The Positives
Spending Time Outdoors Can Improve Your Mood
There is a reason getting outside can make you feel better. Spending time outdoors gives you an opportunity to be physically active and may help reduce stress and support mental well-being. Natural daylight also interacts with the body’s circadian rhythm, which helps regulate the sleep-wake cycle.
The important distinction is that you do not need unprotected UV exposure to get these benefits. You can enjoy time outside while using shade, protective clothing and sunscreen to limit unnecessary UV exposure.
Natural Light Helps Regulate Your Sleep-Wake Cycle
Light is one of the most important signals for your circadian rhythm, the internal system that helps regulate when you feel awake and when you feel sleepy. Getting natural light during the day can help reinforce this cycle.
Rather than intentionally seeking out UV exposure, make time for outdoor activities during the day and protect your skin while you’re there. And when evening arrives, reducing bright artificial light and limiting screen use before bed can also support healthy sleep habits.
Sunlight Helps Your Body Produce Vitamin D
Your body can make vitamin D when bare skin is exposed to UVB radiation. Vitamin D is important for bone health and helps the body absorb calcium.
However, there is no universal amount of sun exposure that guarantees adequate vitamin D. How much vitamin D your skin produces depends on factors including skin tone, age, location, season, time of day, weather and how much skin is exposed.
Because UV radiation also damages skin and increases skin cancer risk, the American Academy of Dermatology does not recommend intentionally exposing your skin to the sun or tanning beds to obtain vitamin D. Instead, vitamin D can be obtained through foods, fortified foods and beverages, and supplements when appropriate.
If you’re concerned about your vitamin D levels, talk with your healthcare provider about whether testing or supplementation is appropriate for you.
The Negatives
Premature Skin Aging
One of the most visible effects of sun exposure is premature skin aging. UVA and UVB radiation can damage skin cells and contribute to collagen and elastin breakdown over time. The result can include fine lines, wrinkles, uneven pigmentation, age spots and loss of firmness.
This is why daily sun protection is one of the most important steps you can take to preserve your skin. A broad-spectrum sunscreen with SPF 30 or higher, along with shade and protective clothing, can help reduce cumulative UV exposure.
Don’t believe us that the sun can significantly age you? Just look at the gentleman in the photograph below, who developed dramatically different levels of sun-related skin aging after years of driving.
Sunburn
Sunburn is one of the most obvious signs of too much UV exposure. It can take several hours for the full effects to appear, and the skin may become red, painful and tender. Sunburn often becomes worse during the first 24 to 36 hours before gradually healing.
More importantly, a sunburn is a sign that UV radiation has damaged your skin. Sunburns also increase your risk of developing skin cancer.
If you develop a severe sunburn, significant dehydration, extreme pain, fever or concerning blisters, seek medical attention.
Heat Rash
Heat rash occurs when sweat becomes trapped beneath the skin. It can cause small bumps, redness, itching or blisters and commonly develops in areas where skin rubs together or where sweat tends to collect, such as the neck, underarms and groin.
Keeping your skin cool and dry can help prevent heat rash. Move to a cooler environment, avoid excessive sweating when possible and wear lightweight, breathable clothing.
Skin Cancer
This is the most serious reason to take sun protection seriously. Most skin cancers are associated with excessive UV exposure, and repeated exposure can damage skin cells over time.
Basal cell carcinoma, squamous cell carcinoma and melanoma are all types of skin cancer associated with UV exposure. Anyone can develop skin cancer, regardless of skin tone, so protecting your skin and paying attention to changes is important.
Use a broad-spectrum, water-resistant sunscreen with SPF 30 or higher, seek shade when possible and wear protective clothing, a wide-brimmed hat and UV-blocking sunglasses.
You should also pay attention to new or changing spots, growths or moles. For a list of warning signs to watch for, read our guide to skin cancer screening.
Heat Exhaustion and Heat Stroke
Not all of the negative effects of spending time in the sun involve UV radiation. Hot weather can also put you at risk for heat-related illness.
Heat exhaustion can occur when your body loses too much water and salt through sweating. Symptoms can include heavy sweating, weakness, dizziness, headache, nausea and thirst. Moving to a cooler location, drinking fluids and resting can help.
Heat stroke is much more serious. It occurs when the body becomes dangerously overheated and can cause confusion, loss of consciousness, seizures and potentially life-threatening complications. If you suspect heat stroke, seek emergency medical attention immediately.
When spending time outdoors, drink plenty of water, take breaks in the shade or air conditioning and pay attention to signs that your body is overheating.
How to Enjoy the Sun Safely
You don’t have to avoid the outdoors to protect your skin. The goal is to enjoy your time outside while limiting unnecessary UV exposure.
A few simple habits can make a significant difference:
- Apply a broad-spectrum, water-resistant sunscreen with SPF 30 or higher to exposed skin.
- Reapply sunscreen at least every two hours and after swimming, sweating or toweling off.
- Seek shade, particularly when UV levels are highest.
- Wear protective clothing and a wide-brimmed hat when practical.
- Wear sunglasses that block UVA and UVB rays.
- Check the UV Index before spending extended periods outdoors.
- Remember that UV rays can reach you even on cloudy or cooler days.
The goal isn’t to stay indoors. It’s to enjoy the benefits of being outside without treating UV exposure as something your skin needs.
For more information about sunscreen, UV damage and protecting your skin, contact our office for a consultation, choose medical skincare under the list of concerns, and feel free to list your questions for one of our expert providers to help guide your skincare journey, provide a skin exam, and and any other concerns or goals you may have. Call or text 561-805-9399 for Jupiter or West Palm Beach. Our team can recommend sunscreens and discuss treatments that can address signs of sun damage and help identify suspicious skin changes.
You can also visit SupriyaMDSkincare.com to shop some of our go-to sunscreens.
