How can I protect myself, and my family, from the sun's ultraviolet (UV) rays?

Natural sunlight is important to maintain good health, but too much sun can be harmful. Ultraviolet (UV) rays from the sun can cause skin cancer and eye cataracts. UV rays can get through clouds, fog, and haze. Water, sand, concrete, and especially snow, can reflect, and even increase, the sun's burning rays.

The risks are much greater on a mountain than at sea level because the thinner atmosphere at high altitude filters out much less UV radiation. At an altitude of 2,000 metres, the amount of UV radiation can be as much as 25% higher than at sea level.

The risk of skin cancer is higher for people who:

• Have light coloured skin, eyes, and hair.
• Work, play or exercise in the sun for long periods of time.
• Had several blistering sunburns as a child.
• Take drugs that make them more sensitive to UV light.

Most skin cancers start in areas that are exposed most often to the sun - the head, face, neck, hands, and arms.

Reduce your exposure to the sun

Protect yourself and your family, particularly between 11 a.m. and 4 p.m., when the sun's rays are at their strongest, or any time of the day when the UV Index is 3 or more.

Try to plan outdoor activities before 11 a.m. or after 4 p.m.

Stay in the shade

When you are outside, especially between 11 a.m. and 4 p.m., try to stay in the shade. Be prepared for places without any shade by taking along an umbrella.

Consider the need for shade around your home where you and your family spend time outdoors, such as backyards, children's play areas, and patios. This may include planting trees, putting up garden tents, adding an awning to your home or building a patio roof. Remember to review the sun's path around your home before building or planting to make sure the structure or trees will provide effective shade.

Wear a hat, sunglasses, and protective clothing

Wear a hat with a wide brim that covers your head, face, ears, and neck. Hats like baseball caps won't give you enough protection.

Sunglasses can help prevent damage to your eyes by blocking a large amount of UV rays. Pick sunglasses with:

• Even shading,
• Medium to dark lenses (grey, brown or green tint), and
• UVA and UVB protection.

Cover your skin to protect it from the sun. Choose clothing that is:

• Loose fitting - like a t-shirt,
• Tightly-woven, and
• Lightweight.

Wear sunscreen

Use a sunscreen with a sun protection factor (SPF) of 15 or higher. You need SPF 30 if you work outdoors or if you will be outside for most of the day.

Look for "broad spectrum" on the label. This means that the sunscreen offers protection against both UVA and UVB rays.

Apply sunscreen generously, at least 20 minutes before going outdoors.

Reapply sunscreen every 2 hours, or more often if you have been swimming or perspiring or if it's rubbed off.

Sunscreens cannot absorb all of the sun's rays. Use sunscreen along with shade, clothing, and a hat - not instead of them.

Remember you may also need sun protection in the winter, when you are in water, and even on cloudy days.

Protect children

All children should be protected from the sun. Children generally spend much more time outside than adults. By teaching your child sun safety while they're young, you are protecting them now, and reducing their risk of developing skin cancer in the future.

• Keep babies under 12 months out of direct sunlight. Put them in a covered stroller, under an umbrella or in the shade. This can also prevent dehydration and sunstroke.
• Protect toddlers and children from the sun, particularly between 11 a.m. to 4 p.m. when the sun's rays are at their strongest, or any time of the day when the UV index is 3 or more.
• Apply sunscreen with an SPF of 15 or higher on your children at least 20 minutes before they go outside. Reapply sunscreen often and don't forget their nose, ears, cheeks, and the tops of their feet. Don't put sunscreen around your children's eyes - it will probably sting.
• Send kids to school, or to play, in protective clothing and a wide-brimmed hat.
• As soon as they can wear sunglasses, think about getting them a good quality pair of wraparound sunglasses to protect their eyes.
• If your children are playing in or near water, make sure they wear a waterproof sunscreen (SPF 15 or higher). Reapply often for good coverage. Make sure they have dry clothing as wet clothing can lose up to half of its UV protection.
• Look at providing more shade in your children's play area in the form of trees and structures.
• Don't use baby oil as a moisturizer before your child goes outside. The oil will make the effect of the sun stronger and could cause your child to burn faster.

Additional resources

• Canadian Partnership Against Cancer
• Canadian Cancer Society
• Environment Canada
• Health Canada
• Canadian Dermatology Association

Prepared by the Canadian Cancer Society. This information appeared originally on the Canadian Health Network Web site.