UV safety year 'round: 7 ways to make sure your skin and eyes are protected

Remember your last bad sunburn? The one that made your clothes feel like sandpaper, left your skin tender to the touch and made it hard to sleep?

If you're nodding along, you've got a lot of company. "Every patient who comes into my office seems to have a memorable experience of having a bad sunburn," says Christina Lyons, MD, a PeaceHealth dermatologist in Bellingham, Washington.

Even though many of us get them, sunburns are preventable. And protecting yourself from sun damage isn't just about avoiding that immediate pain. Over time, exposure to the ultraviolet (UV) rays in sunlight can lead to premature aging, eye conditions like cataracts, and even skin cancer.

"Our bodies use the UV in sunlight to make vitamin D, which we need for strong bones. But that exact same UV can also cause serious damage and skin cancer. Fortunately, we have simple, effective ways to protect ourselves."

July is UV Safety Month, which makes it a great time to refresh your sun protection strategy. These seven tips will help keep you safe whether you're hitting the beach, walking in the park or running errands.

1. Choose the right sunscreen for your skin

Not all sunscreens work the same way. Here's what to look for:

• Go broad-spectrum. Your sunscreen should protect against both UVA and UVB rays. Think of "B" for "burning rays" and "A" for "aging rays." Each one can contribute to skin cancer, so you need protection from both.
• Consider mineral-based options. Studies show that some chemical sunscreen ingredients can be absorbed through your skin. While more research is needed to understand what this means for your health, mineral sunscreens using zinc oxide and titanium dioxide are excellent choices. They sit on your skin's surface rather than being absorbed. They're safe for coral reefs, too.
• Aim for SPF 30 or higher. Studies show that higher SPF numbers are more effective at preventing sunburn.
• Apply it thick. Most people use only about half the sunscreen they should. For creams and lotions, it takes a full ounce to cover your body. That's almost enough to fill a shot glass. If your bottle lasts all summer, you're probably not using enough.

2. Learn these sunscreen safety tips

• Not everyone should use sunscreen. Babies under 6 months old shouldn't wear it. Instead, keep them indoors, covered up or in the shade.
• Everyone else needs protection. People with darker skin tones should wear sunscreen too. While darker skin has more natural protection, it's not enough to prevent UV damage.
• Don't forget sensitive areas. Cover all exposed skin, including the tops of your feet, your neck, the tips of your ears and the part in your hair. Put sunscreen on before you get into your swimsuit to make sure you're well covered.
• Check the expiration date. Sunscreen is less effective over time. If your bottle has been sitting around for a while, you may want to swap it for a new one. And here's a pro tip: Instead of squinting to see the tiny print of the manufacturer's expiration date, use a permanent marker to label sunscreen with the date you bought it. The SPF protection should last for about 3 years from the purchase date.

For more sunscreen guidance, check out this FAQ from the American Academy of Dermatology.

3. Reapply, reapply, reapply

Even the best sunscreen won't work if you don't apply it often. Here's when to refresh:

• Every two hours, no matter what.
• More often if you're swimming or sweating.
• Check the bottle for details about water resistance. It's usually 40 to 80 minutes, so you'll need to re-up after that.

4. Protect your lips

Your lips can burn, too. To protect them, choose a lip balm with SPF 30 or higher. Look for products specifically designed for lip protection instead of relying on petroleum jelly. It doesn't offer sun protection and could make your lips more likely to burn.

5. Don't forget your eyes

Get in the habit of wearing sunglasses with UV protection, even on cloudy days. This is especially important around water, snow and at high altitudes, where UV rays can reflect off bright surfaces and be more intense.

When choosing your frames, look for larger lenses that protect more of the area around your eyes. Over time, UV rays can cause cataracts, a clouding of your eye's lens that blurs vision, or lead to cancer on your eyelid.

6. Cover up strategically

Protective layers of clothing can help limit your exposure to UV rays. Here are a few things to consider when you cover up.

• Think head to toe. That means choosing a hat, long sleeves, and pants or long skirts to cover as much of your skin as possible.
• Not all hats offer equal protection. A baseball cap doesn't cover as much of your face as you might think, and a visor leaves the top of your head exposed. Opt for a wide-brimmed hat with at least a 4-inch brim and UV protection built into the fabric.
• Dark clothing helps absorb UV rays, but it will make you warmer. For extra peace of mind, some clothing lines are made of material with a UPF (ultraviolet protection factor) rating. The higher the rating, the more protection the garment offers.

7. Time your outdoor activities wisely

The sun's rays are strongest between 10 a.m. and 4 p.m., though this can vary depending on where you live. When possible, stay inside or find shade during these peak hours.

Yes, the Pacific Northwest is known for its overcast skies. But most UV rays can get through clouds, so don't skip protection. Our mornings may start off cloudy, too, but the sun usually gets much more intense by afternoon, which can quickly lead to sunburns.

Beyond sunscreen: Building your complete protection plan

Sun protection goes beyond sunblock, hats and cover ups. The best sun protection plan is one you'll actually follow. Start with one or two changes that feel manageable, like keeping sunscreen by your front door or investing in a good wide-brimmed hat.

Here are more strategies to make sure you're giving your skin the TLC it needs:

• Schedule regular skin checks with a dermatologist or your primary care provider.
• Do monthly self-checks using the ABCDE method to spot changes in moles.
• Don't rely on makeup alone for sun protection.
• Avoid products that combine sunscreen and insect repellent. They have different reapplication schedules.

"Your skin is the largest organ in your body," Dr. Lyons says. "Protecting it from sun damage is an investment in your long-term health. With a little planning and the right strategies, you can make sure that your most recent bad sunburn is the last one you'll ever have."