Spending time in the sun offers many benefits—from boosting vitamin D levels to improving mood and promoting outdoor physical activity. However, excessive or unprotected sun exposure can cause skin damage, premature aging, and increase the risk of skin cancer. According to the Centers for Disease Control and Prevention (CDC), skin cancer is the most common form of cancer in the United States, and much of it is preventable with proper sun protection.
In this article, we’ll explore seven evidence-based ways to take care of yourself during sun exposure, and how Santa Cruz Core at CORE can help you stay safe and healthy while enjoying the outdoors.
A broad-spectrum sunscreen protects against both UVA and UVB rays—both of which contribute to skin aging and cancer. The American Academy of Dermatology (AAD) recommends using a sunscreen with an SPF of 30 or higher and reapplying every two hours, or immediately after swimming or sweating.
Tips for effective use:
Sunscreen isn’t enough on its own. According to the Skin Cancer Foundation, protective clothing can physically block UV rays. Clothing labeled with an Ultraviolet Protection Factor (UPF) of 30 or higher is ideal for outdoor activities.
What to wear:
UV radiation is strongest between 10 a.m. and 4 p.m. The Environmental Protection Agency (EPA) advises limiting outdoor activities during peak sunlight hours when possible. When planning outdoor exercise, hiking, or beach time, aim for early mornings or late afternoons.
Use the EPA’s UV Index (available on most weather apps) to plan safer times to be outside.
Sun exposure increases the body’s need for fluids, especially if you’re engaging in physical activity. Dehydration can cause headaches, fatigue, and even heat stroke in extreme cases. The National Academies of Sciences, Engineering, and Medicine recommends that adult men consume about 3.7 liters and adult women about 2.7 liters of fluids daily from all beverages and foods.
Hydration tips:
Sun exposure can lead to heat exhaustion or heat stroke, especially during intense physical activity. The CDC outlines the warning signs to watch for:
Heat exhaustion symptoms:
Heat stroke symptoms:
If you or someone you know experiences these symptoms, move to a cooler location, hydrate, and seek medical attention if symptoms worsen.
Nutrition can play a protective role when it comes to skin health and sun exposure. Antioxidants like vitamins C and E help protect cells from oxidative damage caused by UV rays. According to research published in Nutrients, dietary carotenoids such as beta-carotene and lycopene may provide photoprotection by neutralizing free radicals generated by sun exposure (Stahl & Sies, 2012).
Sun-protective foods to eat:
After time in the sun, recovery is essential—especially if you’ve been physically active. Hydration, gentle movement, and bodywork like massage or myofascial release can help your muscles and skin recover from sun and heat exposure.
Santa Cruz Core at CORE is your local ally in supporting sun-safe and health-conscious living. Their integrated wellness services are ideal for recovery and prevention, including:
Whether you’re training for a triathlon, recovering from sunburn, or simply seeking to improve your skin resilience, Santa Cruz Core offers a science-backed, whole-body approach to sun safety and recovery.
Visit Santa Cruz Core at CORE to explore their full menu of wellness and recovery services.
Sunshine can be an energizing, life-enhancing force—but without proper precautions, it also poses serious health risks. By following these seven science-backed self-care strategies and leveraging expert wellness resources like those at Santa Cruz Core, you can enjoy the sun safely while protecting your skin and overall well-being.
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