The everyday routine
Six habits.
That's it.
You don't need an expensive routine. You need one you'll actually do — on sunny days, cloudy days, and practice days.
- Choose broad-spectrum SPF 30 or higher."Broad-spectrum" means it protects against both UVA and UVB rays. Water-resistant is best if you'll sweat or swim.
- Use enough.Most people under-apply. For your body, adults need about 1 ounce — roughly enough to fill a shot glass. Don't forget ears, neck, and the tops of your feet.
- Reapply every 2 hours.And right after swimming or heavy sweating, even if the bottle says water-resistant.
- Seek shade.The sun's rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, find shade.
- Cover up.A lightweight long-sleeve shirt, a wide-brimmed hat, and UV-blocking sunglasses do a lot of the work for you.
- Skip tanning beds.Indoor tanning exposes you to strong UV radiation and raises your risk of skin cancer, including melanoma.
Read the sky
Check the
UV index.
Most weather apps show it. When the UV index is 3 or higher, sun protection matters — even if it doesn't feel hot.
Scale: U.S. EPA UV Index Scale
Decode the bottle
Reading a
sunscreen label.
SPF
Measures protection from UVB, the rays that cause sunburn. SPF 30 blocks about 97% of UVB rays; higher numbers block slightly more, but no sunscreen blocks 100%.
Broad-spectrum
Protects against UVA too. UVA rays reach deeper into skin and contribute to skin aging and skin cancer.
Water-resistant
Labeled for 40 or 80 minutes. No sunscreen is waterproof — reapply after swimming or sweating.
Mineral sunscreen
Uses zinc oxide and/or titanium dioxide. Often a good pick for sensitive skin.
Chemical sunscreen
Uses filters like avobenzone that absorb UV. Often lighter and easier to rub in. The best sunscreen is the one you'll wear every day.
At school
Keep a sunscreen stick in your backpack for lunch, recess, and outdoor P.E.
At practice
Use water-resistant sunscreen, a cap, and reapply at halftime or water breaks.
At the beach
Water, sand, and snow reflect UV, so you get exposed from above and below.