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Health Tips for Summer: Protecting Your Skin and Eyes
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Health Tips for Summer: Protecting Your Skin and Eyes

The warmth of the summer sun invited us outdoors. While soaking up the sun has undeniable appeal, it’s important to remember that excessive sun exposure can pose serious risks to our skin and eyes. 

Skin cancer is the most common cancer in the United States, with over 2 million new cases diagnosed yearly. About 90% of skin cancers are caused by exposure to ultraviolet (UV) radiation from the sun. The sun’s ultraviolet (UV) rays can also harm your eyes. That is why it is important to protect yourself from the sun’s UV rays by following sun safety tips.

In this blog, we will talk about summer health tips for our skin and eyes. We will discuss the importance of wearing sunscreen, sunglasses, and a hat outdoors and other tips for protecting your skin and eyes from the sun.

What is UV Radiation?

UV Rays from the sun

UV radiation is a powerful force emitted by the sun. It plays a crucial role in various natural processes on Earth. However, excessive ultraviolet (UV) radiation exposure and even the effect of climate change can harm human health. 

It s an invisible form of electromagnetic radiation to the human eye. It is part of the electromagnetic spectrum, which ranges from radio waves to gamma rays. Aside from being emitted by the sun, it is also used by some artificial sources, such as tanning beds.

UV Radiation Types

  • UVA (320-400 nm): UVA rays are the longest wavelength UV rays and can penetrate deep into the skin’s layers. They are often associated with skin ageing and contribute to the formation of wrinkles and age spots. Prolonged exposure to UVA rays can also damage the DNA within skin cells, potentially increasing the risk of skin cancer.
  • UVB (290-320 nm): UVB rays have a medium wavelength and are partially absorbed by the ozone layer. These rays primarily affect the outer layer of the skin and are responsible for causing sunburn. UVB rays also play a significant role in developing skin cancer, as they can directly damage the DNA within skin cells.
  • UVC (100-290 nm): UVC rays have the shortest wavelength and are typically absorbed by the Earth’s atmosphere before reaching the surface. Due to their high energy, UVC rays are extremely harmful to living organisms and are used in germicidal lamps for disinfection purposes.

Effects of UV Radiation on Skin and Eyes

Sunburn on the face

Skin Effects

  • Sunburn: Excessive UVB exposure causes sunburn, which is characterized by redness, pain, and peeling of the skin. 
  • Premature Aging: UVA rays contribute to premature aging by breaking down collagen and elastin fibers, leading to wrinkles and sagging skin. 
  • Skin Cancer: Both UVA and UVB rays can cause DNA damage in skin cells, increasing the risk of skin cancer, including melanoma, basal cell carcinoma, and squamous cell carcinoma.

Eye Effects

Sunburned eyes

  • Photokeratitis: UVB exposure can lead to photokeratitis, a painful condition similar to sunburn but affecting the eye’s cornea. 
  • Cataracts: Prolonged exposure to UV radiation, particularly UVA, is associated with the development of cataracts, a clouding of the eye’s lens that can impair vision.
  • Macular Degeneration: Some studies suggest that long-term UV exposure may contribute to the development of age-related macular degeneration, a leading cause of vision loss in older adults.

UV Index and its Significance

 The UV Index is a numerical scale that provides information about the strength of UV radiation at a specific location and time. It serves as a guide to help individuals make informed decisions about sun protection. 

The UV Index considers factors such as altitude, ozone layer thickness, cloud cover, and time of day. Here’s what the UV Index values indicate:

  • Low (0-2): Minimal risk of harm; protection is usually not needed.
  • Moderate (3-5): Low to moderate risk; protection recommended for extended exposure.
  • High (6-7): High risk; protection essential to prevent skin and eye damage.
  • Very High (8-10): Very high risk; take extra precautions, especially during midday.
  • Extreme (11+): Extremely high risk.

Sun Protection Strategies 

UPF clothing for men and women

Clothing choices: UPF clothing, hats, sunglasses, and accessories 

UPF (Ultraviolet Protection Factor) clothing acts like a shield against UV rays. Look for garments labelled with a high UPF rating to ensure maximum protection. These clothes are designed to block out the sun’s harmful rays while keeping you comfortable.

Also, wear a wide-brimmed hat that provides extra shade for your face, neck, and ears. This simple accessory can greatly reduce sun exposure and lower the risk of sunburn.

Choose sunglasses with UV protection to safeguard your eyes from harmful rays. Not only do they shield your eyes, but they also reduce the risk of cataracts and other eye conditions.

You may also consider wearable healthcare devices to track your overall health. Remember other accessories like lightweight, long-sleeved shirts and pants to cover exposed skin. These can offer an additional layer of protection without sacrificing comfort.

Sunscreen Essentials: Types, Application Tips, SPF Recommendations

Woman applying sunscreen

There are two main types of sunscreen: chemical and physical. Chemical sunscreens absorb UV rays, while physical sunscreens reflect them. Both types are effective, so choose one that suits your preferences and skin type.

Apply sunscreen generously to all exposed skin areas, even on cloudy days. Reapply every two hours, or more frequently if you’re sweating or swimming. Be sure to cover often-missed areas like ears, the back of your neck, and the tops of your feet.

Select a broad-spectrum sunscreen with an SPF (Sun Protection Factor) of at least 30. This provides substantial protection against both UVA and UVB rays. Higher SPF numbers offer increased protection, but no sunscreen can block 100% of UV rays.

Seeking Shade: Importance and Strategies

Seeking shade helps reduce your overall UV exposure. Shade can come from trees, umbrellas, or other shelters. This is especially crucial during peak sun hours when UV rays are strongest.

Plan your outdoor activities to include breaks in shaded areas. If natural shade is limited, create your own by using umbrellas, canopies, or lightweight tents. This protects your skin and provides a comfortable and cool environment.

Timing: Sun Avoidance During Peak Hours

The sun’s rays are most intense between 10 a.m. and 4 p.m. during daylight saving time (9 a.m. to 3 p.m. otherwise). Limit your sun exposure during these hours to minimize the risk of sunburn and skin damage.

Whenever possible, schedule outdoor activities outside of peak sun hours. Enjoy your morning or late afternoon outings to reduce your exposure to harmful UV rays.

Choosing the Right Sunglasses 

Woman wearing UV protection sunglasses

When it comes to sunglasses, your top priority is safeguarding your eyes from ultraviolet (UV) rays. Look for sunglasses labeled as providing 100% UV protection. These shades are designed to block both UVA and UVB rays, which can contribute to eye problems like cataracts and photokeratitis (sunburn of the eye’s surface).

Look for sunglasses that have the following labeling:

  • ANSI Z80.3-2010: This standard is set by the American National Standards Institute (ANSI) and ensures that sunglasses provide adequate UV protection.
  • CE Mark: This mark is used in Europe to indicate that sunglasses meet certain safety standards, including UV protection.

Polarized vs. non-polarized lenses

Polarized vs. non-polarized sunglasses view

Polarized lenses help to reduce glare from reflective surfaces, such as water, snow, and windshields. This can make it easier to see and drive in bright conditions. Non-polarized lenses do not reduce glare as effectively as polarized lenses.

The color of your sunglasses lenses can also affect how much light they block and how they affect your vision. Darker lenses block more light and make it easier to see in bright conditions. However, they can also make it difficult to see in low-light conditions. Lighter lenses block less light and make it easier to see in low-light conditions. However, they may not provide enough protection from UV rays in bright conditions.

Additionally, sunglasses should fit snugly on your face and not move around when you move your head. They should also not block your peripheral vision. When choosing sunglasses, consider your face shape and personal style.

Nurturing Healthy Skin

Hydration and moisturization are essential for healthy skin. When your skin is hydrated, it is plump and elastic, and it can better protect itself from damage. Moisturizer helps to lock in moisture and prevent dryness.

There are a number of ways to keep your skin hydrated and moisturized. Drinking plenty of water is essential. You should also use a moisturizer that is appropriate for your skin type. If you have oily skin, choose a lightweight moisturizer that will not clog your pores. If you have dry skin, choose a creamier moisturizer that will provide more moisture.

Post-Sun Exposure Skincare Routine

Skincare routine

After spending time in the sun, it is important to take care of your skin. Here is a basic post-sun skincare routine:

  1. Wash your face with a gentle cleanser.
  2. Apply a cool compress to your skin to help reduce inflammation.
  3. Apply a moisturizer that is designed for post-sun care. This will help to soothe your skin and prevent it from drying out.
  4. If you have a sunburn, you may also want to apply an aloe vera gel. Aloe vera has natural cooling and soothing properties that can help to relieve sunburn pain.
  5. Avoid using harsh soaps or scrubs on your skin after sun exposure. These can further irritate your skin.
  6. Wear sunscreen every day, even on cloudy days. This will help to protect your skin from further sun damage.

Sun-Friendly Skincare Products: Aloe Vera, After-Sun Lotions

There are a number of sun-friendly skincare products that can help to protect and nourish your skin. Aloe vera is a natural plant that has been used for centuries to soothe sunburns and other skin irritations. After-sun lotions contain ingredients that can help to cool, soothe, and hydrate skin after sun exposure.


In conclusion, prioritizing the health of your skin and eyes during the summer months is essential for your overall well-being. The sun’s intense rays can have both immediate and long-term effects on these sensitive organs, making it crucial to adopt protective measures. 

By following the health tips outlined in this blog, including applying sunscreen, wearing sunglasses, staying hydrated, and seeking shade during peak sun hours, you can significantly reduce the risk of sunburn, heat-related illnesses, and long-term damage to your skin and eyes.

Remember that prevention is key, and a proactive approach to your summer skincare and eye care routine can go a long way in preserving your health.

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