How to Avoid a Sunburn at the Beach: Your Complete Protection Guide

The beach is a perfect storm for sun damage - direct sunlight, reflective sand and water, and hours of exposure. Here’s your comprehensive guide to enjoying the beach without the burn.

1. Time Your Sun Exposure

A little planning goes a long way.

• Avoid peak UV hours between 10 AM and 4 PM

• Schedule beach time for early morning or late afternoon

• Check the UV index before you head out

• Cloudy? You can still burn— UV rays penetrate cloud cover

2. Layer Your Protection

UPF Clothing

• Choose UPF-rated swimsuits and cover-ups

• Pack a long-sleeve rash guard for water activities

• Wear a wide-brimmed hat (3" brim or more)

• Don’t forget UV-protective sunglasses

Sunscreen Strategy

American Academy of Dermatology Association guidelines:

• Apply 30 minutes before sun exposure

• Use a broad-spectrum SPF 30+

• Reapply every 2 hours

• Reapply immediately after swimming or sweating

Don’t forget these often-missed spots:

• Ears

• Back of the neck

• Tops of feet

• Behind the knees

• Scalp/part line

3. Make Your Own Shade

• Bring a beach umbrella, canopy, or shade tent

• Arrive early to secure a naturally shaded area

• Remember: umbrellas block direct rays, but not all reflected UV 

4. Practice Smart Beach Habits

• Take frequent shade breaks

• Stay hydrated

• Use extra protection when you’re in or near the water

• Set a timer for your sunscreen reapplication

• Keep babies under 6 months out of direct sunlight

5. Know the Warning Signs

Head home or seek full shade if you notice:

• Skin turning pink

• A hot or tingling sensation

• Skin feeling tight

• Any sign that a burn is developing

Important: There’s no such thing as a “healthy tan.” Any change in skin color is a sign of UV damage.