When summer arrives, UV protection becomes one of the most important steps you can take for your health. The sun’s ultraviolet rays grow stronger in warm months, and without the right precautions, your skin and eyes can suffer serious damage. This article explains how UV rays affect your body, what you can do to stay safe, and when to speak with your family doctor or visit a walk-in clinic.
Why UV Protection Matters for Your Skin
The sun gives us warmth and light, but it also sends out invisible rays that can harm our skin. These are called ultraviolet (UV) rays. UV exposure builds up over time, and the effects are not always visible right away.
However, the sun also does some good things for our bodies. Sun exposure helps your skin produce vitamin D, which is essential for strong bones and a healthy immune system. Sunlight also triggers the release of serotonin, a chemical in the brain that helps improve your mood and reduce feelings of depression.
In addition, sun exposure causes the skin to produce melanin. Melanin is the pigment that gives skin its colour and provides some natural protection against UV rays. However, this natural protection is limited and should never replace proper sun safety habits.
The Harmful Effects of UV Rays on the Skin
On the other side, too much UV exposure without proper UV protection can cause serious harm. Short-term effects include sunburns, redness, and skin inflammation. Long-term effects are more serious and can include premature skin ageing, wrinkles, and skin cancer.
As we age, our skin becomes thinner and less able to defend itself. It loses some of its natural ability to act as a protective barrier. This makes older skin especially vulnerable to UV damage.
Furthermore, our skin loses some of its ability to produce sweat as we get older. Sweating is one of the ways our bodies cool down. Without it, the risk of heat stroke increases during hot summer days. Staying cool and hydrated becomes even more important as you age.
Understanding UVA and UVB Rays
The sun produces two main types of UV rays that affect the skin: UVA and UVB. Each type works differently, but together they can cause significant damage.
UVA Rays
UVA rays make up about 95% of all UV radiation that reaches the Earth’s surface. They are present year-round, even on cloudy or rainy days. UVA rays can pass through clouds, glass windows, and even the outer layers of your skin.
Because they penetrate so deeply, UVA rays affect the skin’s DNA over time. As a result, they are strongly linked to premature skin ageing and the development of wrinkles. They are also present indoors if you sit near a window, which means UV protection is not just for outdoor activities.
UVB Rays
UVB rays make up the remaining 5% of UV radiation. However, they carry more energy and cause more direct damage to the skin’s surface. UVB rays are the main cause of sunburns, skin redness, and inflammation.
More importantly, UVB rays can alter the genetic material inside skin cells. This is the key reason they are strongly linked to skin cancer. UVA rays amplify the damage caused by UVB rays, which is why broad-spectrum UV protection — covering both types — is so important.
According to Health Canada’s sun safety guidelines, UV rays are strongest between 11 a.m. and 3 p.m. from April through September. They are also more intense at higher altitudes and near reflective surfaces like water, sand, and snow.
How to Choose the Right Sunscreen
Sunscreen is your first line of defence for UV protection. It helps your skin’s natural defences block or absorb harmful rays before they cause damage. However, choosing the right product matters.
Understanding SPF Numbers
SPF stands for Sun Protection Factor. It measures how well a sunscreen protects against UVB rays. An SPF 15 product blocks about 93% of UVB rays, while SPF 30 blocks about 97%, and SPF 50 blocks about 98%.
For everyday Canadian summers, most dermatologists recommend using at least SPF 30. If you are spending a full day at the beach, a lake, or a pool, SPF 50 or higher is a better choice. No sunscreen blocks 100% of UV rays, so additional precautions are always wise.
Choosing Sunscreen for Your Skin Type
Not all sunscreens work the same way for everyone. Your skin type plays a big role in which product is right for you. Dry or sensitive skin needs a more moisturising formula, while oily or acne-prone skin does better with lightweight, non-comedogenic options.
People with lighter skin and less natural melanin are at higher risk of UV damage. They benefit most from higher SPF products and more frequent reapplication. Regardless of skin tone, everyone benefits from consistent UV protection.
The Mayo Clinic’s guide to choosing sunscreen recommends looking for the label “broad-spectrum,” which means the product protects against both UVA and UVB rays.
How to Apply Sunscreen Correctly
Apply sunscreen to all exposed skin — your face, neck, hands, arms, and legs — about 30 minutes before going outside. This gives the product enough time to absorb and start working. Do not forget your ears and the back of your neck.
Reapply every two hours, or sooner if you are swimming or sweating heavily. Most people do not apply enough sunscreen. As a general rule, you need about one full teaspoon for your face and neck, and a full shot glass worth for your body.
Other Smart UV Protection Habits
Sunscreen is essential, but it works best as part of a broader sun safety routine. There are several other steps you can take to protect your skin and eyes this summer.
Protect Your Eyes
UV rays do not just damage your skin — they can also harm your eyes. Prolonged UV exposure increases the risk of cataracts and can even cause a sunburn on the surface of the eye, known as photokeratitis.
Choose sunglasses that block 100% of both UVA and UVB rays. Look for lenses that are the same colour throughout, ideally grey or smoke-toned, and check that they are free of scratches or distortions. Wraparound styles offer the best coverage.
Seek Shade and Cover Up
Staying in the shade between 11 a.m. and 3 p.m. is one of the most effective UV protection strategies. Wear lightweight, long-sleeved clothing and a wide-brimmed hat when you are outdoors for extended periods.
Remember that UV rays can pass through glass. If you spend long periods near sunny windows at home or in the car, consider applying UV-blocking window film. This is a simple and affordable step that many Canadians overlook.
Stay Hydrated
Drinking enough water helps your body regulate its temperature through sweating. Proper hydration also supports your skin’s ability to act as a protective barrier against the sun. In summer, aim to drink water regularly throughout the day, not just when you feel thirsty.
A well-balanced diet rich in antioxidants — found in fruits, vegetables, and foods high in fibre — can also support your skin’s natural defences against UV damage. According to Healthline’s research on skin-protective foods, nutrients like vitamin C, vitamin E, and beta-carotene may help reduce UV-related skin damage from the inside out.
When to See a Doctor
Most sunburns can be treated at home with cool water, moisturiser, and rest. However, some situations call for professional care. You should visit a walk-in clinic or your family doctor if you experience severe sunburn with blistering, dizziness, fever, or signs of heat stroke.
It is also important to have your skin checked regularly for any unusual changes. Look for new moles, spots that change in size or colour, or any sore that does not heal. Skin cancer is highly treatable when caught early, and your provincial health plan covers regular check-ups with your family doctor.
If you are unsure which sunscreen or UV protection products are right for your skin type — especially if you have a history of skin cancer or a skin condition like rosacea or eczema — ask your family doctor or a dermatologist for personalised advice.
What SPF sunscreen should I use in Canada?
Health Canada recommends using a broad-spectrum sunscreen with at least SPF 30 for everyday UV protection in Canadian summers. If you are spending extended time outdoors near water, sand, or snow, choose SPF 50 or higher and reapply every two hours.
Do I need UV protection on cloudy days?
Yes — UV protection is necessary even on cloudy or overcast days. UVA rays, which make up about 95% of UV radiation, pass through clouds and can still damage your skin and eyes. Make sunscreen part of your daily routine year-round, not just on sunny days.
What are the signs of too much sun exposure?
Signs of too much sun exposure include red or painful skin, blistering, swelling, and in serious cases, dizziness, nausea, or fever — which may signal heat stroke. If you notice these symptoms, move to a cool place, drink water, and visit a walk-in clinic if symptoms are severe.
Can UV rays come through windows?
UVA rays can pass through standard glass windows, which means you can receive UV exposure even while sitting indoors near a sunny window or while driving. Applying UV-blocking window film or wearing sunscreen daily can help reduce this indoor UV exposure.
What type of sunglasses offer the best UV protection?
Look for sunglasses labelled as blocking 100% of both UVA and UVB rays. Wraparound frames offer the most coverage, and lenses should be a uniform colour — grey is ideal — with no scratches or distortions. Good UV protection for your eyes reduces the risk of cataracts and other sun-related eye damage.
Is UV protection different for darker skin tones?
People with darker skin tones have more natural melanin, which offers some built-in UV protection. However, this does not eliminate the risk of skin cancer or other UV damage. Everyone, regardless of skin tone, benefits from using broad-spectrum sunscreen and practising consistent UV protection habits.
Key Takeaways
UV protection is essential year-round, not just during summer months — UVA rays are present even on cloudy days.
The sun produces two types of harmful rays: UVA (linked to ageing and wrinkles) and UVB (linked to sunburns and skin cancer).
Use a broad-spectrum sunscreen with at least SPF 30, applied 30 minutes before going outside and reapplied every two hours.
Choose sunscreen based on your skin type, activity level, and time of day — higher SPF is better for beach, lake, or pool settings.
Wear sunglasses that block 100% of UVA and UVB rays to protect your eyes from cataracts and UV-related damage.
Stay in the shade between 11 a.m. and 3 p.m., drink plenty of water, and eat a healthy, balanced diet to support your skin from the inside.
See your family doctor or visit a walk-in clinic if you have severe sunburn, signs of heat stroke, or any unusual skin changes.
This article is for informational purposes only. Always consult your family doctor or a qualified healthcare provider for advice specific to your health needs.
