Whether it’s enjoying the garden, walking the dog or heading off on holiday, many of us look forward to spending time in the sunshine. 

A bit of sun can lift our mood and help our bodies make vitamin D. But when it comes to protecting our skin, there can be a lot of confusion about what’s fact and what’s fiction. 

There’s a lot of misinformation out there, but we know that damage to our skin from the sun is the number one cause of melanoma skin cancer. In fact, our latest analysis showed that melanoma skin cancer cases in the UK have reached an all-time high. 

That might sound scary, but the good news is that up to 9 in 10 UK cases could be prevented by being safe in the sun.

So, read on to find out the truth behind some common myths and misconceptions to help you enjoy sunny days while looking after your skin.

Myth #1: The sun is strongest when it’s hottest

Surprisingly, not necessarily. UV rays from the sun cause the skin damage that can lead to cancer, but UV rays aren’t hot and you can’t feel them. The heat of the sun comes from a different type of ray, called infrared. This means we can’t tell how strong the sun’s rays are from how warm it is outside.

UV rays are strongest when the sun is highest in the sky. In the UK, this is between 11am and 3pm. The sun can be strong enough to cause skin damage between mid-March and mid-October, even if it’s cloudy or doesn’t feel warm.

To really understand how strong the sun’s UV rays are, we need to check the UV index. You can find out the UV index on most weather forecasts, your phone weather app or the Met Office website. It starts at 1 when the UV is low and in theory has no upper limit, but in the UK it’s very rare to see levels above 9. In other parts of the world, it can get much higher – regularly hitting 10 in the Mediterranean and 16 around the equator!

When the UV index is 3 (moderate) or above, you should consider taking action to protect your skin, as the sun can be strong enough to damage some skin types. You can read more on our UV index webpage.

Myth #2: I need to get as much sun as possible to get enough vitamin D 

A bit of sun can help our bodies to make vitamin D, which is important for things like healthy bones. How much sun is required to do this will vary from person to person. In the UK summer, people with lighter skin tones only need brief sun exposure, while people with darker skin tones may need more time for the body to make enough vitamin D.

Whatever your skin tone, there’s no need to sunbathe or risk sunburn in order to get vitamin D. Once your body has made enough, it’ll start to break down any extra vitamin D that’s made, so spending even longer in the sun won’t help. Plus, you can get vitamin D from your diet or supplements. In fact, the UK government recommends that everyone considers taking a daily vitamin D supplement during the autumn and winter. 

People with darker skin tones are also more likely to have low vitamin D, so the NHS recommends taking a daily supplement throughout the year. The NHS also has advice around vitamin D supplements for children and babies. If you are ever worried or have concerns about your vitamin D levels, speak to your GP. 

Myth #3: Sunscreen is the best way to protect myself from too much sun

When it comes to protecting your skin, there’s much more to think about than just sunscreen. The best ways to stay safe in the sun are to spend time in the shade, especially between 11am and 3pm in the UK, and cover up with clothes that cover your shoulders, a wide-brimmed hat and UV protection sunglasses.  

Sunscreen is a great line of defence when used in combination with seeking shade and covering up. Pick a product with at least SPF 30. In the UK, the star rating on sunscreen bottles indicates the level of UVA protection given by the product, so make sure to pick a sunscreen with 4 or more stars. Or look for the letters ‘UVA’ in a circle if you can’t see a star rating.  

Make sure you put lots on and reapply regularly throughout the day – at least every two hours and after swimming, towelling or sweating. That applies to products that claim to be once-a-day as well – all sunscreens require reapplication, despite what the label may say. And this is just as essential to do in the UK as it is on holiday! 

Myth #4: The SPF in my makeup is enough

Sadly not. Even if your makeup label claims to offer sun protection, you’d need to apply several times the normal amount of foundation to get even close to the level of protection stated on the label. You’re also highly unlikely to reapply makeup regularly throughout the day, which is required to keep protected.

So, if the weather means you need to protect your skin, sunscreen is the product to reach for, alongside shade and covering up! Make-up or moisturiser with SPF won’t be enough to protect you from harmful UV rays.

Myth #5: Aftersun products repair the damage done by sunburn 

No, they don’t. While aftersun products may soothe the unpleasant symptoms of sunburn, they won’t fix any damage that was done to the DNA inside your cells. So, if you start to notice the signs of burning, seek shade and cover up immediately. Don’t spend more time in the sun that day – even with sunscreen. And don’t rely on aftersun to fix the damage, because it can’t. You know your skin best, so try to learn from any time you get caught out. 

Myth #6: Ingredients in sunscreen can give me cancer  

This isn’t true. Sunscreens are regulated as a cosmetic in the UK. There are strict safety rules controlling the ingredients, and there is currently no evidence to show that ingredients in sunscreen cause cancer. Sunscreen is safe to use and is a great line of defence for the parts of your body you can’t cover. 

While there’s no evidence to suggest that any of the ingredients in sunscreen increase skin cancer risk, we know that too much UV radiation from the sun or sunbeds does. In fact, it’s the number one cause of melanoma. 

That’s why using sunscreen in combination with seeking shade and covering up is so important for protecting your skin. 

If you have concerns about which sunscreen to use, speak to a pharmacist or doctor who can help you find the option right for you. 

Myth #7: A base tan protects me from sunburn

A base tan, whether it’s from the sun or sunbeds, will not protect you from getting sunburnt.  A tan is a sign of skin damage and offers very little protection against the sun – some studies estimate that tanned skin offers a sun protection factor (SPF) of around 3, which is far lower than the SPF needed to enjoy the sun safely.  

There’s no such thing as safe tanning from UV radiation. So, the best way to protect your skin when the sun is strong is to seek shade, cover up with clothes, a hat, and UV protection sunglasses, and apply sunscreen regularly, whether at home or on holiday. 

Myth #8: Tanned skin is a sign of good health 

This isn’t true. A tan is a sign that your skin is trying to protect itself from the damage the sun is doing. While sunburn is a clear sign that the DNA in your skin cells has been damaged by too much UV radiation, skin damage isn’t just sunburn – it can start before then, and it can build up over time. As damage builds up over time, the risk of developing skin cancer increases. Therefore, there’s no such thing as safe UV tanning. 

A sun tan makes many of us feel better, but there are safer ways to get one, such as tan from a bottle or a spray tan. But remember, a fake tan won’t protect you from UV radiation.

Myth #9: People with darker skin don’t get sunburnt 

Anyone can get sunburnt – including people with darker skin tones such as black or brown skin. But your risk of getting sunburnt and how sunburn looks and feels will depend on your skin type. For people with lighter skin tones, sunburned skin is usually red, sore, and swollen. In people with darker skin tones, sunburned skin might not change colour but will often feel irritated, itchy, tender and sore. 

Generally, in the UK, people with lighter skin tones are at higher risk of sunburn. But just because people with darker skin tones might have a lower risk, that doesn’t mean there’s no risk at all. Anyone can get skin cancer, so make sure to get any unusual changes to your skin checked out by your doctor. You can read about signs and symptoms of skin cancer on our webpage. 

Myth #10: More expensive sunscreens provide better protection 

This isn’t the case. The most important thing is actually the SPF and star rating, rather than price or brand. Make sure you pick a product with at least SPF 30 and 4 or 5 stars. It’s also really important to find a product that works well for you – pick something that you find easy to apply, that you like the feel and smell of. This is because you need to wear lots of sunscreen to get the SPF on the bottle and you also need to reapply regularly throughout the day. And if you like the way it feels, you’re more likely to do that!

Choose a lotion, pump spray or roll-on product, not an aerosol. Aerosol sunscreens can be patchy and do not provide a thick-enough layer for protection. 

Myth #11: Sunscreen lasts forever 

Many of us will find an old bottle of sunscreen at the back of the cupboard and think “I have no idea when I opened that”. But most sunscreens expire. Look for a symbol with an open lid, the letter M and a number. This shows how many months the sunscreen will last once open. If it’s out of date, it’s best to buy a new one.  

Like most cosmetics, sunscreens should be stored in a cool, dry place away from direct sunlight. 

Myth #12: I’ve been sunburnt before, so there’s no point in protecting myself now – the damage is already done 

First of all, getting sunburnt doesn’t mean that you will definitely develop skin cancer. Your body can repair some of the damage, but the more times you get sunburnt, the higher your risk of developing skin cancer. 

It’s never too late to start protecting your skin. By taking steps to enjoy the sun safely, you can stop the damage building even further and keep your risk as low as possible. Take the next time you head out into the sun as an opportunity to protect your skin by seeking shade, covering up and using sunscreen regularly and generously.

Myth #13: Following salon guidance makes sunbed use safe  

You might see false claims about the health benefits of using sunbeds, there’s no such thing as safe tanning with sunbeds. Many people believe that following salon guidance makes them safe, but this isn’t true. Whatever your skin tone, using sunbeds increases your risk of skin cancer. 

Remember, there is no need to use sunbeds to get enough Vitamin D, and sunbeds will not help you build a tolerance to the sun before you go on holiday. You might think that only using them a few times a year won’t do any harm, but any level of sunbed use increases the risk of skin cancer.  

Myth #14: The UV lamps used for gel nail manicures cause cancer 

Although these lamps give out UV radiation, it is very unlikely that someone would develop skin cancer after using them, even if they did so on a regular basis. UV nail lamps give out far less radiation than people are exposed to when they are outside in the sun or using a sun bed, so the overall risk to your health remains low. 

Myth #15: You can’t get sun damage through glass 

Indoors you’re mostly protected from sunburn (caused by UVB rays), but UVA rays which penetrate deeper into the skin can pass through glass. So if you spend lots of time doing something like driving or sitting in a conservatory when the sun is strong, then long-term you might be at risk of skin damage from UVA rays. 

If you’re stuck by the window, protect your skin with clothes, a hat and UV-protection sunglasses.