Sun Protection Tips to Prevent Sunburn

Strong sunshine is part of life in much of Pakistan for many months of the year. The sun's ultraviolet (UV) rays can burn the skin, damage the eyes and, over years, raise the risk of skin cancer. Protecting yourself is simple and costs little.

Why does sun protection matter?

According to WHO, UV radiation causes sunburn and most skin cancers, and it can also damage the eyes, including contributing to cataracts. Sunburn in childhood raises the risk of skin cancer later in life. People with darker skin burn less easily, but they can still get sun damage and skin cancer, and sunburn may not show as redness on darker skin.

When is the sun most dangerous?

UV rays are strongest around the middle of the day. The NHS suggests staying in the shade between 11am and 3pm. WHO advises taking extra care whenever the UV Index is 3 or higher, which many weather apps show.

How can I protect my skin and eyes?

Seek shade and cover up

• Stay in the shade, especially around midday.
• Wear loose, long-sleeved tops and long trousers made from closely woven fabric.
• Wear a wide-brimmed hat that shades your face, ears and neck.
• Wear wraparound sunglasses that block 99–100% of UV rays.

Use sunscreen correctly

• Choose a broad-spectrum sunscreen with SPF 30 or higher that also protects against UVA.
• Use enough. An adult needs around 6 to 8 teaspoons to cover the whole body.
• Apply it about 30 minutes before going out, and again just before you leave.
• Reapply every 2 hours, and straight after swimming, sweating or drying with a towel.

How do I protect babies and children?

• Keep babies under 6 months out of direct strong sunlight.
• Dress older children in hats and clothing that covers their skin, keep them in the shade at midday, and use SPF 30 sunscreen on exposed skin.

Who needs extra care?

People with pale skin, freckles, light-coloured eyes or many moles burn more easily. People who work outdoors and people who get sudden strong sun exposure also need to take extra care.

How do I treat mild sunburn?

• Get out of the sun as soon as possible.
• Cool the skin with a cool shower, bath or damp towel. Do not put ice directly on the skin.
• Use a moisturiser or after-sun cream.
• Drink plenty of water to avoid dehydration.
• Do not pop blisters or pick at peeling skin, and avoid tight clothes over the burn.
• Keep the burnt skin covered from the sun until it heals, usually within 7 days.

When to see a doctor

Severe sunburn can lead to heat exhaustion or heatstroke. Get medical help if:

• The skin is blistered or swollen
• You have a very high temperature or feel hot and shivery
• You feel very tired, dizzy or sick
• You have a headache or muscle cramps
• A baby or young child has sunburn

Heatstroke is an emergency. If someone becomes very unwell in the heat, call Rescue 1122 where available for an ambulance straight away.