How to Sunbathe Without Getting Burned

The sun's rays are responsible for 90 percent of the skin's aging process, but at the same time, sunbathing and tanning are a pleasure that bring numerous psychological and physical benefits: they lift our mood by stimulating serotonin in the brain, strengthen our bones, make the brain more active, are the most important source of vitamin D, and even help us eat less.

To avoid wasting the benefits of the sun, and to avoid suffering any harm, just follow some useful advice, inspired by common sense.

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Useful tips for sunbathing

Taking it gradually, avoiding sun exposure during the hottest hours of the day, covering up at the right times, drinking plenty of water, and choosing plenty of fruits and vegetables at the table: these are some of the helpful tips for sunbathing without getting burned and without any risk.

Sunbathe graduallyThe first and most basic piece of advice for not wasting all the benefits of the sun and avoiding the risks associated with inadequate protection from its effects can be summed up in one word: gradualness. You don't need to dive into the sun, like you would for a swim in the sea, but rather embrace it responsibly and correctly. That is, one step at a time. Knowing that skin needs 10 days to develop a long-lasting tan, and that the hours between 11:00 AM and 3:00 PM are the hours with the strongest radiation.
Use protective creams, especially the first few times you expose yourself to the sun's rays. The sun protection factor (SPF) can be: SPF 30 or 50+ if you have fair skin or are in the first few days of exposure. SPF 15–30 if you have darker skin or are already tanned (but it should still be used!).
Sunbathe gradually. The first and most basic piece of advice for not wasting all the benefits of the sun and avoiding the risks associated with inadequate protection from its effects can be summed up in one word: gradualness. You don't need to dive into the sun, like you would for a swim in the sea, but rather embrace it responsibly and correctly. That is, one step at a time. Knowing that skin needs 10 days to develop a long-lasting tan, and that the hours between 11:00 AM and 3:00 PM are the hours with the strongest radiation.
The body protects itself. And fruits and vegetables help. Once the “one step at a time” rule has been introduced, also to avoid sunburn And for more serious problems, the body will be able to protect itself from the sun on its own. It has all the resources to do so. Rather, after gradual progression, the most important protective factor is diet: avoid fatty foods during hours of sun exposure. Prioritize fruits and vegetables, and drink plenty of water.
A T-shirt and patience for aesthetics. Don't overdo it, especially if you have delicate skin and are therefore more exposed to the sun's intense rays. A cotton T-shirt, as a sunblock, is very useful, especially during the hottest hours of the day. And in general, always being uncovered and exposed to the sun is a mistake. And it's also risky.
Know your skin. To understand how and where the sun will take you, in terms of tan, and so to avoid unnecessary stress, start with a scientific fact: the color and intensity of your tan depend on your skin and the amount of melanin it produces. In short: people with brown or black skin and hair have more melanin, tan more, and are more protected from UV rays; those with fair skin are more susceptible to sunburn and dark spots on the face and backs of the hands.
The damage of too many UV rays. Here too, awareness and responsibility are two clear words in sustainable lifestyles. Science has established, for years now, that excessive exposure to UV rays promotes premature skin aging, increases wrinkles and skin blemishes. In technical terms, it's called "sun damage," not to mention the increased risk of cancer. Without alarmism or obsession, these are all things you should know.
Hats and more. Aside from a sun-blocking T-shirt, hats and sunglasses are two other valuable items for protecting yourself from the sun's rays and, in general, excessive exposure to what we rightly desire during the summer. Instead, have fun choosing hats and sunglasses that make you feel comfortable, and perhaps more attractive.
Avoid perfumes. If you expose yourself to the sun with makeup and perfume, and don't protect yourself, the possible consequences are: blotchy skin or even allergic reactions. Why risk it? If you're planning on staying in the sun, you can also make the effort to avoid perfume and makeup and avoid wasting your day waiting for the perfect tan.
How to use sunscreen. Introduction: Using sunscreen and sunscreen products in general is useful and sometimes not only necessary, but indispensable. But again: don't overdo it and avoid waste. Apply them effectively and in the right doses, perhaps after a phone call (a visit isn't necessary) to your trusted dermatologist. In any case, keep in mind that sunscreens don't expire. After a year from opening, they no longer guarantee their SPF.
How to use tanning products. The most common mistake, which is a double waste for your health and your body, is this: using tanning products instead of sunscreens to gain color more quickly. Nothing could be more wrong. In this way, in fact, not only do you not protect your skin, leather But you multiply the sun's harmful effects. And you greatly increase the chances of a severe sunburn.
Read the ingredients of sunscreen products carefully. It's not difficult to learn to read the ingredients of commercial sunscreen products by looking at the labels on the packaging. Recently, the US FDA (the agency that also regulates the sale of these products) criticized some active ingredients used to absorb UV rays in chemical sunscreen products. These discussions about sprays, creams, and sunscreens are endless, and even concern dosages (2 milligrams per square centimeter of skin, four times a day: this is the manufacturer's recommendation, and it's probably excessive). In general, it's best to carefully read the ingredients of sunscreens and choose physical sunscreens like titanium oxide or zinc dioxide. And instead of overusing products and compulsively purchasing them, perhaps always consult your dermatologist. All it takes is authoritative and competent advice, and waste is avoided.

How long can we stay in the sun?

There's no universal rule for how many hours we can spend in the sun. Differences arise depending on a person's age (children and the elderly certainly need less time in the sun), their physical condition (whether they have light or dark skin), and the time of day they're exposed to the sun's rays (the hottest hours are also the ones when we should spend the least). Generally speaking, however, we can try to draw a rough estimate: in summer, you can spend between one and two hours in the sun a day . No more. Keep in mind that if you have light skin, spending more time in the sun won't help; if anything, you'll risk dermatitis or other skin problems. However, the good news for everyone, whether you have light skin or dark skin, is that during the warmer months, you can tan even under an umbrella. There's no need for any special precautions, except to wear a T-shirt and avoid going shirtless.

What are the best hours for sunbathing?

Here too, age plays a key role in deciding the best time to sunbathe. Children under 4 should be out in the sun in the early morning, between 7 and 10 a.m., and in the afternoon no earlier than 17 p.m. These are more or less the times to choose for older people , who have to make the most sacrifices in terms of sun exposure. For everyone else, the fundamental recommendation is just one: avoid sun exposure between 12 p.m. and 15 p.m. These are impossible times for tanning.

How long does it take to get a tan?

To determine how long it takes to tan , skin color and characteristics are more important than age . Those with fair skin will always tend to have a reddish hue in the sun; those with darker skin, however, can change color even in just one sunny day and go toward stronger hues. An important tip: when the sun is strong and during the height of summer, don't overdo it with tanning creams to accelerate the change in skin color. It's a waste: let nature take its course, without forcing it. Instead, think about protecting yourself with a specific cream. And keep in mind that sea water, which is also free, has more or less the same effect as a tanning cream.

The sun that tans the most

The sun that tans the most is undoubtedly the mountain sun, and the higher you go, the more the effects of solar radiation increase. Let's look at some numbers to better understand. The reflection of solar radiation is 80 percent in the mountains, particularly on snow, and only 20 percent on sand. Four times more powerful in the mountains. These differences between mountains and the sea pose a problem for those who choose high-altitude vacation spots: they must pay particular attention to the sun and increase their level of sun protection. On the other hand, their tan will take longer and be more complete.

The importance of skin color

Skin color significantly affects your tan. People with fair skin should increase their sunscreen and avoid prolonged exposure. Those with more melanin, however, can rely on their skin's natural protection from the sun's rays.

Can you get sunburned under an umbrella?

Even under an umbrella, when we feel protected by the dome that shines down on us, we can get sunburned. The sun's rays are reflected by sand and water, so even if we're in the shade, our exposure is only 50 percent compared to direct sunlight. Even a cloudy sky doesn't mean we can avoid sunburn, so we can ignore precautions. UV rays also filter through clouds, and it's best not to overexpose yourself even if the sky is gray. Instead, unless you have any particular needs, the right level of protection for a sunscreen is medium. But be careful: there's no multiplier effect. A SPF 60 sunscreen isn't double that of a SPF 30, but only 5-10 percent more.

Who can't sunbathe

There are certain groups for whom sun exposure, especially during the summer months, is absolutely inadvisable . First and foremost are people undergoing radiotherapy or chemotherapy. In the past, protocols prohibited exposure even 6-12 months after treatment; fortunately, this threshold has now been reduced to 2-3 months. Those undergoing treatment for certain skin conditions or who have recently undergone specific skin procedures should not be exposed to the sun. However, it's always a good idea to discuss this with your doctor before making a final decision. The same goes for pregnant women and those taking certain medications, such as antibiotics. Those suffering from lupus, an autoimmune disease that causes inflammation of the body's tissues, should also avoid sunbathing for a tan. Of course, anyone who is not allowed to sunbathe for a tan is welcome to swim in the sea, unless specifically advised otherwise by their doctor.

Sunniest cities in Italy

The cities more The sunniest cities in Europe are found between Spain and Italy. It's a real neck-and-neck race. The top six spots in the ranking are occupied by four Spanish cities and two Italian cities, both in Sicily. The lead goes to Alicante, Spain, with 349 hours of sunshine per month and an average year-round temperature of 19 degrees Celsius. Catania follows with 347 hours of sunshine per month and an average temperature of 18 degrees Celsius, and behind the Sicilian city is Murcia, Spain (346 hours and an average temperature of 19 degrees Celsius). In fifth place is Malaga, ahead of the other Sicilian city with plenty of sunshine year-round: Messina.

How to sunbathe without getting burned