How much sun can you get in summer?

Introduction: Being exposed to the sun, for a limited period of time, during the summer months is beneficial for our mental and physical health. Above all, it allows us to get a vitamin D boost and improves our appearance, giving us a beautiful complexion. But overdoing it is important, due to a number of side effects, including sunburn. When deciding how long you can stay in the sun, a number of factors play a role: the vitamin D target, skin type, time of day and age

Index of topics

Vitamin D

To allow our body to synthesize the vitamin, it is not necessary to spend hours in the sun, 10-15 minutes of exposure per day is enough, even in the early morning or late afternoon, with your face, hands, and forearms exposed, even in winter. A simple walk or outdoor physical activity is more than enough to ensure we get the right amount.

Those 10-15 minutes, however, added together every week, every month and throughout our lives, if proper sun protection is not used, are more than enough to cause DNA damage and increase the risk of sunburn, erythema and other side effects caused by the sun. For this reason it is important to always use sunscreen, regardless of how much time you spend in the sun.

To reduce the risk of skin damage, it is also generally recommended to:

- avoid prolonged exposure during the most intense UV hours;
- wear a hat and Sun glasses;
- seek shade whenever possible.

Skin type

Skin is crucial for determining how long we can stay in the sun. As a very rough guide:

Very fair skin: may start to burn in 10 20-minute under a strong summer sun.
Medium skin: often 20 40-minute.
Dark skin: generally longer, but the risk of UV damage is not absent.

Hours

In the summer months in Italy, the generally safest times to be in the sun are:

Before 10:00 in the morning.
After 17:00-18:00 PM in the late afternoon (the exact time depends on the area and the month).

The hours that should be limited the most are generally between the 11: 00 and the 16: 00, when the UV index reaches its highest values and the risk of sunburn and skin damage increases significantly.

If your goal is:

Get a tan: Gradual exposures in the early morning or late afternoon are generally preferable.
Taking in vitamin D: Brief exposure can be effective even outside of peak hours, although production is faster when the sun is highest. However, this benefit must be balanced against the risk of UV damage.

Age

Age is also a determining factor in determining how much time we can spend in the sun. This is a sort of table that divides people and the permitted amount of sun exposure based on their age.

Children from 6 months to 12 years

Maximum time: no more than 15-20 minutes during safe hours.
Protection: always with SPF 50 and covered with a t-shirt and a hat.
Reason: The skin's defense mechanisms are still immature. Sunburns suffered during this stage double the risk of melanoma in adulthood.

Adults aged 13 to 64

Maximum time: 15 to 60 minutes without protection (depending on the skin type) for vitamin D.
Protection: SPF 30 or 50 depending on skin tone.
Reason: the skin has a mature barrier and produces melanin efficiently, but still undergoes photoaging.

Seniors over 65 years old

Maximum time: reduced compared to adults (about 15-20 minutes for vitamin D).
Protection: always necessary, even for short exposures.
Reason: Aging skin is thinner, produces less melanin, and dehydrates quickly. Furthermore, the ability to synthesize vitamin D decreases, making supplements necessary rather than prolonged sunbathing. There's also a greater risk of heatstroke due to a reduced thirst perception.