How to avoid sunburn this summer (it's not just about sunscreen!)

Summer is here, so let's talk about sunburn.

I think many people can agree that one of the worst feelings during the beautiful summer months is heading inside after a day in the sun, looking in the mirror and realizing that you got a sunburn. Your skin feels hot, showers sting, and the redness can be embarrassing. On top of all that, sunburns can increase your risk for skin damage, skin cancer, and other issues in the future.

As we head into summer beach weekends it is important to keep in mind the risks that come with long-term sun exposure, the importance of sunscreen, and some sun safety tips that can make your time outside a bit more enjoyable this summer.

The effects of sun exposure

Sun exposure can be enjoyable and even beneficial in terms of vitamin D, plus who doesn't love a summer tan.

However, too much of it can be dangerous as overexposure to ultraviolet radiation from the sun can lead to sunburn, skin cancer, premature aging of the skin, cataracts and other eye damage, and immune system suppression, according to the Environmental Protection Agency.

According to the Food and Drug Administration, skin cancer is the most common form of cancer in the United States with an estimated 1.4 million people living with melanoma of the skin the U.S. in 2021. Having a history of five or more sunburns can increase and even double your risk of developing melanoma, per the Skin Cancer Foundation.

People of all skin colors are at risk for sunburn and the other effects of UV radiation, however, those with pale skin, blonde, red, or light brown hair, or anybody who has had skin cancer or has a family member who has had skin cancer should be extra careful, per the FDA. Additionally, some medications can increase sun sensitivity.

Sun safety tips

Thankfully, sunburns and other issues that can come along with overexposure to the sun are largely preventable and there are many things that you can do to safely enjoy your time outside this summer whether it at the beach, by the pool, on a hike, or anywhere else.

Here are some sun safety tips from the EPA for a sunny but safe summer:

• Generously apply a broad-spectrum sunscreen with an SPF of at least 15 to all exposed skin 15 minutes before going outside. Broad-spectrum sunscreen can provide protection from ultraviolet A (UVA) and ultraviolet B (UVB) rays. Reapply sunscreen every two hours and after swimming or sweating.

• Wear protective clothing such as sunglasses, wide-brimmed hats, long-sleeved shirts, or pants

• Seek shade when possible and try to avoid direct sunlight between 10 a.m. and 4 p.m. when the sun's UV rays are strongest

• Use extra caution near water, snow and sand which all reflect the sun's rays, increasing your chance of burning

• Check the UV index before heading outside

• Avoid sun tanning and tanning beds

Make sure that you are reading the labels on your sunscreen carefully to "ensure you get the most potential benefit from sunscreen use," says the FDA.

Broad spectrum SPF and SPF ratings

Any sunscreen labeled "broad spectrum" had to pass the FDA's requirements. If the sunscreen is not broad spectrum or is a lower SPF than 15, the packaging will carry a warning that says, "Skin Cancer/Skin Aging Alert: Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging."

Additionally, manufacturers may not make claims that their sunscreens are water or sweat proof, provide instant protection, or provide protection for more than two hours without reapplying.

Sunscreens can only be legally marketed in lotion, cream, stick, gel, oil, butter, paste, spray and powder. All other forms such as wipes, or body washes cannot be legally marketed.

This article originally appeared on NorthJersey.com: Sun safety tips to avoid sunburn this summer