HealthInfo Canterbury
New Zealand's sun can have very high levels of ultraviolet (UV) radiation (as can sunbeds). Too much UV can damage your skin and lead to skin cancer, including melanoma, which is the most dangerous skin cancer. Being sun-smart means always avoiding getting sunburned.
The best way to avoid too much UV is to avoid the sun between 10 am and 4 pm from September to April. This is when UV is at its most intense.
If you do need to be outside during this time, there are several things you can do to cut down the amount of UV you're exposed to.
Shade is one of the best ways to protect your skin. Seek it out whenever you can, whether by using umbrellas or shelter.
When you can't find shade, cover up to keep the sun off your skin and out of your eyes. Wear:
Use lots of sunscreen and reapply it often. Use it on any exposed skin you can't fully cover, such as your face. Always use a broad spectrum (UVA and UVB) water-resistant sunscreen of at least SPF (sun protection factor) 30.
Make sure you use enough sunscreen. As a guide, an average-sized adult should use 7 tsp for their whole body (arms, legs, torso, back, face, hands, neck and ears). That's a good cupped palm-full.
See the video at the top of this page for how much sunscreen to apply and how to apply it.
Some people think that using a sunbed is a safe way to tan, but this isn't true. Using a sunbed increases your risk of getting melanoma, the most serious form of skin cancer. It also ages your skin prematurely. You can read more about the risks of using sunbeds on the Ministry of Health website.
Keep pēpi (babies) less than 6 months old out of the sun when the UV index is three or higher (the NIWA link below explains the UV index). If that isn't possible, make sure your pēpi baby is wearing clothes and a hat for protection. Only apply sunscreen to areas that can't be protected by clothing or wraps, such as your baby's face, ears and hands.
We all need brief exposure to the sun to make enough vitamin D. Unless you have sun-damaged skin or a history of skin cancer, the best way to get this is by outside activity, such as a daily walk. The time of day you should do this varies with the season: around noon from May to August, before 10 am or after 4 pm from September to April.
HealthInfo recommends the following pages
This page explains the UV index (UVI) and has links to graphs of local UV levels and smartphone apps to help you monitor UV levels.
This factsheet explains about UV radiation and what to look for when choosing sunglasses.
Written by HealthInfo clinical advisers. Last reviewed December 2021.
See also:
Review key: HISUM-84488