HealthInfo Waitaha Canterbury
Sun-smart behaviour
Ngā tikanga manea ā-rā
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.
How to avoid too much UV
The best way to avoid too much UV is to avoid the sun between 10 am and 4 pm from September to April and whenever UV levels are 3 or higher. You can check the daily recommendations for your area on SunSmart.
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 are exposed to.
Shade
Shade is one of the best ways to protect your skin. Seek it out whenever you can, whether by using umbrellas or shelter.
Cover up
When you cannot find shade, cover up to keep the sun off your skin and out of your eyes. Wear:
- a broad-brimmed hat or a cap with flaps to protect your ears and neck
- sunglasses (preferably wrap-around) that are labelled as 100% protective against UVA and UVB rays
- tightly woven, loose-fitting, dark-coloured clothing that covers your arms, legs and body. Some clothing designed for sun protection has UV protection factor (UPF) ratings. A UPF of 15 to 20 is good protection, 25 to 35 offers very good protection and 40+ offers excellent protection.
Sunscreen
Use lots of sunscreen and reapply it often. Use it on any exposed skin you cannot 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.
- Before applying any sunscreen, check it is not past its use-by-date (expired).
- Apply it to clean, dry skin, 20 minutes before going outside.
- Reapply it every 2 hours, even if it says it will give you longer protection. Reapply it after being in water or sweating.
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 is 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.
Wear sunscreen when using UV lamps in nail salons. UV or LED lamps are used in some nail salons to set gel manicures or speed-dry regular manicures. These lamps emit UV radiation and can add to your risk of getting skin cancer. If you are concerned, wear fingerless gloves. Or apply a broad-spectrum sunscreen of SPF 50 or higher 20 minutes before your hands are exposed to the lamp.
Avoid sunbeds
Some people think that using a sunbed is a safe way to tan, but this is not true. Using a sunbed increases your risk of getting melanoma or other forms of skin cancer. It also ages your skin prematurely.
Keep babies safe from the sun
Keep pēpi (babies) less than 12 months old out of the sun when the UV index is 3 or higher (the NIWA link below explains the UV index). If that is not possible, make sure your pēpi is wearing clothes and a broad-brimmed hat for protection. Only apply sunscreen to areas that cannot be protected by clothing or wraps, such as your baby's face, ears and hands. Make sure the sunscreen is labelled for sensitive skin or suitable for tamariki (children).
Sun and vitamin D
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
- NIWA – UV and ozone
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.
Written by HealthInfo clinical advisers. Last reviewed March 2025.
Sources
See also:
Review key: HISUM-84488
