1. Stay indoors or look for shade in the middle of the day when UV radiation is strongest, usually between 10am and 4pm.
  2. Seek shade under an umbrella, tree, or other shelter before you need relief from the sun.
  3. Don’t get drunk in the sun: recent research has shown that drinking in the sun increases your risk of skin cancer.
    image© Ryan Tir
  4. Plan outdoor activities for the early morning or late afternoon, when UV radiation is one third of what it is at midday.
  5. Cover up – long-sleeved shirts, long trousers, wide-brimmed hats, and sunglasses offer the best protection against UV radiation. Some stores also sell UV-protective swimwear which can be good for long hours in the water.
  6. If you can’t cover up completely, use a broad-spectrum sunscreen with an SPF (UVB) rating of at least 30 and a UVA rating of at least 3 stars.
  7. Protect children: reducing the amount of skin damage before age 18 will reduce their risk of skin cancer later.
  8. Don’t bake! If like the rest of us in Northern Europe, you’re skin rarely sees the light of day, don’t think you can get away with tanning for 1 week a year. Your skin is much more sensitive to sunlight, and just 1 week can cause a lot of damage.
  9. Apply sunscreen before you go in the sun: A lot of sunscreens only work 20-30 minutes after you apply them.
  10. Don’t forget your ears, lips and back of the neck!
  11. Water doesn’t protect: UV rays can still penetrate water, so make sure you use a waterproof sunscreen, and reapply once you towel dry.
  12. Avoid tanning oils! They increase the risk of sunburn, and of course skin cancer, even if they contain SPF.
  13. Take care on cloudy days: UV rays can still penetrate the clouds.
  14. Watch out for photosensitivity: some drugs like tetracycline, diuretics and anti-malarials can make you extra sensitive to sunlight. Look out for herbal remedies like St John’s Wort that also cause this problem.
  15. Don’t use sunbeds! Using sunbeds can increase your risk of melanoma by up to 75%