Sun Protection Guide

When do you need sun protection?

ARPANSA and Cancer Council Australia recommend sun protection whenever the UV index reads 3 or higher. In northern Australia (Queensland, NT, northern WA) this is every daylight hour, year-round. In southern states the daily peak typically exceeds 3 from September through to April, with the highest readings between 10am and 3pm.

Temperature is not a reliable guide — UV is invisible and unrelated to how warm the air feels. A cool, cloudy day in Melbourne can still produce a UV reading of 7 (high), enough to burn unprotected skin in around 15 minutes. Always check the index, not the thermometer.

The five SunSmart steps

1. Slip on protective clothing. Long sleeves, long trousers and a collared shirt block far more UV than sunscreen alone. UPF 50+ rated fabric blocks 98% of UV. Look for an AS/NZS 4399 UPF rating on the label.
2. Slop on SPF 50+ sunscreen. Use a broad-spectrum, water-resistant SPF 50 or 50+ product. Apply about 35 mL (seven teaspoons) for full body coverage — one teaspoon each for the face/neck, each arm, each leg, the chest and the back. Apply 20 minutes before sun exposure and reapply every two hours, or after swimming, sweating or towel-drying. Don't forget the tops of the ears, back of the neck, lips, hands and feet.
3. Slap on a broad-brimmed hat. Choose a brim of at least 7.5 cm. Bucket hats with deep crowns and legionnaire-style hats are next best. Caps and visors leave the ears, cheeks and neck exposed and do not meet SunSmart guidelines.
4. Seek shade. Plan high-UV outdoor activity outside the 10am–3pm peak. Trees, umbrellas, shade sails and built shade all reduce direct UV. Remember reflected UV — up to 25% from sand and water, and as much as 80% from fresh snow — so shade is one layer, not the whole strategy.
5. Slide on sunglasses. Close-fitting wrap-around frames with AS/NZS 1067 UV category 2, 3 or 4 lenses protect against cataracts and pterygium. Children need sunglasses too.

Vitamin D and UV exposure

The body produces vitamin D when UVB rays hit bare skin. In Australia, when the UV index is 3 or above, most people get sufficient vitamin D from a few minutes of incidental sun exposure on the face, arms or hands on most days of the week — no deliberate sunbaking required. When the UV index is below 3 (winter in southern Australia) Cancer Council recommends 2–3 hours of weekday outdoor activity with arms uncovered to maintain vitamin D levels.

Sun protection for babies and children

Children's skin is thinner and more vulnerable to UV damage, and most lifetime UV exposure occurs before age 18. Keep infants under 6 months out of direct sun. For older babies and children, use UPF 50+ rashies, broad-brimmed hats, sunglasses and a fragrance-free SPF 50+ sunscreen formulated for sensitive skin. Reapply every two hours, and after every swim or towel dry.