With the summer season upon us, it's essential to protect our skin from the harmful effects of the sun's ultraviolet (UV) rays. Sunscreen plays a crucial role in shielding our skin from damage, but knowing how to apply it correctly and choosing the appropriate Sun Protection Factor (SPF) can be confusing. In this article, we'll discuss some fundamental rules of thumb for applying sunscreen and determine the appropriate SPF level for different situations.

One of the most common mistakes people make is not applying enough sunscreen. To ensure adequate protection, use the "ounce rule." Apply at least one ounce (about a shot glass full) of sunscreen to cover your entire body.Don't forget easily overlooked areas like the ears, back of the neck, and tops of the feet. When it comes to your face, it's a teaspoon's worth. But who has a teaspoon by the pool so then its the two finger rule. Pour out the sunscreen along your two fingers. That's the amount you need for your face alone. Don't scrimp, and don't forget your eyelids & ears!

Sunscreen loses its effectiveness over time, especially if you sweat, swim, or towel-dry your skin. Reapply sunscreen every two hours, or more frequently if you're engaging in water activities or excessive perspiration.

Even with sunscreen, it's wise to seek shade during the sun's peak hours, typically between 10 a.m. and 4 p.m. This reduces direct exposure to intense UV rays, minimising the risk of sunburn and skin damage.

Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays. UVA rays penetrate deeper into the skin and contribute to premature aging, while UVB rays primarily cause sunburn. Look for the words "broad-spectrum" on the label to ensure comprehensive protection.

SPF indicates the level of protection against UVB rays. It does not measure protection against UVA rays, so selecting a broad-spectrum sunscreen is crucial. The general rule of thumb is to choose a minimum SPF 30, which filters out approximately 97% of UVB rays. Higher SPF levels provide slightly more protection but not exponentially. No sunscreen can offer 100% protection.

Different skin types have varying levels of sun sensitivity. Fair-skinned individuals are more prone to sunburn and may require higher SPF levels. Darker skin tones also need protection, although their natural melanin offers some built-in defense. It's important to note that all skin types can suffer from sun damage and benefit from proper sunscreen use.

Sunscreen loses its effectiveness over time, so it's essential to check the expiration date on the bottle. Expired sunscreen may not provide the expected protection, rendering your efforts to apply it futile. If there's no expiration date, follow the general recommendation of replacing sunscreen every two to three years.

Protecting your skin from the damaging effects of the sun should be a top priority, especially during the summer months. By following these rules of thumb for applying sunscreen and selecting the appropriate SPF level, you can significantly reduce the risk of sunburn, premature aging, and skin cancer. Remember, sunscreen is essential not optional.