Sun's out: Understanding the UV index and protecting yourself
As temperatures rise and we spend more time outdoors, it's crucial to pay attention to the ultraviolet (UV) index. This important metric, often found on weather apps alongside temperature readings, tells us how strong the sun's UV radiation is.
Lately, many areas in the country have been seeing UV index levels reaching 8 to 10, which is considered very high. While we're used to checking the temperature during hot weather, it's equally important to monitor the UV index and take precautions to protect our skin from harmful radiation.
In an interview with PhilSTAR L!fe, dermatologist Dr. Fatima Omangayon of Neo Skin Solutions Dermatology Clinic said that the UVI measures the strength of the sun's ultraviolet rays. UV radiation, though invisible, can cause severe damage to our skin over time.
Typically, a UVI ranges from 0 (low) to 11+ (extreme). With this, the higher the UV Index, the stronger the sun's UV radiation, increasing the risk of skin damage in a shorter amount of time.
With the UV index hitting 8 to 10, the sun's rays are incredibly strong. This means your risk of sunburn and skin damage is significantly higher, so it's crucial to take precautions. Even a brief 15 to 20-minute exposure without protection can leave skin vulnerable.
"Immediate effects of sun damage include sunburns, wherein your skin can get damaged quickly, causing redness, pain, and even blisters and dehydration," says Dr. Marian Macapagal of Westlake Medical Center.
Omangayon also said that the UV Index often reaches high levels (8-10) in our country, especially between 10 a.m. and 4 p.m. Hence, during this time, the sun's rays are "very strong and can quickly cause sunburn and skin damage without protection."
"Long-term effects can lead to collagen breaking down, which in turn forms wrinkles, uneven skin tone, and with prolonged exposure, skin cancer," adds Dr. Macapagal.
Practical tips for sun safety
In the face of these extreme UV conditions, the best defense is prevention. Here are a few ways to reduce the risk and protect yourself from the damaging effects of high UV exposure.
- Apply sunscreen daily – Use broad-spectrum SPF 30+ on all exposed skin, reapplying every 2 hours when outdoors.
- Seek shade – Avoid direct sun exposure between 10 a.m. and 4 p.m., when UV rays are strongest.
- Wear protective clothing – Opt for long sleeves, wide-brimmed hats, sunglasses, and UV-protective clothing.
- Stay hydrated – Drink plenty of water to keep your skin and body cool under the sun.
- Check the UV Index - Make it a habit to check the UV index daily on your weather app. If it's eight or higher, take extra precautions to reduce exposure.
Choosing the right sunscreen
Whether it's a beach day or a working indoors, sunscreen is a must. But with so many options on the shelves, how do you know which sunscreen will protect your skin from the dangers of high UV levels?
For Omangayon and Macapagal, when selecting a sunscreen, one should consider that it has broad-spectrum protection, which refers to the "protection against both UVA and UVB rays from the sun."
"[Broad-Spectrum Protection] protects [us] against UVA rays that accelerate skin ageing and UVB rays that cause sunburn and increase the risk of skin cancer," the dermatologist said, adding that sunscreen should have SPF 30 and higher as it is the "ideal SPF for tropical climates like the Philippines, where the UV index is high."
Omangayon also emphasized that the right sunscreen should be water-resistant, which is essential for outdoor activities such as swimming or excessive sweating.
Macapagal recommends opting for sunscreens with physical blocking ingredients like zinc oxide or titanium dioxide, which are particularly suitable for sensitive skin.
Lastly, it must be absorbing and non-greasy to "avoid a sticky or heavy feeling on the skin."
"Products like lip balms with SPF, sun-protective clothing, and wide-brimmed hats can offer extra protection against high UV levels," Omangayon continued.
Do's and Don'ts of applying sunscreen
Sunscreen is a non-negotiable part of any skincare routine, especially when the sun is high and the UV index is off the charts. Yet, despite its importance, many of us don't know the proper way to apply sunscreen, missing out on its full protective potential. Here are a few simple rules to ensure your sunscreen is doing its job.
Do's:
- Apply 15 to 30 minutes before sun exposure – sunscreen needs time to absorb and start working.
- Use enough sunscreen – Think 1/2 teaspoon for your face and a shot glass (1 oz) for your body. More is better.
- Cover all exposed skin – Don't forget your ears, neck, hands, feet, and even your hairline.
- Reapply every 2 hours – Sunscreen wears off over time because of sweat, oil, and exposure to the environment. To stay protected, reapply every two hours.
- Use even on cloudy days – UV rays still penetrate through clouds!
- Make it a habit - Sunscreen is your skin's best defense against sun damage.
Don't:
- Rely solely on sunscreen - Combine with other protective measures like clothing and shade.
- Don't forget to check the expiration date – Expired sunscreen won't protect you properly.
- Don't skip when indoors – UVA rays penetrate standard window glasses and can potentially affect your skin.
- Apply sparingly - Insufficient application reduces protection.
