Being outdoors in the sun is good for you. Just remember to take a few simple precautions to protect yourself from the sun’s harmful rays throughout the year.
In the late winter and early spring, fresh white snow can increase the amount of UV radiation you receive by up to 85 percent. Protect yourself on the ski slopes or on the trails by wearing sunscreen on your face and sunglasses to protect your eyes.
In the summer time, considering doing outdoor activities such as swimming before 11 a.m. or after 4 p.m. Remember, too, that water and sand reflect UV radiation. Try to spend less time in the sun by finding shade. When you are outdoors, wear clothes that cover your skin such as hats, shoes, long pants and long-sleeved shirts. Protect your eyes with sunglasses that are UV rated. Wear a lot of sunscreen on skin that is not covered. Your sunscreen should block both UV-B and UV-A and have a SPF (sun protection factor) of at least 15 or more. Be sure to reapply it every two hours or after swimming or exercising.
In the spring and fall, UV radiation from the sun can be very strong especially in the spring when ozone depletion is of concern. When outdoors, wear protective clothing, sunglasses, and a hat. Put on sunscreen to protect any exposed skin. Burns and skin damage can occur quickly and stay with you for life.
When should you start practicing these protective behaviours? Right away when you are in the sun. We now know that it takes very little time for the UV rays to damage your DNA, increase your risk to skin cancers, weaken your immune system and damage your eyes. By the time you see it, damage has been done. So start practicing as soon as you are in the sun!
UV Index Sun Protection Messages
UV Index |
Description |
Sun Protection Actions |
0 - 2 |
Low |
• Minimal sun protection required for normal activity • Wear sunglasses on bright days. If outside for more than one hour, cover up and use sunscreen • Reflection off snow can nearly double UV strength. Wear sunglasses and apply sunscreen |
3 - 5 |
Moderate |
• Take precautions – cover up, wear a hat, sunglasses and sunscreen - especially if you will be outside for 30 minutes or more • Look for shade near midday when the sun is strongest |
6 – 7 |
High |
• Protection required – UV damages the skin and can cause sunburn • Reduce time in the sun between 11 a.m. and 4 p.m. and take full precautions – seek shade, cover up, wear a hat, sunglasses and sunscreen |
8 - 10 |
Very High |
• Extra precautions required – unprotected skin will be damaged and can burn quickly • Avoid the sun between 11 a.m. and 4 p.m. and take full precautions – seek shade, cover up, wear a hat, sunglasses and sunscreen |
11 + |
Extreme |
• Values of 11 or more are very rare in Canada . However, the UV Index can reach 14 or more in the tropics and southern U.S. • Take full precautions. Unprotected skin will be damaged and can burn in minutes. Avoid the sun between 11 a.m. and 4 p.m. , cover up, wear a hat, sunglasses and sunscreen • White sand and other bright surfaces reflect UV and increase UV exposure |
Sun Protection Tips
• The amount of UV you receive depends on both the strength of the sun's rays (measured by the UV Index) and the amount of time you spend in the sun. Reduce your time in the sun – seek shade, particularly between 11:00 a.m. and 4:00 p.m. from April to September.
• Cover up, wear a broad-brimmed hat, a shirt with long sleeves and wrap-around sunglasses or ones with side shields
• Use sunscreen – with a sun protection factor (SPF) of 15 or higher, with both UVA and UVB protection. Apply generously before going outside, and reapply often, especially after swimming or exercise
• Listen for Environment Canada’s UV Index – it’s included in your local weather forecast whenever it is forecast to reach 3 (moderate) or more that day.
Education is a key strategy in bringing greater awareness of the changes to the ozone layer, of the dangers of over exposure to UV radiation and in promoting sun sensible behaviour.
School children spend much time outside when the sun is strong especially during lunch time, recess and sport activities. As part of public health and safety, helping young people protect themselves from the sun now will go a long way to preventing serious health problems later in life.
It is during our younger years that we receive most of our lifetime's exposure to ultraviolet radiation from the sun. Damage in the form of a sunburn stays with us for life and can be dangerous later in life. Parents, teachers, and schools can participate by educating children about sun safety, UV radiation and the ozone layer and by protecting children from over exposure. Here are some simple ideas to follow.
Reducing students exposure can be done by planning outside school activities outside the hours from 11 a.m. to after 4 p.m. If children are outside during this time period, it should be school policy that children wear a hat, sun glasses, apply sunscreen and are wearing protective clothing. Before 11 a.m. check the UV Index and ensure children are taking the appropriate protective measures.
Ensuring that there is plenty of shade in the schoolyard will help reduce exposure to the sun at lunchtime. Schools can ensure that there is plenty of temporary shade available for playgrounds, sport days and sport tournaments.
School Boards and schools are encouraged to develop policies that ensure that teachers, parents and students:
The Green LaneTM,
Environment Canada's World Wide Web Site.