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☀️ Before You Go Out
▼Check the UV Index
Use a weather app or the UVTREK app. UV Index 3+ requires protection. Source: WHO Global Solar UV Index, 2002.
Apply broad-spectrum SPF 30+ sunscreen
Apply 20–30 minutes before going outdoors. Use at least 2mg/cm² (approx. 1 teaspoon per limb). Source: AAD Guidelines, 2023.
Don't forget ears, neck, and back of hands
These are among the most commonly missed and most frequently affected areas. Source: IARC Handbook Vol. 13.
Apply lip balm with SPF 15+
Lips are vulnerable to UV damage and actinic cheilitis. Source: AAD.
Choose UPF 50+ clothing for high-exposure activities
UPF 50+ fabric blocks 98% of UV radiation. Source: ARPANSA.
Wear a wide-brim hat (7.5cm / 3-inch brim minimum)
A wide brim reduces UV exposure to face, ears, and neck by up to 70%. Source: WHO.
Wear UV-blocking sunglasses (UV400 or CE marked)
UV exposure is a risk factor for cataracts and macular degeneration. Source: WHO, 2011.
Check medications for photosensitivity
Many common medications increase UV sensitivity. Check with your GP or pharmacist. Source: British Journal of Dermatology.
🏔️ While You're Outdoors
▼Reapply sunscreen every 2 hours
Sunscreen degrades with UV exposure and sweat. Reapplication is essential regardless of SPF number. Source: AAD.
Reapply immediately after swimming or heavy sweating
Even water-resistant sunscreens lose effectiveness after 40–80 minutes in water. Source: FDA Guidelines.
Seek shade between 10am and 4pm
UV radiation is most intense during these hours. Source: WHO Global Solar UV Index.
Be aware of reflective surfaces
Snow reflects up to 80% of UV, water up to 25%, sand up to 15%. Source: WHO.
Altitude awareness: UV increases 10–12% per 1,000m
Higher altitude means less atmospheric UV filtering. Source: WHO Global Solar UV Index, 2002.
Do not rely on cloud cover for protection
Up to 80% of UV radiation passes through clouds. Source: WHO.
Stay hydrated throughout your activity
Heat and UV exposure together increase physiological stress. Source: WHO Environmental Health Criteria 160.
Protect children with extra care
Childhood sunburn significantly increases lifetime melanoma risk. Source: IARC Monograph Vol. 100D.
Cover up during rest breaks — shade is not always UV-free
Reflected and scattered UV reaches shaded areas. Source: IARC Monographs.
Check UV Index midday on long activities
UV levels change significantly throughout the day. Source: Open-Meteo.
🥾 Hiking
▼Apply SPF to scalp if hair is thin or parted
The scalp and parting line are high-risk areas often overlooked. Source: AAD.
Wear gaiters or long socks to protect ankles and lower legs
Lower leg burns are common on multi-day hikes. Source: Wilderness Medicine Society Guidelines.
Carry sunscreen in an accessible pocket for on-trail reapplication
Convenient access increases reapplication compliance. Source: AAD.
🏃 Running
▼Use sweat-resistant SPF 50+ formulation
Sports-specific formulations maintain protection better during exercise. Source: JAAD, 2019.
Schedule runs before 9am or after 5pm when possible
Avoids peak UV hours. Source: WHO.
Wear UV-protective running cap and sunglasses
Face and eyes are continuously exposed during running. Source: Skin Cancer Foundation.
🚴 Cycling
▼Focus SPF on front of legs, forearms, and back of neck
Cycling posture creates consistent UV exposure patterns. Source: British Journal of Sports Medicine.
Wear UV-blocking cycling jersey (check UPF rating)
Many cycling fabrics have UPF under 15 when stretched. Source: Photodermatology, Photoimmunology & Photomedicine.
Apply SPF under helmet straps and around helmet edges
These areas receive direct UV exposure. Source: AAD.
⛷️ Skiing & Snow Sports
▼Apply SPF 50+ including around goggles and under chin
Snow reflection means UV reaches areas not typically exposed in summer. Source: WHO.
Reapply frequently — cold air masks burning sensation
Cold temperatures reduce perception of UV damage occurring. Source: IARC.
Wear UV-protective goggles, not just tinted lenses
UV-blocking goggles protect eyes from reflected UV. Source: WHO.
⛳ Golf
▼Apply SPF to ears and back of neck before teeing off
Golf-specific UV exposure patterns create predictable burn zones. Source: Skin Cancer Foundation.
Reapply every 2 hours during long rounds
18-hole rounds commonly exceed 4 hours of continuous UV exposure. Source: AAD.
Wear a wide-brim hat rather than a cap
A cap offers minimal ear and neck protection. Source: WHO.
🏄 Water Sports
▼Use SPF 50+ water-resistant sunscreen, reapply every 80 minutes
Water reflects UV and increases exposure. Source: FDA Sunscreen Guidelines.
Wear a UV-protective rash vest or swim shirt
UPF-rated swimwear significantly reduces cumulative UV dose. Source: ARPANSA.
Protect the back of neck and shoulders extra carefully
These zones face direct overhead UV in water. Source: IARC.
🌿 After Sun Exposure
▼Check skin for new or changed spots
Early detection of actinic keratosis and melanoma significantly improves outcomes. Source: IARC.
Apply after-sun moisturiser to restore skin barrier
UV exposure disrupts skin barrier function. Source: British Journal of Dermatology.
Drink water to rehydrate
UV and heat exposure increase fluid loss. Source: WHO.
If sunburned: cool water, moisturise, avoid further sun until healed
Do not use ice, butter, or petroleum jelly on sunburn. Source: AAD.
See a GP if sunburn blisters or you feel unwell
Severe sunburn may require medical attention. Source: NHS / AAD.
🩺 Annual Skin Health
▼Annual full-body skin check with a dermatologist (high-risk individuals)
Annual professional skin examination recommended for those with high UV exposure history. Source: AAD.
Monthly self-examination using the ABCDE rule
A=Asymmetry, B=Border, C=Colour, D=Diameter, E=Evolving. Source: AAD Melanoma Guidelines.
Review and restock sunscreen annually — check expiry dates
Sunscreen has a typical shelf life of 2–3 years. Expired product is less effective. Source: FDA.
Discuss UV history with your GP at annual health review
Cumulative UV history is an important factor in cancer risk assessment. Source: IARC.
Medical disclaimer: This checklist is for educational purposes only and does not constitute medical advice. All items have been reviewed against WHO, IARC, AAD, and peer-reviewed medical literature by UVTREK's medical co-founder (qualified GP). For personal skin health concerns, please consult a qualified dermatologist or your GP.