Stay Sun-Smart: Your Guide to Healthy Summer Skin

 May 1, 2025

Summer is right around the corner, meaning sunny days perfect for hiking, swimming and soaking up the great outdoors are almost, here, too.

While the sunshine feels wonderful, too much exposure can take a serious toll on your skin, leading to sunburn, premature aging and even skin cancer.

The good news? You can still enjoy the sun safely with a few smart habits. Here’s everything you need to know to keep your skin healthy and protected all summer long.

Understanding the Risks: Why Sun Protection Matters

Sun exposure is the leading cause of skin cancer, the most common form of cancer in the U.S.

According to the Skin Cancer Foundation, one in five Americans will develop skin cancer by the age of 70, and having five or more sunburns doubles your risk of melanoma. UV rays from the sun are a proven human carcinogen, damaging cells and increasing the risk of skin cancer.

In addition to health risks, too much sun exposure accelerates signs of aging, causing wrinkles, fine lines and sunspots.

Sunscreen: Your Skin’s Best Friend

Sunscreen is your first line of defense against harmful UV rays. Here’s a few tips on how to choose a good sunscreen, as well as some general guidelines around application:

• Pick a broad-spectrum sunscreen: This protects against both UVA (aging) and UVB (burning) rays. Look for SPF 30 or higher.
  
  
• Apply generously: Most people don’t use enough. You need about a shot glass full (one ounce) to cover your body.
  
  
• Reapply often: Sunscreen wears off, especially when sweating or swimming. Reapply every two hours, or more if you’re in the water.
  
  
• Don’t forget key spots: Ears, lips, the back of your neck and tops of your feet are commonly missed but highly vulnerable to sun damage.

Cover Up with Protective Clothing

Clothing offers an extra layer of sun protection. Consider these sun- smart tips:

• Wear a wide-brimmed hat: A good hat shades your face, neck and ears.
  
  
• Choose UV-protective clothing: Many brands offer lightweight, breathable fabrics with built-in sun protection.
  
  
• Sunglasses are a must: Look for lenses that block 100% of UVA and UVB rays to protect your eyes and prevent wrinkles around them.

Seek Shade During Peak Hours

The sun is strongest between 10 a.m. and 4 p.m. If possible, plan outdoor activities for the early morning or late afternoon.

If you must be outside, find shade under trees, umbrellas or pop-up tents to reduce direct sun exposure.

Hydrate and Nourish Your Skin

The summer heat can dehydrate your skin, making it more susceptible to damage. Keep your skin healthy by:

• Drinking plenty of water: Aim for at least eight glasses a day to keep your skin hydrated from the inside out.
  
  
• Eating skin-friendly foods: Antioxidant-rich foods like berries, tomatoes, leafy greens and nuts help protect your skin from sun damage.
  
  
• Using a moisturizer: After sun exposure, apply a soothing lotion with aloe vera or hyaluronic acid to replenish moisture.
  
  

Know the Warning Signs of Skin Cancer

Early detection is key to successful treatment. Regularly check your skin for any changes, such as:

• New moles or spots: Especially ones that are irregular in shape, change in color or grow quickly.
  
  
• Sores that don’t heal: Any wound or lesion that doesn’t go away within a few weeks should be checked by a doctor.
  
  
• Itchy or bleeding spots: If a mole or patch of skin starts to itch, crust or bleed, get it examined.

Protecting your skin doesn’t mean avoiding the sun altogether. It’s all about balance. By using sunscreen, wearing protective clothing, staying hydrated and being mindful of sun exposure, you can enjoy the beautiful summer weather while keeping your skin safe and healthy.

So go ahead, plan that beach trip, hike that scenic trail and enjoy the sunshine!

Just be sure to take care of your skin along the way.

How Massage Therapists Can Help Increase Skin Cancer Awareness

As a massage therapist, you are in a unique position to see parts of your clients’ bodies that are not easily visible to them, like their back, for example. For clients you see regularly, you might also be one of the first to notice if a mole changes shape or color, or a new spot appears.

AMTA has two resources that can keep you updated on how skin cancer occurs, what to look for in your clients and how to talk to them if you notice something suspicious:

• Talking to Your Clients About Skin Cancer is a free AMTA continuing education course that walks you through the basics of skin cancer, how to recognize various types of skin lesions and the communication skills you'll need to talk to clients about what is a vulnerable topic.
  
  
• Skin Deep: Massage Therapists & Early Detection of Skin Cancer is a feature that takes a deeper dive into this topic and gives readers expert information from dermatologist Amanda Friedrichs, M.D.

“Only 20 percent of individuals look at their backs to screen for skin cancer on a yearly basis,” Dr. Friedrichs says. “Many aren’t ever examined by a physician. You have the unique opportunity to view these areas and help detect skin cancers at their earliest stages, and early detection saves lives.” 

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