{"id":1061,"date":"2026-07-31T13:07:05","date_gmt":"2026-07-31T13:07:05","guid":{"rendered":"https:\/\/myhealtho.com\/news\/what-are-uv-levels-and-how-can-you-protect-yourself\/"},"modified":"2026-07-31T13:07:05","modified_gmt":"2026-07-31T13:07:05","slug":"what-are-uv-levels-and-how-can-you-protect-yourself","status":"publish","type":"post","link":"https:\/\/myhealtho.com\/news\/what-are-uv-levels-and-how-can-you-protect-yourself\/","title":{"rendered":"What are UV levels and how can you protect yourself?"},"content":{"rendered":"
\"What<\/figure>\n
\"What<\/figure>\n

As the UK braces for a spell of intense heat, ultraviolet (UV) levels are set to climb across many regions. While a little sunshine is vital for our health, overexposure can cause lasting harm, including skin cancer. Understanding UV levels and knowing how to shield yourself is key to enjoying the sun safely.<\/p>\n

What is UV radiation and why does it matter?<\/h2>\n

Ultraviolet (UV) radiation is a type of energy emitted by the sun that reaches the Earth’s surface. In moderation, it helps our bodies produce vitamin D, which supports healthy bones, blood cells, and a robust immune system. However, too much UV can be dangerous.<\/p>\n

Excessive exposure damages the DNA in skin cells, which can lead to skin cancer over time. It also accelerates skin ageing, causing wrinkles and sagging. Beyond the skin, UV rays are linked to eye conditions such as cataracts.<\/p>\n

Professor Dorothy Bennett, from St George’s, University of London, stresses that every sunburn increases your risk. “Melanoma, the most dangerous form of skin cancer, is now the fifth most common cancer in the UK,” she warns. The key is to find a balance\u2014enjoy the sun’s benefits without overdoing it.<\/p>\n

How does UV affect your body?<\/h3>\n

When UV rays hit your skin, they penetrate the outer layers and can alter cellular DNA. Your body tries to defend itself by producing melanin, the pigment that creates a tan, but this natural defence is weak. Over time, repeated exposure can overwhelm your skin’s repair systems, leading to mutations that may develop into cancer. UV also suppresses the immune system, making it harder for your body to fight off other threats.<\/p>\n

How is UV measured? Understanding the UV index<\/h2>\n

UV levels are not constant\u2014they change throughout the day. The strongest readings occur in the four-hour window around “solar noon,” when the sun sits highest in the sky, typically from late morning to early afternoon.<\/p>\n

The UV Index (UVI) is the global standard for measuring UV intensity. It starts at zero and can climb above 10. The higher the number, the faster your skin and eyes can suffer damage. For example, a UVI of 8 means you could burn in under 20 minutes without protection, while a UVI of 3 gives you a bit more leeway but still requires caution.<\/p>\n

What do the different UV levels mean?<\/h3>\n

The World Health Organization (WHO) categorises UV levels to help you decide on protection:<\/p>\n

    \n
  • Low (1-2):<\/strong> Minimal protection needed. Enjoy outdoor activities without worry.<\/li>\n
  • Medium (3-5):<\/strong> Some protection required. Wear sunscreen and a hat.<\/li>\n
  • High (6-7):<\/strong> Strong protection needed. Use SPF 30+, seek shade, and wear sunglasses.<\/li>\n
  • Very High (8-10):<\/strong> Extra protection essential. Avoid midday sun, cover up, and reapply sunscreen often.<\/li>\n
  • Extremely High (11+):<\/strong> Take every precaution. Stay indoors during peak hours if possible.<\/li>\n<\/ul>\n

    In the UK, summer UV levels typically hover around 5-6, occasionally reaching 8 in exceptional heatwaves. By contrast, countries near the equator, like Kenya, can see UV levels above 10 year-round. Even popular holiday spots like Majorca hit 9 in June and July, so it’s important to check the local UVI wherever you are.<\/p>\n

    How to protect yourself from UV radiation<\/h2>\n

    Sun protection isn’t just for beach days\u2014it’s essential whenever UV levels are moderate or higher. The WHO recommends some protection at levels 3-5, and extra protection at 8 and above. Children are especially vulnerable, as their skin is more sensitive, so they need protection even on overcast days.<\/p>\n

    Choosing and applying sunscreen<\/h3>\n

    The NHS advises using a sunscreen with an SPF of at least 30 and a 4-star UVA rating. Apply it generously to all exposed skin\u2014face, neck, ears, and any bald spots\u2014about 30 minutes before heading outside. For an adult body, that means roughly six to eight teaspoons. Reapply every two hours, or more often if you’re swimming, sweating, or towel-drying.<\/p>\n

    Don’t forget that sunscreen isn’t a one-time shield. Even water-resistant formulas lose their effectiveness, so set a reminder to reapply. And if you’re using a spray, make sure you cover every area evenly\u2014missed patches are a common cause of sunburn.<\/p>\n

    Beyond sunscreen: other sun safety tips<\/h3>\n

    Suncream alone isn’t enough. The NHS also recommends:<\/p>\n

      \n
    • Covering up with loose, long-sleeved clothing and a wide-brimmed hat.<\/li>\n
    • Wearing sunglasses that block UV rays to protect your eyes.<\/li>\n
    • Seeking shade between 11:00 and 15:00, when the sun is strongest in the UK from March to October.<\/li>\n<\/ul>\n

      Think of these measures as layers of defence. Clothing blocks physical rays, shade reduces direct exposure, and sunscreen catches what slips through. Together, they give you comprehensive protection.<\/p>\n

      Can you tan safely?<\/h2>\n

      The short answer is no. According to the NHS, there is no safe or healthy way to get a tan. When you tan, UV light triggers your skin to produce pigment as a defence, but that protection is minimal\u2014equivalent to just SPF 4, as Dr Bav Shergill from the British Association of Dermatologists points out.<\/p>\n

      “That’s not much protection at all,” he says. “You can still burn very early.” If you want a sun-kissed look, consider self-tanning products instead. They give you the colour without the DNA damage, and your skin will thank you in the long run.<\/p>\n

      Can you burn on cloudy or windy days?<\/h2>\n

      Absolutely. UV radiation isn’t tied to temperature\u2014it can burn your skin just as quickly on a cool 20\u00b0C day as on a scorching 30\u00b0C one. Helen Willetts, a BBC Weather presenter, warns: “Don’t be caught out on cloudy days. UV will still penetrate thin clouds, so even if you don’t think it’s sunny, you can still burn.”<\/p>\n

      Wind can also trick you into staying out longer, as it cools your skin and masks the heat. But the UV rays are still working. Always check the daily UV forecast, not just the temperature, before spending time outdoors.<\/p>\n

      Do people with brown skin need to worry?<\/h2>\n

      Yes, says Dr Shergill. “The skin may look darker, but it doesn’t always behave that way from a protection point of view\u2014there are more genes at play than we think,” he explains. “I’ve seen South Asian people with skin cancer, and people with dual heritage get skin cancer too.”<\/p>\n

      While darker skin has more natural melanin, it doesn’t make you immune to UV damage. Eye problems like cataracts and immune system suppression affect everyone, regardless of skin colour. So, sunscreen and protective measures are important for all skin tones, especially during peak UV hours.<\/p>\n","protected":false},"excerpt":{"rendered":"

      As the UK braces for a spell of intense heat, ultraviolet (UV) levels are set to climb across many regions. While a little sunshine is vital for our health, overexposure can cause lasting harm, including skin cancer. Understanding UV levels and knowing how to shield yourself is key to enjoying the sun safely. What is…<\/p>\n","protected":false},"author":1,"featured_media":1059,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1061","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/posts\/1061","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/comments?post=1061"}],"version-history":[{"count":0,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/posts\/1061\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/media\/1059"}],"wp:attachment":[{"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/media?parent=1061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/categories?post=1061"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/myhealtho.com\/news\/wp-json\/wp\/v2\/tags?post=1061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}