Table of Contents
1. What exactly are UV rays?
The sun is essential. It provides light, warmth, and helps your body produce vitamin D. But it also emits invisible UV rays that can damage your skin. Too much sun exposure can lead to sunburn, dark spots, skin aging, and, in the worst case, skin cancer.
In this article, you’ll learn how UV radiation works, what the UV index means, and how to best protect your skin. We’ll share tips for daily care, sun protection, and after-sun routines so you can enjoy the sun safely.
Sunlight feels wonderful, but it contains UV rays that can penetrate deep into your skin. There are three types: UVA, UVB, and UVC.
UVA rays are present all year round, even on cloudy days, and penetrate deeply. They accelerate skin aging (Skin Cancer Foundation, 2024).
UVB rays are stronger, cause tanning, and can lead to sunburn. With too much exposure, they damage the DNA of skin cells (American Academy of Dermatology, 2024). They’re most intense in summer and around midday.
UVC rays thankfully don’t reach the earth because of the ozone layer (WHO, 2023).
A little sun is good. It helps your body produce vitamin D and boosts your mood. Moderate exposure can even improve certain skin conditions, such as eczema or psoriasis (Verywell Health, Rheumatology.org). But too much sun is harmful: it causes burns, premature skin aging, and increases the risk of skin cancer.
Many people think cloudy days are safe. That’s not true—up to 80% of UV rays pass through clouds. Even indoors, UVA rays can penetrate glass. That’s why daily protection is important, whether you’re working from home or relaxing in the garden.
2. What is the UV index and why is it important?
The UV index shows how strong the sun is and how quickly your skin can burn. The higher the number, the more protection you need.
In Belgium, the UV index in summer usually ranges between 3 and 6 (Royal Meteorological Institute, 2024). Above this level, extra protection is necessary, such as SPF, a hat, or seeking shade. Around the Mediterranean or in tropical regions, the UV index can reach 11+, which requires maximum protection.
Even at a low UV index, your skin can still tan slowly. Protection remains essential to prevent DNA damage and sunburn.
How the 0 to 11+ scale works
0–2: Safe, minimal protection needed
3–5: Moderate, sunburn possible after 30–60 minutes
6–7: High, use SPF, a hat, and seek shade
8–10: Very high, take extra precautions
11+: Extreme, avoid prolonged exposure
At what UV index do you start tanning?
Melanocytes are tiny skin cells that send pigment to the surface. Not everyone has the same number or activity of these cells, which is why some people tan faster while others burn more easily.
From a UV index of 3, your skin begins to react and may gradually develop some color. At a UV index of 6 or higher, redness or sunburn can occur in as little as 30 minutes.
💡 Tip: Want to tan safely? Always use SPF. Even with sunscreen, your skin will still develop a natural tan.
3. The effects of UV on your skin
Short-term effects: sunburn, redness, dehydration
- Sunburn: the most obvious reaction, usually caused by UVB radiation.
- Redness and irritation: your skin reacts as a warning signal.
- Dehydration: UV rays reduce moisture in the skin, leaving it feeling tight and dry.
- Pigmentation spots: excessive exposure can cause brown spots and discoloration.
- Sun allergy: some people develop allergic reactions to sunlight, such as itchy bumps or rashes.
💡 Tip: Avoid aggressive products such as perfume, synthetic fragrances, scrubs, or exfoliating acids after sun exposure. Gentle, fragrance- and acid-free skincare products support safe skin recovery.
Long-term effects: skin aging, pigmentation, skin cancer
- Skin aging: UVA rays penetrate deeply and break down collagen, the protein that keeps skin firm and resilient.
- Pigmentation spots: chronic sun exposure can cause dark spots or melasma.
- Skin cancer: the more sunburns you’ve had, the greater your risk. Every burn damages the DNA in your skin cells.
A driver developed skin damage on the left side of his face after 28 years on the road.
💡 Lifestyle tip: Plan your sun exposure wisely. Use a broad-spectrum SPF, wear a hat, and take regular breaks in the shade.
4. Protecting your skin from UV with SPF
SPF stands for Sun Protection Factor and indicates how much UVB radiation is blocked from reaching your skin.
- SPF 15 blocks about 93%
- SPF 30 blocks 97%
- SPF 50 blocks 98%
Apply generously: about one teaspoon for your face and a shot glass for your whole body. Reapply every two hours, or after swimming or sweating.
For children, skin is thinner and more sensitive. The best protection is shade, clothing, and a hat. SPF should only be used in exceptional cases.
The cheek and neck of a 92-year-old woman, who used SPF on her face for over 40 years but not on her neck, shows a striking difference in sun damage between cheek and neck.
💡 Tip: Always choose an SPF that matches your skin type and apply it generously and regularly to ensure optimal protection against UV radiation. And don’t forget your neck!
Protecting your skin from the inside out: nutrition tips
- Avoid seed oils such as sunflower, soybean, and corn oil. Use stable, healthy fats like coconut oil, unfiltered butter or ghee, olive oil, and egg yolks.
- Eat plenty of antioxidants from fresh vegetables and fruits.
- Maintain healthy mineral levels: zinc, selenium, and magnesium.
- Incorporate good fats such as avocado, almonds, walnuts, flaxseed, and chia seeds.
- Stay hydrated: drink enough water daily and include water-rich foods like cucumber, tomato, and watermelon.
5. Daily Skincare and UV Protection
A good daily skincare routine helps keep your skin healthy and radiant while protecting it from the harmful effects of UV radiation. It’s not just about sunscreen: a complete routine combines cleansing, hydration, antioxidants, SPF, and, if needed, active ingredients like retinol.
Morning routine
- Gentle cleansing – Cleansing Milk with DMS or Cleansing Complex
- Antioxidants – serum with vitamin C or other antioxidants
- Moisturizing cream – hydrating cream
- SPF – protects daily against UVA and UVB rays
Evening routine
- Oil cleansing – cleanse with oil
- Gentle cleansing – Cleansing Milk with DMS or Cleansing Complex
- Active ingredients – retinol to stimulate cell renewal
- Hydration and recovery – D-panthenol or echinacea
💡 Tip: Retinol makes your skin more sensitive to the sun, so daily morning SPF is crucial.
6. After-Sun Care: What to Do After UV Exposure
It’s very important to restore the skin barrier after sun exposure, especially the stratum corneum. This process is called corneotherapy.
Hydrate and soothe
- D-panthenol – supports recovery, reduces redness, and soothes the skin
- Echinacea – reduces inflammation and promotes healing
- Niacinamide – strengthens the skin barrier and helps reduce pigmentation
What to avoid
- Perfume-rich products – fragrance-free products recommended
- Scrubs or exfoliating acids – can cause skin damage
- Very hot showers, saunas, swimming pools – can stress the skin further
Sources
- Skin Cancer Foundation (2024)
- American Academy of Dermatology (2024)
- World Health Organization (2023)
- Royal Meteorological Institute (2024)
- Rheumatology.org & Verywell Health
- Lin et al., 2003. Effect of vitamin C on UV protection.
- Melanoma Focus / Skin Cancer Foundation
- Posch, C. (2021)
