Your guide to staying safe in the Aussie sun
Australia is known for its stunning, natural landscapes, adventure-loving lifestyle, and abundance of sunny days year-round, meaning there’s more time to enjoy outdoor activities like lazing at the beach, hiking through the rainforest, or playing sport with friends.
Yet Australia also has one of the highest rates of skin cancer globally, with sun exposure a primary factor. When your unprotected skin is exposed to ultraviolet radiation from the sun, you can permanently damage the skin, and this damage adds up over time.
Read our following tips and strategies on how to best protect your skin, and the skin changes you need to look out for.
Slather up!
One of the most effective ways to protect your skin is by using sunscreen. The Australian sun has high levels of ultraviolet (UV) radiation, which can lead to an increased risk of sunburn and skin cancer. When applied correctly, sunscreen reduces the amount of UV radiation by acting as a barrier to absorb or filter UV rays away from your skin.
Opt for a sunscreen that is broad-spectrum (meaning it protects against both UVA and UVB rays), water-resistant, and approved by the TGA (Therapeutic Goods Administration), with an SPF of at least 30+. Apply sunscreen generously to exposed skin, and make sure to reapply every two hours, especially if you're swimming or sweating.
Another thing you might want to consider is choosing a sunscreen that is reef-safe, meaning it doesn't contain chemicals that may harm our oceans and the animals that inhabit them. If you'd like to opt for a reef-safe sunscreen, ensure it's broad-spectrum, water-resistant, approved by the TGA and at least SPF30+.
Dress for success
Wearing sun-safe clothing is an easy way to add another layer of protection against harmful UV. Choose loose clothing with a dense weave to help block out UV rays, and opt for collared and long-sleeved shirts and long pants when possible. You can also wear clothing that carries an Ultraviolet Protection Factor (UPF) rating for even more protection against sun damage.
Fabrics like cotton and linen have a dense weave but are lightweight and breathable, so great options for summer. Always wear a well-fitting hat with a broad brim when out in the sun to provide adequate shade to your face, neck, ears, and shoulders.
High-quality sunglasses that block UV rays offer more protection for your eyes.
Eye spy protection
Prolonged exposure to the sun can lead to serious and permanent eye and vision damage. To help maintain your eye health, invest in a good pair of sunglasses that meet the Australian Standard with a lens category of 2, 3 or 4 on the swing tag. This means the sunglasses will absorb 95% of UV radiation. Some sunglasses are also marked with an Eye Protection Factor (EPF) – an EPF of 9 or 10 provides excellent protection. Wrap-around styles or sunglasses with larger frames offer additional coverage and reduce your exposure to UV.
Shady days
By seeking shade, you can significantly reduce your sun exposure and lower your risk of sunburn. Whether you're studying in the park or socialising with friends, look for shaded areas underneath trees. If you’re at the beach, take an umbrella or cabana to protect you while relaxing on the sand.
Remember that the sun's UV rays are strongest during the middle part of the day, between 10 am and 4 pm. Check the UV index and always be cautious when planning to be in the sun, but be extra vigilant during these peak hours.
Create shade on the beach with an umbrella or cabana.
It's cool to be hydrated
Staying hydrated is vital, especially during a hot Aussie summer. Dehydration affects your overall wellbeing and can contribute to heat stroke. Carry a reusable water bottle with you when you venture outdoors, and make a conscious effort to drink water consistently throughout the day. It’s generally advised to aim for at least eight glasses of water or two litres daily, but be mindful of increasing your intake during hot weather or when exercising.
Sun sensitivities
Certain medications and skincare can increase your skin's sensitivity to sunlight, making you more prone to sunburn. If you're taking any prescription drugs, it’s always best to check in with your healthcare provider to understand their potential impact on sun sensitivity, and check the labels of the skincare you use to see if it increases your risk of exposure to UV.
Regularly monitor your own skin and visit a doctor if you notice any changed or new suspicious spot.
Get checked
More than 95% of skin cancers are directly related to exposure to UV radiation. Develop a habit of regularly checking your skin for any changes, as early detection is key in preventing skin cancer. Keep an eye out for new moles, changes in the appearance of existing moles, or any unusual marks on your skin. If you notice anything that looks different or is suspicious, book an appointment with your doctor.
In a well-lit room, undress and use a full-length mirror to check your whole body.
Start at your scalp and face, then work your way down your body, checking your neck and shoulders, your back, front and back of your arms, including your armpits, your chest and stomach, front and back of your hands, between your fingers and underneath your fingernails, your legs, and between your toes and on the soles of your feet.
You might need to use a handheld mirror or get someone to help you check hard-to-see areas like your back, scalp and the back of your neck.
Skin cancers don’t all look the same, but there are some important signs to look out for:
- A spot that looks or feels different from others
- A spot that has changed in size, shape, colour or texture
- A spot with asymmetry, uneven sides, or unusual colouring
- A sore that still hasn’t healed after a couple of weeks, or that is itchy or bleeds.
If you notice a new spot or one that has changed, consult your doctor.
Check the Melanoma Institute Australia website for self-check guidelines.