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Teen Health Info

Staying safe in the sun

  • At a glance

    • UV or ultraviolet radiation is a type of energy from the sun. It can be very harmful to your skin.
    • If the UV Index Forecast is 3 or more, you should protect yourself from the sun.
    • Tanning is a form of sun damage you can see.
    • Get in the habit of following the five SunSmart steps: slip on clothes, slop on sunscreen, slap on a hat, seek shade and slide on sunglasses.
    • The ingredients in Australian sunscreen are safe.
    • Speak to a qualified health worker if you have questions about sun safety – don't believe everything you read online. 

    Read the parent fact sheet

    Why sun safety matters

    You might remember always having to wear a hat to play outside in primary school and learning the five SunSmart steps: slip, slop, slap, seek and slide. But sun protection isn’t talked about as much in high school. You might even think of sunscreen as something that gets in the way of a tan.

    This shift towards tanning is dangerous. The tan lines you see on social media influencers – that’s skin damage. Not only can the sun cause early wrinkles, dry skin and painful sunburn, but it also increases your risk of skin cancer. More than two in three Australians will get skin cancer in their lifetime.

    Thankfully, skin cancer is one of the easiest cancers to prevent. It’s never too late to start protecting your skin from the sun.

    What is UV?

    Ultraviolet or UV radiation is a type of energy from the sun. This is what can harm your skin.

    About 10 minutes of sun exposure a day is a great natural source of vitamin D – an essential nutrient for teens. But too much can cause serious health problems.

    Measuring UV levels

    Australia has some of the highest UV radiation levels in the world. Unlike light and heat from the sun, you can’t see or feel UV radiation. Some hot days have low UV levels, while some cold or cloudy days have high UV levels. That’s why you can’t rely on the weather to decide if you need to wear sunscreen and put on a hat.

    The UV Index puts UV levels into different categories. They are:

    • low (1 to 2)
    • moderate (3 to 5)
    • high (6 to 7)
    • very high (8 to 10)
    • extreme (11 and above).

    If the UV Index Forecast is 3 or more, it’s important to protect yourself from the sun. Any sun damage you get as a young person increases your risk of skin cancer later in life.

    In Victoria, UV levels usually reach 3 or more from mid-August to the end of April. UV levels are high year-round in other parts of Australia.

    Sun tanning

    What is tanning and why is it bad for you?

    Think of tanning as your body’s way of trying to protect you from the sun – except, it doesn’t do a very good job. There’s nothing safe about a tan.

    The colour of your skin, eyes and hair is because of a substance called ‘melanin.’ If you have more melanin, these features are usually darker; if you have less, they are usually lighter. Melanin helps the body absorb UV rays before they damage skin cells.

    When your skin is in the sun, it makes more melanin. This is why it gets darker or looks tanned. The more time you spend in the sun, the harder your body works to help you. But this extra melanin isn’t strong enough to shield you from UV radiation. By the time you have a light tan, your skin cells have already been harmed.

    Skin damage adds up over time, and it can’t be undone with medicine or skin treatments.

    Possible short-term effects of tanning

    • Sunburn
    • Redness
    • Dry skin
    • Itching
    • Peeling
    • Blisters
    • Pain
    • Eye problems like irritation and light sensitivity
    • Heat-related symptoms, like feeling thirsty, tired, dizzy, sick or having a headache.

    If your body overheats and your temperature gets too high, you might get heatstroke. This can be dangerous. You should go to a hospital if you have signs and symptoms of heatstroke like a fever (temperature of 38°C or more), headache, nausea and/or vomiting.

    Possible long-term effects of tanning

    • Early skin wrinkles
    • Blotchy skin
    • Sunspots (hyperpigmentation)
    • Eye conditions like cataracts (cloudy eyes, causing blurry vision)
    • Pre-cancerous spots
    • Skin cancer.

    Sun myth-busting

    Myth one: A tan protects you from the sun

    A tan is your body’s response to sun damage, but it’s not enough to protect you from the sun. Think about it this way: a tan is thought to give your body an SPF (Sun Protection Factor) of around 2 to 4, which is almost nothing. You can still get sunburnt even if you have a tan. Experts recommend using sunscreen with at least SPF50.

    Myth two: You can't get sunburnt if you have darker skin

    It’s true that people with darker skin have more melanin, and melanin absorbs some UV radiation from the sun. But this doesn't make those with darker skin immune to sun damage. Some people with darker skin might notice their skin flaking or feeling very sensitive after time in the sun, rather than sunburn. These are still signs of damage.

    Myth three: Sunscreen is worse for you than the sun

    Scientists have proven beyond doubt that the sun causes cancer in humans. In contrast, there is no scientific evidence that sunscreens with ingredients approved for use in Australia cause cancer or other health problems. Australian sunscreens are regulated by the Therapeutic Goods Association (TGA) to make sure they are safe and work well.

    How to protect your skin from the sun

    The best way to stay safe in the sun when the UV Index Forecast is 3 or more is by following Cancer Council’s five SunSmart steps: slip, slop, slap, seek and slide.

    Just remember, sunscreen alone isn't enough. It’s a great way to stop skin damage from UV, but it’s not a shield of armour against the sun.

    Slip on clothing
    • Dress in clothes that cover as much skin as possible.
    • Choose loose-fitting clothes that won't make you too hot. Think: natural fabrics such as linen and cotton.
    • Some clothes have UPF ratings; this is how well they protect the skin and block UV.
      • There are four UPF ratings: 15, 30, 50 and 50+.

      Slop on SPF50 (or higher) sunscreen
      • Apply SPF50 (Sun Protection Factor 50) or higher broad-spectrum, water-resistant sunscreen to your face, arms, hands, feet and any other skin that isn’t covered.
        • Broad-spectrum means it stops two types of radiation: UVA and UVB.
        • Aim to use about seven teaspoons of sunscreen across your whole body. That’s one teaspoon for each arm, one for each leg, one for the front of the body, one for the back, and one for your face and neck.
      • Sunscreen lotions and creams are best.
        • Avoid aerosol spray sunscreen as it’s hard to put on enough to get proper sun protection.
      • Put sunscreen on 20 minutes before you go outside.
      • Reapply sunscreen every two hours, or earlier if you have been sweating or in water.

      Slap on a hat
      • Wear a hat that shades your face, eyes, ears and the back of your neck.
        • Broad-brimmed, legionnaire (hat with back flap), and bucket hats give the most protection.
        • Caps protect your face, but they don’t cover your ears or neck at all.

      Seek shade
      • Try to stay in the shade when outdoors.
        • Use trees for natural shade, or set up your own umbrella or gazebo.
      • UV radiation can still reach you in the shade, so you should still wear long clothing, sunscreen, a hat and sunglasses.
      • Try to limit the time you spend outside in the middle of the day, when the UV is highest.

      Slide on sunglasses
      • Always wear sunglasses.
        • In Australia, sunglass lenses come in five categories based on their UV protection. Choose sunglasses labelled category 2, 3 or 4.
        • Category 0 and 1 sunglasses won’t give you enough UV protection.

      Things you might be wondering

      What is SPF and how does it work?

      Sun Protection Factor or SPF measures how well sunscreen protects the skin from sunburn. The higher the number, the stronger the protection. To work out the SPF rating, scientists compare how much longer it takes a person to get sunburn or other sun damage wearing the sunscreen versus someone not wearing the sunscreen. A ‘broad-spectrum’ sunscreen stops both UVA and UVB rays.

      Research shows that sunscreens work well when you apply enough and put more on every two hours, but they shouldn’t be your only form of sun protection.

      Is sunscreen toxic?

      Despite what you might have seen on social media, sunscreen isn't toxic. The Australian Therapeutic Goods Administration (TGA) closely controls the ingredients allowed in sunscreens. As a result, sunscreens sold in Australia are safe and extremely well researched.

      It’s normal for safety recommendations to change over time as science evolves. The TGA continues to work with experts across the world to make sure their advice matches the best research available.

      If you see videos that tell you sunscreen is dangerous, it’s important to think carefully about who is spreading this information and why. Are they selling their own sunscreen alternative? Speak to a qualified health worker like your local doctor (general practitioner or ‘GP’) or a pharmacist to fact-check any claims.

      Where can I find the UV Index Forecast?

      In Australia, you can find the UV Index Forecast on most weather websites and apps, including the Bureau of Meteorology. The free SunSmart app from Cancer Council will tell you what times of day you need to protect yourself from the sun, based on your location.

      What time is the sun strongest during the day?

      The sun’s UV radiation is generally strongest between 10am and 4pm. You are most likely to get burnt between 11am and 3pm during daylight savings (between October and April in Victoria).

      How much sunscreen do I need to wear?

      Most people don’t wear enough sunscreen. Try to use about one teaspoon of sunscreen for each part of your body: one for each arm, one for each leg, one for the front of your body, one for the back of your body and one for your face and neck. It will probably feel like too much, but you just need to rub it in properly. Make sure you reapply this amount of sunscreen every two hours.

      Do some medicines make your skin more sensitive to the sun?

      Some medicines do make your skin more sensitive to the sun. This means you are more likely to get sunburnt – even if the UV level isn't very high, or you haven’t been in the sun for long. If you are taking certain antibiotics, oral contraceptives or acne medicines like isotretinoin, it’s even more important to be sun-safe at all times.

      Do I need to wear sunscreen if my makeup has SPF?

      You should still wear sunscreen if your makeup has SPF. There are a few reasons for this. Experts recommend wearing SPF50 or higher sunscreen, but most makeup has a lower SPF. And, even if your makeup has a high SPF, you would need to wear a very thick layer of it to get enough sun protection.

      It’s also worth noting that most makeup with SPF is not held to the same safety standards as regular sunscreen because it’s classed as a ‘cosmetic’ rather than a sun protection product.

      What can I do to help a bad sunburn?

      Sunburns can take anywhere between a few days and a few weeks to heal. While your body is recovering, make sure to drink plenty of water, avoid direct sun and cool your skin with a cold compress or bath. If you are in pain, medicine like paracetamol or ibuprofen might help. Aloe vera might soothe your skin, but it won’t actually heal your sunburn.

      I've heard that some sunscreens aren’t as good as others. What should I look for when buying sunscreen?

      In Australia, sunscreens must meet standards set by the Therapeutic Goods Administration (TGA); this ensures they are safe and work properly. Recent studies into Australian sunscreens have shown that some don’t meet the SPF rating listed on their packaging. These products have all been recalled, and you can’t buy them anymore.

      The TGA still strongly suggests using sunscreen to protect your skin from the sun. When buying sunscreen, always look for products rated SPF50+ that are broad-spectrum and have an ‘AUST number’ printed on them – this means they are TGA-approved.

      Remember: sunscreen is just one form of sun protection. You should also wear a hat, sunglasses, long clothes (if you can) and try to stay in the shade.

      What is the difference between mineral and chemical sunscreen? Is one safer than the other?

      Mineral and chemical sunscreens protect the skin from UV damage in different ways. One type hasn’t been clinically proven as ‘safer’ than the other. Mineral sunscreen acts as a physical barrier against UV radiation; it’s thicker and often contains zinc. Chemical sunscreen absorbs UV radiation through a chemical reaction; it’s thinner.

      Why are solariums banned in Australia?

      Commercial solariums, also called sunbeds or tanning beds, are banned in Australia as they drastically increase the risk of skin cancer. This is because the lights inside solariums let off much stronger UV radiation than the sun. You should never use personal solariums.

      Do you have to be a certain age to get skin cancer?

      Damage to your skin adds up over time. That’s why most skin cancers appear later in life, after years of sun damage. But young people can get skin cancer. Melanoma, a type of skin cancer, is one of the most common cancers diagnosed in Australians aged 15 to 29 years.

      When should I start getting skin checks for moles?

      It's a good idea to start monitoring your own skin for changes from your late teens. You might want to ask someone else to check your back and neck for you. Speak with your GP if you notice any new, strange or changing spots on your skin.

      Most GPs can do skin checks; if they think you need extra care, they can refer you to someone with extra training in skin health.

      Helpful links


      Developed by The Royal Children’s Hospital (RCH); medical review by the Dermatology department. Created with advice from the RCH Health Literacy Youth Advisory Committee.

      Reviewed December 2025

      Speak with a doctor for up-to-date and personalised medical advice.