This may be an unpopular opinion, but you actually need the sun.
Yes, you read that right. The sun helps regulate your circadian rhythm, supports vitamin D production (essential for bone health and immune function), and boosts serotonin levels. But like most good things in life, it’s about dosage and strategy.
Most people approach sun protection like a one-and-done task: Wake up early (low UV index), slather on SPF once, leave for work, and… never reapply.
You end up missing out on "good sun" and you aren't actually protecting yourself from "bad sun". Your suncare strategy needs to match the sun’s behaviour, not just your calendar.
Here’s how to stay ahead of long summer days while protecting your skin:
Why the UV Index Should Guide Your SPF Strategy
The UV Index measures how strong ultraviolet rays are on a given day:
- 0–2 (Low): Minimal risk; no protection needed for brief exposure.
- 3–5 (Moderate): SPF 30+ recommended, seek shade midday.
- 6–7 (High): Protection essential, reapply every 2 hours.
- 8–10 (Very High): Extra protection needed, avoid prolonged exposure.
- 11+ (Extreme): Maximum protection, minimize sun exposure.
According to Environment Canada and WHO, vitamin D production maxes out quickly (about 15–20 minutes of midday sun on arms and legs for most skin types). Anything beyond that increases UV damage, not vitamin D.
Tip: Check the UV Index daily on your weather app or Google before planning your day outside.
The Reapplication Problem (and How to Fix It)
Dermatologists recommend reapplying sunscreen every 2 hours during peak UV times. But most people don’t, especially if they wear makeup.
Reapply without ruining your makeup:
✅ Powder SPF brushes (great for oily or combination skin)
✅ SPF setting sprays (refreshing and quick)
✅ Clear gel SPF sticks (swipe and go)
These methods let you protect your skin without sacrificing your makeup or routine.
But What About Breakouts?
If sunscreen makes you break out, look for:
✅ “Non-comedogenic” and oil-free labels
✅ Mineral sunscreens (zinc oxide, titanium dioxide) for sensitive, acne-prone skin
✅ Gel or water-based chemical formulas for a lightweight finish
What’s the Difference Between Chemical and Mineral Sunscreen?
Mineral sunscreens (also called physical sunscreens) use zinc oxide and titanium dioxide to sit on top of your skin and physically block and reflect UV rays away. They start working immediately and are often recommended for sensitive or acne-prone skin.
Chemical sunscreens use ingredients that absorb UV rays, transform them into heat, and release them from your skin. They are typically lighter, invisible on all skin tones, and more water-resistant. Both protect you well when used correctly, just choose what feels comfortable on your skin and fits your lifestyle.
A Realistic Summer Suncare Strategy
Here’s what a science-backed, realistic suncare day could look like:
🌤️ Morning (UV 1–3):
- Apply broad-spectrum SPF 30–50 on your face, neck, ears and any exposed areas of your body.
- Use SPF lip balm.
- Optional: Get 10–15 minutes of safe sun for vitamin D.
☀️ Midday (UV 5–9):
- Reapply SPF using a powder brush, spray, or stick.
- Wear sunglasses and a hat.
- Seek shade during peak hours.
🌅 Evening:
- Continue reapplying if outdoors.
- Cleanse skin thoroughly and apply your evening skincare.
My Highly Rated SPF Recommendations (Canada)
🧴 For Face
- Haruharu Wonder Black Rice Pure Mineral Relief Daily Sunscreen SPF50+/PA++++ (Mineral) – A lightweight satin finished sunscreen with very high protection for sensitive skin.
- Neutrogena Hydro Boost Water Gel Lotion SPF 50 (Chemical) – Hydrating, lightweight, and non-greasy for under makeup.
- EltaMD UV Clear SPF 46 (Mineral + Chemical) – Lightweight, loved by dermatologists, ideal for acne-prone and sensitive skin.
💄 For Easy Reapplication
- Colorescience Sunforgettable Brush-On SPF 50 (Mineral) – Powder brush for on-the-go reapplication without ruining makeup.
- COOLA Makeup Setting Spray SPF 30 (Chemical) – Refreshing, sets makeup while adding SPF protection.
- Shiseido Clear Stick SPF 50+ (Chemical) – Transparent stick for quick top-ups over makeup.
👄 For Lips
- Sun Bum SPF 30 Lip Balm (Chemical) – Moisturizing, smells great, and protects your lips on sunny days.
☀️ For Body
- Australian Gold Botanical SPF 50 Mineral Lotion (Mineral) – Reef-safe, matte finish, non-greasy body SPF.
- Neutrogena Ultra Sheer Body Mist Sunscreen SPF 60 (Chemical) – Easy spray for active days, sweat-resistant.
Final Thoughts
The sun is not your enemy, but UV damage is.
By checking the UV Index, applying the right SPF, and reapplying strategically, you can enjoy the benefits of the sun while protecting your skin from premature aging and skin cancer.
Your new mantra: Check the UV Index. Apply your SPF. Reapply with ease. Glow responsibly.
