Best Time to Get Sunlight Without Burning Your Skin During Summer

During the summer, sunlight feels amazing. It boosts your mood, helps your body produce vitamin D, and encourages you to spend more time outdoors. However, too much exposure can lead to painful sunburns, premature aging, and even skin cancer. So, when is the best time to enjoy sunlight without damaging your skin?

In 2025, global temperatures are projected to be significantly higher than pre-industrial levels. The UK’s Met Office forecasts an increase ranging from 1.29°C to 1.53°C, with a central estimate of 1.41°C above the 1850–1900 average. Similarly, Environment and Climate Change Canada anticipates a rise between 1.35°C and 1.55°C, centering at 1.45°C. These projections suggest that 2025 could be among the top three warmest years on record.

Despite the emergence of La Niña conditions in late 2024, which typically have a cooling effect, the persistent accumulation of greenhouse gases is expected to drive temperatures higher. This underscores the ongoing impact of human-induced climate change.

Regionally, the effects of these temperature increases will vary. For instance, New York’s forests are migrating northward as tree species adapt to warmer climates. Additionally, economic analyses predict that a 4°C rise could result in a 40% reduction in average global income, highlighting the extensive socioeconomic implications of sustained warming.

The Safest Time for Sun Exposure

Generally, the best time to get sunlight without burning your skin is during the early morning or late afternoon. This is when the sun is lower in the sky, and its UV rays are less intense. Aim for exposure before 10 a.m. or after 4 p.m. During these times, the UV index is usually lower, reducing the risk of skin damage.

The sun emits three types of UV rays: UVA, UVB, and UVC. While UVC rays are absorbed by the Earth’s atmosphere, UVA and UVB reach the surface. UVB rays are the primary cause of sunburn and are strongest between 10 a.m. and 4 p.m.

Why Timing Matters

By sticking to early morning or late afternoon sunlight, you can still soak up vitamin D without the harsh effects of peak UV radiation. Plus, the softer, warmer light at these times is more comfortable for outdoor activities.

Safety Tips for Safe Sun Exposure

Use Sunscreen: Apply broad-spectrum sunscreen with an SPF of at least 30, even during off-peak hours.
Wear Protective Clothing: Hats, sunglasses, and lightweight, long-sleeved shirts can provide extra protection.
Stay Hydrated: Sun exposure can cause dehydration, so keep drinking water throughout the day.
Check the UV Index: Before heading out, check the local UV index to gauge the intensity of the sun’s rays.
Gradual Exposure: If you’re trying to build a tan or get your daily dose of vitamin D, do so gradually to avoid overexposure.

Alternatives for Vitamin D intake

Those who cannot get adequate sun exposure owing to lifestyle or skin sensitivity can obtain vitamin D via dietary sources, such as:

Fatty fish (such as salmon, mackerel, and tuna).
Plant-based and fortified milk
Egg yolks.
Mushrooms
Vitamin D supplements (as recommended by your doctor)
According to Dr. Susan Lanham-New, chair of nutritional sciences at the University of Surrey, “For those in regions with limited sun exposure, dietary vitamin D and supplements are effective alternatives to maintain optimal health.”

Benefits of Safe Sun Exposure

Getting sunlight during safe hours has numerous benefits. It boosts vitamin D levels, which supports bone health, immune function, and mood regulation. Additionally, spending time outdoors can improve mental well-being, promoting relaxation and lowering stress levels.

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