Summer is a time for fun and sun, but it’s important to protect yourself from harmful UV rays. Sunburn not only damages your skin, but it can also increase your risk of developing skin cancer.

Here are some tips for beating the heat and preventing sunburn.

1. Wear Protective Clothing

One of the simplest ways to protect yourself from the sun is to cover up with protective clothing. Wear long-sleeved shirts, pants, and hats that shade your face, neck, and ears.

Clothing made from tight weaves provides better protection than loose, lightweight fabrics. You can also buy clothing that is specifically designed to block UV rays.

2. Use Sunscreen

Sunscreen is essential for protecting your skin from the harmful effects of the sun. Choose a sunscreen with an SPF of at least 30 that protects against both UVA and UVB rays.

Apply it generously to all exposed areas of skin, including your face, neck, and ears. Reapply every two hours or after swimming or sweating.

3. Seek Shade

When the sun is at its strongest, from 10 a.m. to 4 p.m., seek shade whenever possible. Plan outdoor activities for early morning or late afternoon, and use an umbrella or canopy for shade.

Remember that UV rays can penetrate through clouds, so even on overcast days, it’s important to protect your skin.

4. Wear Sunglasses

Protect your eyes from UV rays with sunglasses that provide 100% UV protection. Look for wraparound sunglasses that block rays from the side. This can help prevent damage to your eyes and the delicate skin around them.

5. Stay Hydrated

Drinking plenty of water helps keep your skin hydrated and prevents dehydration, which can make you more susceptible to sunburn.

Carry a water bottle with you and drink regularly throughout the day, especially when you’re active or spending time in the sun.

6. Avoid Tanning Beds

Tanning beds emit harmful UV radiation that can increase your risk of skin cancer. Avoid using tanning beds altogether, and opt for a self-tanning lotion or spray instead.

7. Be Careful Around Water

Water reflects UV rays, which can increase your risk of sunburn. If you’re spending time near water, be extra careful and make sure to wear protective clothing and apply sunscreen regularly.

8. Check the UV Index

The UV index measures the strength of UV radiation on a scale of 0 to 11+. Check the UV index before heading outdoors, and plan accordingly. When the index is high, take extra precautions to protect your skin.

9. Be Prepared

Always carry sunscreen, a hat, sunglasses, and water with you when you’re spending time outdoors. This will help you stay protected from the sun no matter where you are.

10. Know the Signs of Sunburn

If you do get sunburned, it’s important to know the signs so you can treat it properly. Mild sunburn typically results in red, warm skin that is tender to the touch. More severe sunburn can cause blistering and peeling.

If you’re experiencing severe pain, fever, or chills, contact a doctor.