As seasons change, time spent outdoors often increases. Longer daylight hours and stronger sun exposure can affect skin in both short and long-term ways. Understanding how sunlight, daily habits and nutrition relate to skin health can help support informed, balanced choices during summer months.
What Sun Exposure Does to Skin
Sunlight includes ultraviolet (UV) radiation, primarily UVA and UVB rays. Both affect the skin, but in different ways.
- UVA rays are present year-round and are linked to longer-term changes in the skin, such as loss of elasticity and uneven tone.
- UVB rays are stronger during midday hours and are the main cause of sunburn.
Both types of UV exposure add up over time. Even on cooler or cloudy days, repeated exposure can affect skin cells and contribute to visible skin changes and increased skin cancer risk.
At the same time, sunlight plays a role in vitamin D production, which is one reason most guidance focuses on moderation rather than avoidance. The goal is to spend time outdoors while being mindful of how much sun your skin is getting.
How to Use Sunscreen Effectively
Sunscreen plays a role in protecting your skin from UV exposure, but its effectiveness depends on both the type you use and how consistently you apply it.
SPF basics
- SPF, or sun protection factor, refers to protection against UVB rays.
- Broad‑spectrum products protect against both UVA and UVB radiation.
- SPF 30 or higher is commonly recommended for everyday outdoor exposure.
Application and reapplication
- Sunscreen works best when applied generously to all exposed skin.
- Reapplication is often helpful every two hours during extended outdoor time, and after swimming or sweating.
- Areas such as ears, neck, hands and the tops of feet are easy to overlook.
Daily use
- UV exposure occurs year‑round, including during short outdoor periods.
- Daily sunscreen use can be a practical option for people who spend time outside as part of work, transportation or routine activities.
- Sunscreen can be combined with other protective measures such as hats, sunglasses and seeking shade during peak sun hours.
Nutrition and Skin Support
Sun protection is one part of skin health, but daily habits also play a role. Hydration and overall nutrition can influence how skin looks and feels over time.
Hydration
- Staying well hydrated supports overall skin function
- For most adults, this looks like roughly 8–10 cups of fluid per day, with needs increasing in warmer weather or with higher activity
- A simple way to gauge hydration is urine color, which should be light yellow for most of the day
Vitamin C
- Vitamin C plays a role in collagen production and antioxidant support
- Common sources include citrus fruits, berries, bell peppers, tomatoes and broccoli
- Including one or two of these foods daily is usually enough to meet basic needs
Healthy fats
- Dietary fats support the skin’s barrier and overall structure
- Foods like fish, olive oil, nuts, seeds and avocado can be included regularly across meals or throughout the week
- A simple approach is to include a source of fat at most meals, if you do not consistently eat fish every week, you may consider adding an omega-3 supplement to your daily routine
Nutrition supports skin from the inside, while topical protection addresses external exposure. Both are parts of a broader picture of skin care.
The Takeaway
Skin health during summer is influenced by repeated daily choices rather than occasional efforts. Sun protection, regular hydration and balanced nutrition can support skin function over time.
By Cassie Story, RD, Nutrition Subject Matter Expert
