Summer Skin Care: Tips to Protect and Moisturize

Why does skin need more care in summer?

Enjoying the sun in summer calls for extra care for your skin. Intense sun, heat and constant perspiration can upset the skin’s natural balance, and excessive exposure to ultraviolet (UV) radiation can cause sunburn, dark spots, dehydration and premature ageing, as well as increasing the risk of skin cancer, according to the World Health Organization (WHO).

That is why good summer skin care rests on three pillars: hydration, gentle cleansing and sun protection, which includes choosing safer times to be outdoors. In this guide, we explain each one, based on recommendations from health authorities.

Hydration: the basis of summer skin care

Heat and sun exposure increase fluid loss, so Portugal’s Directorate-General of Health (DGS) advises drinking more fluids, preferably water or natural fruit juices without added sugar, and avoiding alcoholic and very sugary drinks. Fresh fruit and vegetables also help. Find out more about the importance of hydration in summer.

The skin is the body’s largest organ and acts as a protective barrier. The idea that everything you put on your skin passes into your bloodstream is not true, although some ingredients can be absorbed in small amounts: a clinical study published in JAMA detected sunscreen filters in participants’ blood, and its authors stressed that these results do not mean people should stop using sunscreen.

Are sunscreen ingredients safe in the EU?

In the European Union, Regulation (EC) No 1223/2009 requires cosmetics to be safe for human health under normal conditions of use, and UV filters can only be used if they are on the authorised list (Annex VI). When doubts arise, the Scientific Committee on Consumer Safety (SCCS) reassesses the ingredients and the rules are updated:

• Parabens: some are authorised as preservatives within maximum concentrations, while five parabens with insufficient safety data were banned in 2014.
• Benzophenone-3 (oxybenzone): following the SCCS opinion, the limits were lowered in 2022 to 6% in face, hand and lip products and 2.2% in body products.
• Homosalate: since 2022, it is only authorised in face products, up to 7.34%.
• Octinoxate (ethylhexyl methoxycinnamate): it is on the list of authorised UV filters, up to 10%.

In other words, these ingredients are not “toxic” as used in sunscreens sold in the EU: they are regulated and permitted within safety limits. If your skin is sensitive or reactive, the American Academy of Dermatology (AAD) suggests sunscreens labelled for sensitive skin, without fragrance, parabens or oxybenzone, or with mineral filters only (zinc oxide and titanium dioxide).

How to moisturise your skin in summer

For external hydration, choose moisturisers suited to your skin type, preferably fragrance-free. According to the AAD, hyaluronic acid is known for its intense moisturising properties, and products with aloe vera can help soothe the skin after sun exposure.

Sun protection in summer: how, when and why

Taking care of yourself starts with the choices you make in the sun. Preventing sunburn is much better than treating it, and the damage is not always noticed straight away: according to the Portuguese Institute for Sea and Atmosphere (IPMA), redness appears 3 to 5 hours after exposure and peaks between 8 and 24 hours later.

Be careful on cloudy days too. UV radiation can be high even with cloud cover, and you can get sunburnt without feeling hot.

How to choose and apply sunscreen

• Choose a sunscreen with SPF 30 or higher, suited to your age and skin type, as recommended by the DGS.
• Check that it also protects against UVA: European Commission Recommendation 2006/647/EC states that sunscreens should offer UVA protection of at least one third of the SPF, and the “UVA” symbol in a circle shows that the product meets this EU standard.
• Apply it generously before going out: SPF is measured with 2 mg/cm², around 36 g (six teaspoons) for an adult’s body, and halving the amount can reduce protection by as much as two thirds.
• Reapply every 2 hours and after swimming, sweating or towelling.
• Do not forget sensitive areas such as the nose, ears, neck, shoulders and the tops of your feet.

SPF (Sun Protection Factor) mainly measures protection against sunburn, which is caused chiefly by UVB: it compares the dose of UV radiation that reddens protected skin with the dose that reddens unprotected skin. Even so, sunscreen should not be used to stay longer in the sun, only to limit the damage.

How to avoid excessive sun exposure in summer

UVA and UVB: both are harmful

The UV radiation that reaches us is mainly UVA and UVB. According to the European Commission, UVB is the main cause of sunburn and the main contributor to skin cancer risk, but the risk from UVA cannot be neglected, and UVA also causes premature skin ageing. That is why a good sunscreen must protect against both.

The idea that supermarket sunscreens only protect against UVB is also inaccurate. The European criteria apply to sunscreens regardless of where they are sold, so what matters is reading the label (SPF and UVA symbol), not the shop where you buy it.

Does sunscreen block vitamin D production?

UVB radiation stimulates vitamin D production, but a review by international experts concluded that using sunscreen for daily and recreational photoprotection does not compromise vitamin D synthesis. The WHO notes that exposing the face, hands and arms two to three times a week, for about half the time it would take to burn, is enough, and IPMA explains that the time needed is so short that sunbathing is not necessary.

If you have doubts about your vitamin D levels, talk to your doctor before changing your sun habits or taking supplements.

What times of day should you avoid the sun?

The DGS recommends avoiding sun exposure between 11:00 and 17:00, and IPMA points out that UV radiation is strongest between 11:00 and 16:00, because the sun is higher in the sky. So there is no “ideal time” to be in the sun at midday: early morning and late afternoon are safer. A useful rule of thumb: the shorter your shadow, the more intense the UV radiation.

Before going out, check the UV index forecast on the IPMA website. The WHO recommends protective measures from a UV index of 3 upwards.

Physical barriers: why you should combine several

At peak times, physical sun protection barriers are essential: shade, clothing that covers the skin, a wide-brimmed hat and sunglasses that block 99 to 100% of UVA and UVB. According to IPMA, suitable clothing is the best protection for the skin.

Even so, no single measure protects 100%. Sand and water reflect UV radiation, so a parasol reduces exposure but does not eliminate it, and no sunscreen filters all UV radiation. The best strategy is to combine shade, clothing, a hat, sunglasses and sunscreen.

After-sun skin care in summer

After sun exposure, the skin may be drier, redder or more sensitive. The AAD suggests cool baths or showers and gently patting the skin dry. To remove sunscreen, use water and a gentle, fragrance-free cleanser, applied with your hands or a soft sponge.

Avoid hot water and never exfoliate sunburnt skin. Then apply a moisturiser or after-sun product: those with aloe vera or soy can help soothe the skin, and it is worth drinking extra water.

If you have sunburn, the NHS advises against using petroleum jelly or ice packs and against popping blisters. You will find more advice in our article on how to treat sunburn safely.

Food and water after a day in the sun

A varied diet contributes to your overall health, including your skin. The WHO recommends eating at least 400 g of fruit and vegetables a day, and options such as berries, grapes, citrus fruits, dark green leafy vegetables and tomatoes make it easy to vary.

As for water, the most important thing is to drink enough throughout the day. If you prefer filtered water at home, take a look at our water purification solutions; if you drink hydrogenated water, it also counts towards your daily fluid intake.

When should you see a doctor about your skin?

Sunburn can often be treated at home, but some signs call for medical advice. According to the NHS, seek help if:

• the skin is blistered or swollen;
• you have a high temperature or chills;
• you feel very tired, dizzy or sick;
• you have a headache or muscle cramps;
• the sunburn affects a baby or young child.

The NHS also recommends seeing a doctor if you notice a mole that changes size, shape or colour, or that is painful, itchy, inflamed or bleeding, or a new mark on the skin that has not gone away after a few weeks. In Portugal, you can contact your family doctor or the SNS 24 line.

Summer skin care: the key points

• Avoid the sun between 11:00 and 17:00 and seek shade.
• Wear clothing that covers your skin, a wide-brimmed hat and sunglasses with UV protection.
• Use a sunscreen with SPF 30 or higher and UVA protection, apply it generously and reapply every 2 hours.
• After the sun, cleanse gently, moisturise and do not exfoliate sunburnt skin.
• Drink water throughout the day and eat a varied diet rich in fruit and vegetables.

Preventing sunburn and premature skin ageing is one of the smartest choices you can make. It is your skin and your health: take care of them!

Frequently asked questions about summer skin care

Are sunscreens sold in the EU safe?

Yes. They are cosmetic products that must be safe under normal conditions of use, and their UV filters must be on the list authorised by European legislation, with maximum limits reviewed on the basis of SCCS opinions.

Does sunscreen cause vitamin D deficiency?

In healthy people, the evidence indicates that it does not: normal sunscreen use does not compromise vitamin D synthesis, and short exposures are enough to produce it.

Can you get sunburnt on a cloudy day?

Yes. UV radiation passes through clouds and can still be high, so sun protection is still necessary.

How often should you reapply sunscreen?

Every 2 hours and whenever you come out of the water, sweat a lot or dry yourself with a towel.

References

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By the Filtrarte Expert Team
The information contained in this article is not intended to recommend any treatment for symptoms or diseases. Consult your doctor for specialist advice.