Sun Safety Without Fear: A Dermatologist’s Guide to Protecting Your Skin Outdoors
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As warmer weather arrives and we all start spending more time outside, conversations about sun exposure tend to resurface. Is the sun actually bad for us? Do we really need sunscreen every day? What about vitamin D?
With May recognized as Skin Cancer Awareness Month, it’s the perfect time to have honest, evidence-based conversations about protecting our skin while still enjoying the outdoors.
To help separate fact from fiction, we partnered with Nicole F. Vélez, MD, FAAD, FACMS, Medical Director of Pittsburgh Skin Dermatology and Mohs Surgery, to share expert guidance on how to enjoy the sun safely.
The sun itself isn’t the enemy, but unprotected sun exposure can be.
According to Dr. Vélez, ultraviolet (UV) radiation is the leading risk factor for skin cancer, with up to 86% of melanomas linked to UV exposure. Even more concerning, a person’s risk for melanoma can double after experiencing more than five sunburns in their lifetime.
That said, protecting your skin doesn’t mean avoiding the outdoors altogether.
“The sun can absolutely be enjoyed safely,” Dr. Vélez explains. “By wearing sunscreen and sun protective clothing, you can spend time outside while also protecting yourself from the negative effects of UV rays.”
Protecting your skin doesn’t have to mean avoiding the outdoors; it’s about building habits that reduce unnecessary UV exposure while still allowing you to enjoy time outside.
One of the most common arguments against sunscreen is concern about vitamin D deficiency. Since our bodies produce vitamin D from sunlight, many people wonder whether daily sunscreen use blocks that process.
Fortunately, Dr. Vélez says there are safer and more reliable ways to maintain healthy vitamin D levels.
“Dietary and supplemental intake is the preferred method of maintaining normal vitamin D levels,” she says. “The recommended dietary allowance is actually based on little to no sun exposure.”
Interestingly, studies have also shown that normal sunscreen use typically does not cause vitamin D deficiency. Most sunscreens don’t block 100% of UVB rays, and most people don’t apply enough sunscreen to completely prevent vitamin D production anyway.
Sunscreen conversations have become increasingly complicated in recent years, especially online, where concerns about “toxins” and chemical ingredients are common.
Dr. Vélez acknowledges that some studies have detected small amounts of chemical sunscreen ingredients in the bloodstream, which understandably raised questions for many consumers. However, she emphasizes that these sunscreens have not been linked to harmful health effects.
Still, for individuals who feel more comfortable avoiding chemical sunscreens, mineral options are an excellent alternative.
“Zinc oxide and titanium dioxide sit on the surface of the skin and deflect the sun’s rays,” Dr. Vélez explains. “They are not absorbed into the body, and there have been no safety concerns with these ingredients.”
With so many sunscreen options available today, shopping for one can feel overwhelming. Dr. Vélez recommends keeping it simple and focusing on three key things:
She also recommends applying sunscreen about 30 minutes before sun exposure and reapplying every two hours — especially after swimming or sweating.
But her most practical advice?
“The best sunscreen is the one that you’ll actually wear every day.”
Thankfully, sunscreen has come a long way. Whether you prefer lotions, sticks, sprays, or powder formulas that can be applied over makeup, there are now options that fit almost every lifestyle, skin type, and budget.
While sunscreen plays a major role in skin protection, it’s only one piece of the puzzle.
Dr. Vélez encourages patients to think about sun safety more holistically, especially during outdoor activities or vacations involving prolonged exposure.
Some of the most effective ways to reduce skin cancer risk include:
“Sun protective clothing can be a game-changer, especially for water sports and long days outdoors,” she says.
Spending time outside has clear benefits for overall well-being, and Dr. Vélez emphasizes that sun protection should support an active lifestyle — not discourage it.
“There are many ways to continue to enjoy the outdoors safely,” she explains. “Arriving prepared to activities that involve prolonged sun exposure is important.”
That preparation can include simple but effective measures like sunscreen, hats, sunglasses, and seeking shade when possible. Dr. Vélez also points to UPF clothing as one of the most practical tools for prolonged outdoor activities, especially during the summer months.
“Sun protective clothing is a game-changer, particularly for water sports,” she says.
She also recommends being mindful of peak sun exposure hours between 10 AM and 2 PM when possible and remembering that consistency matters more than perfection when it comes to skin protection.
Ultimately, the goal is not to avoid being outside; it’s to reduce unnecessary UV exposure while still enjoying everyday activities safely and comfortably.
Expert Contributor:
Nicole F. Vélez, MD, FAAD, FACMS
Medical Director, Pittsburgh Skin Dermatology | Mohs Surgery
Dr. Nicole F. Vélez is proud to be born in Pittsburgh, PA and practicing general, surgical and cosmetic dermatology in her hometown since 2014. Dr. Vélez graduated Phi Beta Kappa and cum laude from Carnegie Mellon University and with Alpha Omega Alpha honors from the University of Pittsburgh School of Medicine.
She completed a combined internal medicine and dermatology residency at Harvard Medical School. She has additional fellowship training in Mohs micrographic surgery for skin cancer and cosmetic dermatology.
Dr. Vélez is a fellow of the American Academy of Dermatology and a fellow of the American College of Mohs Surgeons. She enjoys teaching and staying on top of new advancements in her field. Dr. Vélez has published over 20 peer-reviewed journal articles and lectured both nationally and internationally on skin cancer.
When not at work, Dr. Vélez enjoys spending time with her husband, three children (two boys and one girl), and extended family.
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