Sun Exposure

Sunlight is needed for vitamin D and wellbeing, but too much sun damages skin, eyes, and DNA. Darker Indian skin carries more natural UV protection than lighter skin — but it is not immune. Sunburn, tanning, pigmentation, photoageing, and skin cancer still happen.

Sensible sun

• For vitamin D: 15–30 minutes on arms and face between 10 am and 3 pm, most days, without sunscreen on that area. Early morning and late evening sun doesn't make vitamin D.
• For everyday protection: broad-spectrum SPF 30+ sunscreen on exposed skin if outdoors for long periods, plus sunglasses, a hat, and shade during the peak UV hours.
• UV passes through clouds and glass — light protection is needed even on overcast days and during long drives.
• Reapply sunscreen every 2–3 hours if sweating or swimming.

Who needs extra care

• Infants under 6 months — shade and clothing; sunscreen is not generally recommended.
• Outdoor workers — farmers, construction workers, traffic police, delivery riders. Long-term cumulative UV is the main skin-cancer driver.
• Very fair or albinism skin, or people taking medicines that cause photosensitivity (some antibiotics, diuretics, retinoids, acne medicines).
• People with melasma, vitiligo, lupus, or past skin cancer.
• Pregnant women — hormonal melasma is worsened by sun.

Signs of too much sun

• Sunburn — red, painful, hot skin, sometimes blisters.
• Sunstroke / heatstroke — confusion, headache, hot dry skin, collapse — a medical emergency, dial 112. See Heat Illness.
• Long-term: uneven pigmentation, leathery skin, wrinkles, and (rarely, in dark skin) skin cancer.

Myths

• "Dark skin doesn't need sunscreen" — it needs less than very fair skin, but still benefits, especially against pigmentation and photoageing.
• "Tanning is healthy" — no, a tan is a sign of UV damage.
• "Indoor tanning is safer" — tanning beds cause skin cancer; avoid.