The CDC has a set of recommendations for reducing the risks of sun exposure and reaping the benefits.
Spend time outside in the early hours of the day and the later hours of the afternoon and evening. The sun’s rays are most direct between the hours of 10 a.m. and 4 p.m., and there is a greater chance of sunburn.
Wear at least 30 SPF sunscreen that blocks UVA and UVB radiation. Your dermatologist may recommend a higher SPF for your skin tone.
Reapply sunscreen every two hours on areas of the skin that are exposed. You should do this even if you are not in direct sunlight and if it is cloudy.
When spending time outdoors, wear breathable long sleeves, hats, and sunglasses.
Look for the shade so you can enjoy the views of nature while staying protected from too much sun exposure.
Stay hydrated. Aim to drink at least eight cups of water daily, and more if you are sweating or exercising.
Talk to your healthcare team about taking a vitamin D3 supplement, especially if you are prone to sunburns.