The Sun Damage Calculator: How Sun Damaged Is Your Skin?

Use a broad-spectrum sunscreen daily

If you’re concerned about how much sun damage you have or want to take preventative measures to reduce your risk in the future, here are some tips for keeping your skin safe and protected in the sun.

Choosing a sunscreen with an SPF of 30 or higher that offers broad-spectrum protection (against UVA and UVB rays) can help avoid sun damage. You should apply it generously to all exposed skin, even on cloudy days, and reapply every two hours or immediately after swimming or sweating.

Seek shade on sunny days

Stay in the shade, especially during peak sun intensity hours, typically between 10 a.m. and 4 p.m. This is when UV radiation reaches its peak intensity and can do the most damage to your skin. When outdoors, use umbrellas, trees, or shelters like covered patios.

Wear sunglasses with UV protection

Investing in sunglasses that block 100% of UVA and UVB rays protects your eyes and the delicate skin around them. Look for labels that say “UV400” or “100% UV protection.”

Avoid tanning beds

Tanning beds emit harmful UV radiation that can accelerate photoaging and increase the risk of skin cancer. Due to concentrated UV exposure, regular sunbed use can lead to early fine lines, wrinkles, and sunspots. Saying no to sunbeds, consistently using SPF, and maintaining a consistent skincare routine will always be your best defence.

Wear protective clothing

Opting for tightly woven fabrics such as denim or canvas can offer better protection against UV rays than loosely woven clothing. Darker colours also tend to absorb more UV radiation, providing enhanced protection. Wet clothing provides significantly less UV protection, so when you’re abroad, try to change into dry attire as soon as you’ve finished swimming.

Wear a wide-brimmed hat

Choosing a hat with a wide brim can shield your face, ears, and neck from direct sunlight. Choose hats made from tightly woven fabrics like canvas for the best protection. You should avoid hats with holes, as they can let sunlight through. Baseball caps can offer protection, but ensure you protect your ears and neck with sunscreen.

Check the UV index

The UV index provides essential information to help you plan your outdoor activities to prevent overexposure to the sun. The higher the UV index, the greater the potential for skin damage. With a UV index of 3 or higher, take protective measures such as seeking shade, wearing protective clothing, and using sunscreen.

Score Bracket	Result
Minor sun damage	<40
Moderate sun damage	40-60
Severe sun damage	60-80
Extreme sun damage	80-100

What are the signs of sun damage to the skin?

What area of the UK do you live in?

Have you ever lived in a tropical or high UV country?

How many days do you spend in sunny locations abroad per year, on average?

How much time do you spend outside daily, on average?

Do you work outside?