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Can we tan safely? Or should we stick to spray tan? We get the lowdown, while shedding light on why you’ve probably been applying sunscreen wrong
Summary
1Is sunbathing dangerous?
Unfortunately, sun damage is the leading cause of preventable skin cancer. Sunburn and even tanning without burning can damage your skin.
2How can I tan more safely?
You need a broad-spectrum sunscreen when out in the sun. This means it protects against UVA and UVB rays which can both cause skin cancer.
3Can sunbathing be good for you?
If you sunbathe safely it can support vitamin D levels, may support serotonin levels and help improve sleep.
After months of grey skies, we Brits jump at the chance to top up our vitamin D and bask on the beach. While we know there's no way to tan 100% safely, we’re almost guaranteed to strip down anyway. So, how can you catch those rays and stay protected? Discover our top tips on the science behind sun tanning...
Is sunbathing dangerous?
OK, first thing: there’s no such thing as a safe tan.1 So, we’re talking about being as safe as possible if you do want to sunbathe.
Unfortunately, sun damage is the leading cause of preventable skin cancer.2 Sunburn – and even tanning without burning – may damage skin in this way.2 You shouldn't attempt to get a tan without sunscreen as it can be harmful. And the short-term effects? Sunbathing without protection could lead to sunburn, sun rash (where you don’t burn but your skin becomes inflamed and itchy) or heat exhaustion.
How can I tan more safely?
From choosing the right kind of SPF to tanning in the shade, find more info below...
- Choose the right sunscreen
Check the label – you need a broad-spectrum sunscreen when out in the sun. This means it protects against both ultraviolet A and B (UVA and UVB) rays. Both types of UV rays can cause skin cancer but UVB rays are the type that cause sunburn. UVA rays penetrate deeper into your skin, causing premature signs of ageing like wrinkles and sun spots.3
SPF30 keeps out 97% and SPF50 keeps out 98%.4 They may seem like small differences, but those extra percentages can have a significant effect on premature ageing. The NHS, and us, recommend using a minimum of SPF30.5 - Learn how to apply sunscreen correctly
It might seem too simple to get wrong. But it’s all too common... To get maximum protection from your sunscreen, apply 15 to 30 minutes before going out. Keep it topped up throughout the day – and 15 to 30 minutes after you start tanning. Most people don’t apply enough sunscreen – you should aim for six to eight teaspoons to cover your entire body. Applying it too thinly reduces sunscreen’s protection.6
Dipping at the beach or exercising in the sun? Make sure you’re fully covered in clothing or sunscreen and re-apply whenever you get sweaty, after towelling or after you’ve been in the water. - Build your tan gradually
Resist the lure of ‘binge tanning’. Little and often is the way forward, gradually building up. Start with 15 to 30 minutes each side (depending on how fair or dark your skin is). And to ensure your tan is even from the get-go, try using a body exfoliator beforehand. Make sure to always wear sunscreen even when tanning. - Stay hydrated in the sun
Drink up... but that doesn’t include alcohol. You want to be as hydrated as possible, not only because it helps you stay cool and safe but you’ll help your skin stay glowing. Dry, dehydrated skin can look wrinkly as it tans which probably isn’t the look you’re going for. Fancy a change from water? Don’t fret – we've got a roundup of refreshing wonders, from fruity energy drinks to flavoured water. - Master tanning in the shade
Believe it or not, you can still get a golden glow sitting in the shade. The sun’s UV rays will reflect onto your skin from your surroundings – win! Just remember, that means you’ll still need to keep your sunscreen topped up. Covering up with clothing offers extra protection, too.6 - When’s the best time to sunbathe?
A midday bask might be tempting but it’s best to stay out of the sun from 11am-3pm as these are the hottest hours of the day.6 This is especially important if you have fairer skin. The sun’s rays aren’t as strong outside these hours, so you’re more likely to tan than resemble a tomato. It’s also important to not stay in direct sunlight for hours on end. Use a timer so you’re not tempted to ‘cheat’ over your tanning time. - Don’t forget your accessories
Sunglasses and hats aren’t just fashion statements (though you look great, promise). Your eyes can get damaged from UV rays too, potentially leading to conditions like cataracts.1 So grab a good pair of sunglasses, protect your scalp with a hat and flaunt your fashion. - ... or just fake your tan
To be totally safe and avoid any risk of burning from the sun, ditch sunbathing altogether and invest in a good-quality bottle of fake tan (gradual tan and tanning drops could be your BFFs too). This lets you build colour as gradually or quickly as you like – even more quickly than sunbathing.
Why do we tan?
A sun tan is essentially your body’s way of protecting itself from the sun’s UV rays. It boosts your melanin levels, darkening your skin tone.
If you’re consistently hitting the sun lounger, these cells will move closer to the surface of your skin, produce more melanin and make your skin darker.1 You might have heard that a tan protects your body from further sun damage. While that's technically true, it’s thought to provide about two to four SPF protection – but that's way below the minimum of SPF30 you’re supposed to use.6
Can sunbathing be good for you?
If you’re following advice like ours on how to sunbathe in a safe way, there are some potential health benefits you may experience:
- supports vitamin D levels: sun is one of the ways we can help support our vitamin D levels – one of the key vitamins for keeping our teeth, bones and muscles healthy
- may support serotonin levels: there’s a reason why a sunny morning outside can brighten your whole day. Sun exposure has been linked to an increase in serotonin, the ‘happy hormone’, which may help with some symptoms of depression7
- may improve sleep quality: when sunlight hits our eyes when sunbathing, a signal is sent to the pineal gland in the brain and the production of melatonin (the hormone that helps us sleep) stops until nighttime. This helps our internal body clock differentiate between day and night and contributes to a healthier sleep schedule
The final say
Now you know all about safer sunbathing, get ready to bask in your newfound knowledge. You’re all set to kick back, relax and work on your summer glow. Itching to pack for a holiday? Discover the ultimate holiday beauty checklist with nine travel essentials to pack.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. US Food & Drug Administration (FDA). The Risks of Tanning [Internet]. FDA [reviewed 2023 May 16; cited 2025 Jun 9]. Available from: https://www.fda.gov/radiation-emitting-products/tanning/risks-tanning
2. Worldwide Cancer Research. How does the sun cause cancer? Worldwide Cancer Research [reviewed 2025 May 26; cited 2025 Jun 9]. Available from: https://www.worldwidecancerresearch.org/information-and-impact/cancer-myths-and-questions/how-does-the-sun-cause-cancer/
3. NHS Oxford University Hospitals. Your skin and the sun [Internet]. NHS OUH [reviewed 2024 Jul; cited 2025 Jun 9]. Available from: https://www.ouh.nhs.uk/media/agpfgbhj/99052sun.pdf
4. Skin Cancer Foundation. The Skin Cancer Foundation Offers Tips on Choosing and Using Sunscreen [Internet]. Skin Cancer Foundation [reviewed 2022 Jun 1; cited 2025 Jun 9]. Available from: https://www.skincancer.org/press/the-skin-cancer-foundation-offers-tips-on-choosing-and-using-sunscreen/
5. NHS. Causes of non-melanoma skin cancer [Internet]. NHS [reviewed 2023 May 4; cited 2025 Jun 9]. Available from: https://www.nhs.uk/conditions/non-melanoma-skin-cancer/causes/
6. NHS. Sunscreen and sun safety [Internet]. NHS [reviewed 2022 Dec 19; cited 2025 Jun 9]. Available from: https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
7. NHS. Overview – Seasonal Affective Disorder (SAD). NHS [reviewed 2022 May 20; cited 2025 Jun 9]. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
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