Sun safety in the Hunter: five habits for every season

Living in the Hunter means plenty of time outdoors, from weekend sport in Maitland to work on farms and building sites across the valley. It also means high UV levels. In the Hunter, UV is often high enough to damage unprotected skin from spring right through to autumn. Cancer Council recommends sun protection whenever the UV index is 3 or above.

1. Slip on sun-protective clothing

Choose clothing that covers as much skin as possible, such as shirts with collars and long sleeves. Closely woven fabrics and clothing with a UPF rating offer better protection.

2. Slop on sunscreen

Use SPF 30 or higher broad-spectrum, water-resistant sunscreen. Apply it 20 minutes before you go outdoors and reapply every two hours, and after swimming, sweating or towel drying. Most adults need about a teaspoon for each arm, each leg, the front and back of the body, and the face, neck and ears.

3. Slap on a hat

A broad-brimmed, bucket or legionnaire-style hat protects your face, ears and neck, which are common places for skin cancer.

4. Seek shade

Use shade from trees, buildings and shade structures, especially in the middle of the day. Shade alone does not block all UV, so use it together with the other steps.

5. Slide on sunglasses

Wrap-around sunglasses that meet the Australian Standard help protect your eyes from UV damage.

Check the UV index, not the temperature

UV radiation cannot be seen or felt, so a cool, cloudy or windy day can still have a high UV index. The free SunSmart app shows the daily UV forecast and sun protection times for your location, including Rutherford and Maitland.

Sun safety for babies and children

Children's skin is more easily damaged by UV, and sunburn in childhood increases the risk of skin cancer later in life. Use shade, clothing, hats and sunscreen together. Babies under 12 months should be kept out of direct sun when the UV index is 3 or above.

Sun protection for outdoor workers and sport

• Plan breaks in the shade and schedule outdoor tasks for earlier or later in the day where possible
• Wear long sleeves, a broad-brimmed hat or hard-hat brim and neck flap, and sunglasses
• Keep sunscreen handy and reapply regularly, especially after sweating

What about vitamin D?

Most people get enough vitamin D through incidental sun exposure while going about their day. If you have questions about vitamin D, talk with your GP.

Know your skin

Get to know your skin and check it regularly. If you notice a new or changing spot, book a skin check with a GP at Rutherford Doctors. Skin check consultations are bulk billed for Medicare-eligible patients.

Sources: Cancer Council Australia; SunSmart; Australian Radiation Protection and Nuclear Safety Agency.

This article is general health information written by the Rutherford Doctors team. It has not been written or reviewed by our GPs and is not a substitute for advice about your own health. Please book an appointment to discuss your situation. In an emergency, call 000.