Sunburn is the most common and most avoidable problem on a beach holiday. It can spoil a week in a single afternoon, and tropical sun is stronger than many visitors expect, especially if you have come from a cooler climate. This guide sets out a simple daily routine built on advice from health agencies, with notes for pools, water sports and children.
What health agencies recommend
The US Centers for Disease Control and Prevention and the American Academy of Dermatology give broadly the same guidance. Use a broad-spectrum sunscreen with an SPF of 30 or higher, apply it generously, reapply at least every two hours and after swimming or heavy sweating, and use shade, protective clothing, a wide-brimmed hat and sunglasses alongside it. Sunscreen is one layer of protection, not a licence to stay out all day. Check the guidance for your own country as well, and speak to a doctor if you have a skin condition or take medication that makes you more sensitive to sun.
Build the routine around the day
Before breakfast. Apply sunscreen before you leave the room, including ears, the back of the neck, feet and the parting in your hair. Applying it indoors means it has time to settle before you sweat or hit the water.
Morning. The early hours are the most comfortable time for the beach, a walk or a snorkel. Take advantage of them for activity, and keep a hat and sunglasses with you.
Midday. Sun is strongest around the middle of the day, so this is a good time for lunch, a siesta or a swim in a shaded pool area. Seek shade rather than lying out. Many resorts provide umbrellas and covered loungers, and our guide to sunbeds, towels and pool etiquette explains how to get a fair spot.
Afternoon. Reapply sunscreen before you head back out, and again after swimming. Many people burn in the late afternoon because they assume the day has cooled.
Common mistakes
- Using too little. Most people apply far less than the amount tested on the label, which reduces protection. Apply a generous layer and do not rub it in thinly.
- Missing spots. The tops of the feet, backs of the knees, hairline, lips and the area under swimsuit straps are frequently missed. A lip balm with SPF helps.
- Trusting a cloudy sky. Cloud does not remove the risk. Treat overcast days as sunny days.
- Forgetting reflection. Water and light sand reflect sun, so you can burn in the shade of a beach umbrella.
- Relying on a base tan. A tan offers little protection, and building one is itself a sign of skin damage.
Water, pools and snorkelling
Water-resistant sunscreen still needs reapplying, and the claim on the label states how long the protection lasts in water. When you snorkel, your back and the backs of your legs are exposed to sun for long periods, so a rash vest or long-sleeved swim top is a simple fix. Wear it over sunscreen for the arms and neck. Reef-conscious travellers often choose mineral sunscreens, and our guide to snorkelling from a resort beach covers the habits that protect coral. Rules on which sunscreens are allowed vary by destination, so check local guidance before you pack.
Children and babies
Young skin burns quickly. Health agencies advise keeping babies under six months out of direct sun and using shade, clothing and hats instead of sunscreen on very young infants, so ask a paediatrician about your child. For older children, combine sunscreen with a hat, a UV-protective swim top and regular shade breaks. Our guide to taking a baby or toddler to a beach resort offers planning advice for the whole trip.
Heat, hydration and alcohol
Sun exposure combined with unlimited drinks is a common cause of a bad second day. Alcohol dehydrates you, and heat makes the effect stronger. Alternate alcoholic drinks with water, keep a bottle with you and eat regular meals. Watch for symptoms of heat illness, which include headache, dizziness, nausea and heavy sweating, and move to a cool place, drink water and seek medical help if symptoms are severe.
If you do burn
Get out of the sun, cool the skin with a cool shower or damp cloth, drink water and use a moisturising lotion or aloe-based product. Over-the-counter pain relief can ease discomfort for adults, and you should check the label. Avoid further exposure while the skin recovers, and cover up the next day. See a doctor if there is blistering over a large area, fever, severe pain or signs of heat illness. Most resorts have a medical contact, and a good travel insurance policy will say how to claim for treatment, as our guide to travel insurance for a resort trip explains.
A short checklist
- Broad-spectrum SPF 30 or higher, packed in enough quantity for the whole trip.
- A wide-brimmed hat, sunglasses and a light long-sleeved top.
- A plan for shade during the middle of the day.
- A reminder on your phone to reapply every two hours.
- Water within reach all day.
None of this needs to restrict your holiday. A few minutes of preparation each morning and a habit of seeking shade at midday will keep you comfortable and let you enjoy the beach on the last day as much as the first.