UV light causes most melanomas, and UV exposure is the one major risk factor you control. These 5 habits do the most.
The sun's rays are strongest between 10 a.m. and 2 p.m. Plan outdoor time around those hours when you can, and use trees, umbrellas, and canopies when you can't.1
Lightweight long sleeves, pants, a wide-brimmed hat, and sunglasses with UV protection protect skin all day without reapplying. Clothing with a UPF label has been tested for how much UV it blocks.1
Choose broad-spectrum, water-resistant, SPF 30 or higher. Most adults need about 1 ounce to cover the body. Apply it 15 minutes before going out, and reapply every 2 hours and after swimming or sweating.1
The World Health Organization's cancer agency classifies UV-emitting tanning devices as a cause of cancer in humans.2 A tan is a sign of DNA damage, and a base tan offers no meaningful protection.
A randomized trial in Nambour, Australia, gives the best answer. Researchers assigned 1,621 adults to daily sunscreen or to their usual habits for about 4 years, then followed them for a decade. The daily group developed 11 melanomas and the comparison group developed 22.4
The American Academy of Dermatology recommends getting vitamin D from food and supplements instead of unprotected sun. Fatty fish, fortified milk, and fortified cereals all supply it, and a supplement fills any gap.1
SPF, broad spectrum, mineral and chemical filters, and the FDA's latest rules.
How to read the UV index and what UPF means.
Practical protection for kids in every season.
Reviewed against these sources in September 2026. Figures change every year, and this page is updated when new estimates are released.
