1. The Sun and Your Skin: 10 Tips for Summer Skincare.
Kendra Clark, DMSc-S, MPAS, PA-C
Doctoral Student (DMSc, 2026). President DMSc class, 2024-2025. Certified Physician Assistant, Neurosurgery. Arizona PA Board Member. Disability Advocate.
The Sun and Your Skin: 10 Essential Tips for Summer Skincare
For many, summer is the best time of the year. With the dog days of summer comes longer days, radiant sunshine, sipping lemonade at poolside and BBQs with friends and family. Summer is a season of vacations, adventures, fun and romance; however, there is an innate risk that summer imparts on all of us. With the intensity of heat and sun exposure, summer can be a trying time for your skin. In addition to the harsh sun, pollutants and other environmental contaminants that may affect our skin’s luster and glow.?
Making simple changes not only in your daily summer?skin care?regime but healthy eating and drinking habits will help minimize the harmful effects of the harsh summer sun.?
Before we discuss 10 essential tips for summer skincare, first and foremost one must understand their skin type and complexion followed by a clear understanding on how summer affects the skin.
It is very important to be aware of what skin type you most identify with in order to know your ideal summer skin regime. To briefly summarize the four skin types, lets identify their key features.
Normal skin type:?
Well balanced skin, neither dry nor oily.?
Small, barely visible pores with smooth texture.
Minimal issues with blemishes.?
Non sensitive.
Dry skin type:
Skin easily irritated.?
Flaky, dry skin surface with less sebum content.
Fine lines may develop easily.
Pores barely visible.
Oily skin type:
Shiny, greasy appearance.
May have enlarged pores.?
Prone to redness, pimples and blackheads.
No dry patches.
Combination skin type:
Dry in some areas, oily in others.
Breaks out easily.
Irritated easily.
Occasional enlarged pores.
Although sensitive skin is not actually a skin type but a very common skin condition. Normal, dry, oily, and combination skin types all have their distinctive characteristics and people with any type of skin can experience sensitive skin; however, it is significantly less common in people with normal skin types. Common symptoms from sensitive skin are redness and irritation. It is important to note that sensitive skin types can arise because of allergies and conditions like Rosacea, so people with highly sensitive skin should consult a dermatologist to learn more about how to treat their skin.
Along with skin types are varied complexions and skin tones. To be concise, darker skin tends to contain more melanin, your body’s natural defense against sun damage.?Excess melanin?results in darker, tanned skin. When your skin is exposed to the?harmful UV rays, melanin?production increases in order to protect your skin from sun damage. Melanin has photoprotective qualities.?Those with lighter complexions, tend to have less melanin and include increased incidence of sunburn and rash due to sensitivity to the sun [1].
We have addressed the essentials of identifying your skin type and the basic difference between dark and fair skinned individuals and their tolerance to sun exposure. Now let’s address how the summer sun and climate can affect your skin.?
Increase in temperatures during the summer months, combined with humidity and heat, can increase the activity of the sebaceous glands. The sebaceous glands are sensitive towards increasing temperature, thus increases its activity to produce more natural oil (sebum) in the layers of our skin.
In addition to increase of sebaceous gland activity, the heat can also cause pores to open; therefore, more prone to harboring dirt and oil, trapping bacteria, which can cause acne and blemishes on the face. Acne breakouts have a tendency to occur most common in summer. People with?oily skin?are more prone to it as the bacteria and oils in the skin mix with the sweat causing clogged pores and acne.
Moreover, those who have a tendency for dry skin, the increased heat tends to make their skin rough and patchy.
Now that we have discussed the essentials of skin typing, the difference between dark versus light complexions and their melanin makeup, in addition to essential pearls on how summer sun affects the skin, let’s delve into the 10 essential tips for summer skincare.?
1.????Sunscreen. Sunscreen. Sunscreen.
Let’s face it, sunscreen is the most important product you must use all year long, especially in the summer months. Prolonged sun exposure can damage your skin tone that forms wrinkles, fine lines, dark spots or patches.?
Along with warmer weather comes longer days with more frequent, and more intense, sunshine. While every dermatologist will tell you the importance of wearing sunscreen year-round, they all agree that it’s even more important during the warmer months. Wear Sunscreen of SPF 30 or higher. Incidental sun exposure, even for only 10 to 15 minutes a day, adds up over time and can cause significant sun damage and accelerated photoaging, hyperpigmentation, and wrinkles. Using a high-SPF sunscreen, 30 SPF at minimum, and 50 SPF ideally, can reduce the accumulation of chronic UV damage that’s linked to non-melanoma skin cancer and aging.
The American Academy of Dermatology offers a wealth of information on sunscreen and sun safety [2].
Who needs sunscreen?
Everyone. Sunscreen use can help prevent skin cancer by protecting you from the sun’s harmful ultraviolet rays. Anyone can get skin cancer, regardless of age, gender or race. In fact, it is estimated that one in five Americans will develop skin cancer in their lifetime.
What sunscreen should I use?
The American Academy of Dermatology recommends everyone use sunscreen that offers the following:
Broad-spectrum protection (protects against UVA and UVB rays), SPF 30 or higher.
Water Resistant?(effective for up to 40 minutes in water) or?Very Water Resistant?(effective for up to 80 minutes in water). This means the sunscreen provides protection while swimming or sweating up to the time listed on the label.
A sunscreen that offers the above helps to protect your skin from sunburn, early skin aging?and skin cancer. However, sunscreen alone cannot fully protect you. In addition to wearing sunscreen, dermatologists recommend taking the following steps to protect your skin and find skin cancer early:
Seek shade?when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 2 p.m.
Dress to protect yourself from the sun?by wearing?a lightweight?long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, when possible.
Use extra caution near water and sand?as they reflect the damaging rays of the sun, which can increase your chance of sunburn.
Get vitamin D safely?through a healthy diet that may include vitamin supplements.?
Avoid tanning beds.?Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look tan, you may wish to use a self-tanning product, but continue to use sunscreen with it.
How much sunscreen should I use, and how often should I apply it?
Most people only apply 25-50 percent of the recommended amount of sunscreen.
Apply enough sunscreen to cover all skin that clothing will not cover. Most adults need about?1 ounce, or enough to fill a shot glass, to fully cover their body.
Don't forget to apply to the tops of your feet, your neck, your ears and the top of your head.
Apply sunscreen to dry skin 15 minutes?before going outdoors.
Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.
When outdoors, reapply sunscreen approximately every two hours, or after swimming or sweating, according to the directions on the bottle.
Keep in mind, there is no safe way to tan. Every time you tan, you damage your skin. As this damage builds, you speed up the aging of your skin and increase your risk for all types of skin cancer [2].
2.????Exfoliation is Key.
A tenant of basic skincare is to exfoliate your skin. Exfoliation is crucial to smoother and brighter skin, as it removes dulling skin debris and piled up dead cells. Gently exfoliating allows your skin to breathe more easily. No matter how much lotion you use, to have glowing, fresh skin, exfoliation is your go to. Find your favorite body scrub and in the shower, gently rub your exfoliator in circular movements on your entire body from the shoulders down. It is vitally important to exfoliate your whole body and not just the face. Keep in mind, you will want a facial exfoliator for your face and neck, and rinse clean. Continue to do this 2-3 times a week for year-round beautiful skin.
3.????Apply Nutrients to your Skin.??
Keep in mind that your skin needs extra hydration and moisture during the summertime. Innovative Skincare Hydra-Intensive Cooling Masque is an excellent option. This lightweight, gel facial mask that soothes, calms and hydrates your skin. Hydra-Intensive Cooling Masque provides a cool, refreshing sensation, contains soothing botanical antioxidants, acts as a rinse-off treatment and helps treat sunburn and inflammation.?
May seem like a stretch to think of applying foods directly on your skin. Nature has a way of knowing what is best for us and this includes topical application of some of your favorite foods and juices, your skin will love you for it.?
Next time you visit your local farmers market, pick up large strawberries and slice in half, take a fork and poke at the flesh to awaken the juices, then gently massage across your face in small circles. Leave it on for about two minutes, then rinse off.?
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Another suggestion is to apply the juice of a tomato?for keeping your skin fresh. Juice the tomato, do not add water, and freeze the juice using your regular icetrays. Use this as a gentle scrub every alternate day and let the juice dry on the skin before washing it off. The lycopene in tomato does wonders for the facial skin.
Another super food for skin is avocados. Avocados are rich in Vitamin E, a powerful antioxidant to neutralize free radicals, which damage cells, and to nourish the skin from within. Vitamin E oil is recommended if you want to treat stretch marks. When used as a moisturizer it helps prevent or treat dry, flaking skin.
Cucumbers have long been a staple for facials. The high water and antioxidant content in cucumbers is ideal for hydrating the skin. The vitamin C and caffeic acid in cucumber help prevent water retention, a must consider for puffy eyes [3].
Pomegranates are a hidden facial gem. Due to its strong antioxidant activity and is abundance of anthocyanins, ellagitannins, and hydrolysable tannins, the fruit and its oil provide anti-inflammatory, anti-proliferative, and anti-tumorigenic properties.?
Some compounds found in grapes help to protect skin cells from the sun's ultraviolet radiation. Some polyphenolic substances extracted from grapes (flavonoids) can reduce the formation of reactive oxygen species in human epidermis cells that have been exposed to long-wave (UVA) and medium-wave (UVB) ultraviolet radiation, meaning they have a protective effect against ultraviolet radiation emitted by the sun.
Pumpkin is a very effective and widespread ingredient in skin care formulations. Reason being pumpkin is moisturizing. Also, pumpkins have vitamins C and E which fight harmful substances and maintain healthy elastic and collagen. The vegetable helps exfoliate dead skin [3].
4.????Never Forget your Eyes, Lips and Feet.
Eyes, lips and feet are not only greatly exposed but are neglected areas of the body when it comes to protecting from the sun’s harmful rays. Remember the?sun's rays are the harshest between 12 p.m. and 4 p.m. during summer months.?Always wear sunglasses to protect the eyes.?We often forget that the skin around the eyes is very delicate and needs extra TLC; therefore, it is important to?use a moisturizing under eye gel. Apply lip balm with SPF under your lipstick. Scrub your feet to exfoliate and afterwards apply sunscreen and moisturizer, especially if you are wearing open-toed sandals.
5.????Lighten up your Skincare Routine.
As we change our outerwear to address changing climate, same holds true for our skincare. As we transition from winter to summer temperatures, a principle change to your skincare routine is adjusting the textures and formulations. As the climate heats up, our skin can be more prone to producing sebum.?
Start with cleansing, toning and moisturizing twice a day to prevent sweat and sebum from clogging the pores. Replace your heavier cleanser (such as cream/oil cleanser) with a lighter foam cleanser.?
The next absolute must is toning the face. When it comes to glowing, healthy-looking skin, toner is a key step in your summer skincare routine.?The maximum number of sebaceous glands are found on the T-zone of the face,?and toner removes any last traces of dirt and impurities that linger in your pores after you wash your face. Toner restores your skin's pH level, improves skin tone, gently refreshing your skin without stripping it of its natural moisture. Additionally, toner prepares the skin to better absorb post-moisturizer and sunscreen. It is important to find the ideal formula made especially for your skin type to optimize results.?
Excessive?summer?heat can dehydrate your skin, so it's important to keep it moisturized during the?summer. This may seem counter intuitive but If your skin becomes oily, it may be a sign that your skin could be dehydrated. Your body will step up the production of sebum, your natural skin oil, to protect itself from drying out.
Moisturizers reestablish the outermost layer of the skin called the stratum corneum, and protects from harmful pollutants, irritants and prevents further dryness. Consider a lightweight moisturizer,?typically?water-based,?low-oil?hydrators.?or?perhaps a combination moisturizer which includes a lightweight moisturizer plus a sunscreen, SPF 30 or higher. A lighter weight moisturizer allows pores to breathe, prevents clogging or excessive sweating. A quick note on makeup. Summer heat provides a not-so-gentle reminder to reduce the makeup you are wearing every day. Allow your skin to breathe more freely by wearing only minimal facial makeup when needed. Take a close look at your makeup product labels and only keep those that are non-comedogenic, a lighter and less oily alternative.
6.????Antioxidants are your Skin’s Bestie.
As crucial as the four-step summer skin care regime that includes cleansing, toning, moisturizing and sunscreen, there is more to consider taking your summer skincare up a notch or two. Antioxidants are a game changer and?although are essential year-round, they are particularly important during the summer, when stronger UV rays can damage unprotected skin. To be clear,?UV rays?are the main creators of?free radicals?in your skin.?
What are free radicals? Free radicals are unstable oxygen molecules that steal energy from healthy cells, causing oxidative stress and ultimately DNA damage resulting in the breakdown of collagen and elastin which in turn leads to premature aging. Antioxidant serums, such as L-ascorbic acid (vitamin C) are applied in the morning. After cleansing and toning, apply antioxidant serum before moisturizer and sunscreen. The benefits of this miracle formula?help prevent the signs of aging by supporting collagen and elastin production, stimulating cellular regeneration and metabolism, improving hydration, discolorations and increasing overall integrity of the skin.?
7.????The Rewards of Retinol.
We all love retinol for its anti-aging benefits, but there’s a common belief that you should only use this ingredient during the winter months because it increases your skin’s sensitivity to sunlight.?
Contrary to popular belief, it’s actually good for your skin to start using retinol in the summer, especially if you tend to be drier in the winter. The summer humidity leaves your skin naturally more moisturized during the warmer months. Often because of the additional hydration, you’ll actually see less of the dryness and flaking that often accompanies retinol use. Well known and common side effects are redness, flaking and peeling; however, know that this is often not seasonal dependent. Having stated this, there are a few aspects that should call for heightened awareness during the summer or anytime you will face prolonged sun exposure. Here is a crash course on Vitamin A and its effects on your skin discussing both Retinoids and Retinol.?
Retinoids are the group of vitamin A derivatives that have been proven, study after study, to unclog pores, stimulate collagen production and improve collagen density. The active ingredient that repairs photoaging and alleviates acne is retinoic acid.?Your skin is only able use retinoids that are, or can be converted to, retinoic acid,?because retinoic acid works by binding to retinoic acid receptors found on the outer membrane of cells.?On the acne-fighting front, it penetrates to sebaceous glands and reduces sebum production [4].
Retinol is a very popular version of vitamin A found in over-the-counter products.?Retinol is not retinoic acid, rather it works because it converts to retinoic acid. It's important to remember that all vitamin A derivatives?must?convert to retinoic acid. Their effectiveness depends on the number of conversion steps, stability and concentration.
If either Retinoid or Retinol is chosen, the product is to be applied at night only. A caution to be aware of, Retinoid and Retinol does thin the outer skin barrier and cause increased sensitivity to ultraviolet light, which leaves your skin more prone to sunburn. If sunburn occurs, be advised to pause on retinol use as you should not apply anything potentially irritating to your skin. Instead, use plenty of moisturizer and restart your routine once skin improves and sunburn completely resolves.?
It is imperative that you apply SPF of 30 or higher, even if you remain indoor and use UPF clothing along with a wide-brimmed hat for added protection [4].?
8.????Hydration is Key.
To be properly hydrated is to be optimally healthy, plain and simple. Adequate hydration is important 360 days of the year; however, in the summer it should be your number one priority. Hydration keeps your skin radiant, soft, and supple; water is an essential ingredient in healthy skin tissue. Another key fact is that water flushes the toxins out from the skin through sweat and urine. Skin is not happy when it is burned or insulted by the sun’s heat. Water is effective in healing the skin to recover after a sunburn.?
So how much do you really need to drink in a day??
There are several factors that determine how much water you should consume including your size, activity, metabolism, location, diet, physical activity and overall health. Generally, men should drink about 3.7 liters (about 125 ounces) a day and women drink 2.7 liters (about 91 ounces) [5]. Understand that these amounts also apply to water content in food. Bottom line is to remain cognizant and replenish your body with adequate water intake throughout each day, especially in the warm summer months.?
9.????Your Skin is as Good as your Diet.
Diet plays an essential role in your skin’s overall health. Foods that are rich in?omega-3 fatty acids, vitamins E and C, zinc, selenium, protein, beta carotene, resveratrol, carotenoids?which act as an antioxidant, are all responsible for improving skin function, resilience, elasticity, and overall skin integrity [6].
Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high-quality protein, vitamin E, and zinc.?
Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.?
Walnuts and sunflower seeds are a good source of essential fats, zinc, vitamin E, selenium and protein, all of which are nutrients your skin needs to stay health. Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.
Bell peppers contain plenty of beta carotene and vitamin C, both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.?
Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.?
Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.?
Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture. The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.?
Last but certainly not least, Resveratrol, is an amazing antioxidant found in red grapes, may slow your skin’s aging process by impairing harmful free radicals that damage your skin [6].
10.?Protect your Skin with Proper Clothing.
In addition to seeking shade and applying sunscreen, wearing sun-protective clothing goes a long way in protecting you from the sun’s harmful UV rays, which can increase your risk of skin cancer. However, not all clothing is created equal when it comes to sun protection, as some garments provide better UV protection than others. The key is to look for dense fabrics and dark or bright colors and pair those with the appropriate accessories [7].
To help protect your skin from the sun, dermatologists recommend wearing the following items:?
Lightweight and long-sleeved shirts and pants.?It’s important to cover up as much of your skin as possible when spending time outdoors. When selecting clothing, avoid fabrics with a loose or open weave, such as lace. In addition, dark colors offer more protection than light colors. In addition, if you’re at the beach or pool, keep in mind that dry clothing offers more sun protection than wet clothing. For more effective sun protection, select clothing with an ultraviolet protection factor (UPF) number on the label.
Sunglasses with UV protection.?Sunglasses are an important part of your sun-protective wardrobe. When purchasing sunglasses, always look for lenses that offer UV protection. Lenses that appear dark do not necessarily offer UV protection, so make sure to read the label before purchasing. In addition, large-framed or wraparound sunglasses offer more sun protection than aviators, for example, so be sure to consider that when selecting your sunglasses.
A wide-brimmed hat.?A hat is a simple and effective way to cover up your face and neck. When selecting a hat, choose one that has a wide brim, which will protect your ears, as well as your head and neck.
Shoes that cover your feet.?However, if you’re wearing sandals or flip-flops or going barefoot, be sure to apply sunscreen to all exposed skin [7].
In addition to wearing sun-protective clothing, it’s important to seek shade as much as possible while remaining diligent to apply SPF 30 or higher sunscreen every two hours.
Summer invites a unique opportunity to pay attention to not only your skin care regime but also your habits, your diet and your hydration status. As you focus on prioritizing these essential tips to your daily routine you will optimize your skin’s function, appearance, health and integrity.?
Here’s to a skin-sational summer!
REFERENCES:
3.?????https://www.theactivetimes.com/healthy-living/put-these-foods-your-face-incredible-skin/slide-11