Information Session

22nd September, 2025Smart sun habits for outdoors, sports and recreation

With year-round sunshine and scorching temperatures through summer, burnt shoulders are a hallmark of the Queensland lifestyle. Though we relish the great weather and chance to spend so much time outdoors, serious health challenges come from our ultraviolet (UV) radiation levels — often noted as some of the highest across the globe — causing frighteningly high rates of skin cancer. Whether you’re taking a quick dip at the beach or hosting a barbecue in your own backyard. Being sun smart isn’t just a good idea, it’s a form of survival and integral for good health. 

Protecting your skin doesn’t mean you need to avoid the outdoors altogether. It means creating steady, reliable habits that let you enjoy the Queensland lifestyle in a safe way. A few practical, evidence-based sun protection tips can make a big difference over time.

Why UV protection is so important (particularly here in Queensland)

To the untrained eye, UV rays from the sun cause redness known as sunburn. From a medical perspective, there’s a bit more to it, with excess sun rays damaging the cells of the skin at their very core. Over years of exposure, this damage builds up, increasing the chance of skin cancers such as melanoma, along with basal and squamous cell cancers. As most of us now know, Queensland’s UV radiation is strong enough to cause harm most days of the year, meaning cool and cloudy weather doesn’t mean a day without a hat. 

The Bureau of Meteorology’s daily UV Index is a useful way to check the rays of the day. Checking it just a few times is also a good wake-up call. You’ll quickly realise how easily a bit of sunshine can be in the concerning range. In much of Queensland, the index frequently climbs into the “extreme” range (above 11). To put that into context, a reading of 3 or more signals that sun protection is required. The threshold of 3 is typically reached in our state from mid-morning, staying strong til the late afternoon. Even during winter months when you feel a chill, you might be surprised to see we’re in the range of needing sun safety. 

Sun protection tips for every day of the week

We’ve all heard The Cancer Council’s slogan to Slip, Slop, Slap. But did you know the successful 80’s health campaign has actually expanded to Slip, Slop, Slap, Seek, Slide? This is now the gold standard for sun safety and a reflection of our growing knowledge in this space. The steps ask us to:

Slip on protective clothing: On a hot day, this can be a lightweight, long-sleeved top and trousers made from good, breathable fabric that will shield the skin (without trapping in heat).

Slop on sunscreen: Choose a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Apply it 20 minutes before heading outside, and top it up every two hours. Or sooner if you’ve been swimming or sweating. Remember to apply to forgotten spots like your ears, the back of the neck and the scalp.

Slap on a hat: Wide-brimmed styles offer much better coverage than caps or visors because they shade the entire face as well as the ears and neck. 

Seek shade: There’s good reason for the popularity of CoolCabanas in Queensland! More than just a fun beach accessory, they offer all-important natural shade. Awnings, trees and umbrellas can all help reduce exposure to UV and give you a break from the heat.

Slide on sunglasses: UV rays can also harm our eyes, contributing to conditions such as cataracts. Wrap-around sunglasses that meet Australian standards offer the best protection.

These measures work best when they become second nature. If they aren’t yet part of your daily routine, consider giving yourself a 30-day challenge, as studies suggest this is how long it takes to build a habit. When it comes to getting sun safety right, the best thing you can do is practise daily.

Sport and recreation in the outdoors

Athletes, children and spectators often find themselves in the sun for long stretches of time, making tailored sun protection tips essential for different activities. Adapting smart practices to each activity will help you reduce risk and stay a few steps ahead of the sun. 

Water sports: Because water reflects UV rays, your exposure to the sun is intensified when you do anything in or by the water. Long-sleeved rash vests and water-resistant sunscreen are essential. Most importantly of all, you’ll need to frequently reapply your sunscreen throughout the day (which might mean time out of the water to let it sink in).

Running and cycling: Sweat can break down sunscreen, so a formula that’s designed for sport is recommended. Added protection can be found in UV-rated clothing and caps with neck flaps.

Team sports: It’s always best for team sports that are outdoors to be scheduled for early or late in the day, both for training and actual games. When that’s not possible, coaches and organisers can reinforce safe habits by modelling them and encouraging them. 

Spectators: Hours on the sidelines can mean hours of direct exposure to the sun. Portable shade, wide-brimmed hats, and regular sunscreen use should be an essential part of your game day plan. 

Protecting our little ones

Children and babies have particularly sensitive skin, and exposure during childhood is linked to skin cancer later in life. While many Queensland schools and sporting groups have sun safety policies, parents and carers also have a role to play in reinforcing them. Encourage your children to apply sunscreen before they leave home, ensure they have hats and protective clothing, and show them by example that sun safety is a necessary part of daily life.

Vitamin D and sun exposure

The human body relies mostly on sunlight to generate vitamin D, an important nutrient for things like your immune health and bones. However, in a sunny climate like Queensland, there is no need to actively spend time in the sun to reach your required vitamin D levels. Most people can maintain healthy levels through incidental exposure, meaning short periods spent outdoors without intention, like walking to the car, hanging laundry, or doing a daily commute to work. Extended, unprotected sun exposure isn’t needed for health, and will only increase your risk of skin damage and cancer.

If you are concerned about vitamin D, you can speak to one of the doctors practising at The Carina Medical and Specialist Centre. In some cases, dietary adjustments or supplements may be recommended rather than deliberate tanning or sunburn.

Skin checks and early detection

Even with careful prevention, the effects of UV can accumulate and cause damage over time. Checking your skin regularly helps catch issues early. It’s important to watch for new spots or changes in existing freckles or moles, especially those that bleed, crust, or don’t heal.

Adults living in skin cancer-prone Queensland should book regular professional skin checks, which are offered by doctors practising at The Carina Medical and Specialist Centre. Detecting changes early can significantly improve the chances of stopping any issues before they spread.

Finding the right balance

Queensland’s beaches, open spaces, and active culture are part of what makes our state so special. By following consistent, science-backed sun protection tips, you can continue enjoying this lifestyle while safeguarding your health.

The balance lies in consistency. Use protective clothing, sunscreen, shade, hats and sunglasses as part of everyday life. Whether you’re surfing, coaching a weekend game, or enjoying a stroll for an acai bowl, these simple steps can help preserve healthy skin well into the future. Sun safety isn’t about restriction; it’s about enjoying life outdoors without risks or concerns. 

How the team at The Carina Medical and Specialist Centre can help 

If you’d like peace of mind about your skin health and sun safety, the doctors practising at The Carina Medical and Specialist Centre are here to help. They can provide thorough skin checks and help you feel empowered and informed about sun protection, guiding you on the best steps for prevention and early detection. Visit our contact page to speak with our team and book an appointment.