If there’s one summer ritual we all think we’ve mastered, it’s slathering on sunscreen before heading outdoors. Yet every year, thousands still end up sunburned (sometimes severely) despite believing they’ve done everything right. 

So what is the right amount? And how can you build a sun‑smart routine that actually protects your skin? Let’s break it down.

According to a senior researcher,  the ideal formula is simple: seven teaspoons, 20 minutes before going outside.

Adults should use one teaspoon per major body region:

        * Face and neck

        * Each arm

        * Each leg

        * Front of the torso

        * Back of the torso

That adds up to seven teaspoons, or roughly 35 grams of sunscreen—far more than most people typically apply.

This gives the sunscreen time to properly adhere to your skin and form an even protective layer.

Sunscreen breaks down with time, sweat, water, and towel off. Reapply more often if you’re swimming or active outdoors.

Australia have some of the highest skin cancer rates in the world. More than two in three Australians are diagnosed with skin cancer in their lifetime, and around 2000 Australians die from it. 

The good news? Up to 90% of cases are preventable with proper sun protection.

UV rays come in two forms:

        * UVA: penetrates deeper, causes ageing and long‑term skin damage

        * UVB: causes sunburn

        * Both contribute to skin cancer, which is why broad‑spectrum sunscreen is essential.

Consumer group Choice Australia recommends selecting a sunscreen that:

        * Has a high SPF (SPF 30 or 50)

        * Offers broad‑spectrum protection

        * Suits your skin type and feels comfortable to wear

SPF ratings indicate how much UVB radiation is filtered:

        * SPF 15 blocks ~93%

        * SPF 30 blocks ~97%

        * SPF 50 blocks ~98%

Also, always check the expiry date—expired sunscreen may not protect you effectively.

Sunscreen is not recommended for babies under 6 months; keep them shaded or covered instead.

For toddlers and older children, patch‑test first to check for sensitivity, but you don’t need special “kids’ sunscreen” unless preferred.

1. Wear protective clothing

Think lightweight long sleeves, linen shirts, rash vests, and wide‑brimmed hats. Clothing is your most reliable UV shield.

2. Avoid peak UV hours

UV radiation is strongest between 10am and 4pm. Plan beach trips, gardening, or outdoor workouts for early morning or late afternoon.

3. Seek shade strategically

Trees, umbrellas, and verandas help—but remember: UV rays reflect off sand, water, and concrete. Shade reduces exposure but doesn’t eliminate it.

4. Don’t forget your eyes

UV exposure contributes to cataracts. Wear UV‑blocking sunglasses (not just dark lenses).

5. Use SPF in your daily routine

Even on cloudy days, UV rays penetrate the atmosphere. A daily SPF moisturiser or sunscreen under makeup helps protect you year‑round.

6. Reapply over makeup

Use SPF mists or powder sunscreens for convenient top‑ups without smudging your look.

7. Keep sunscreen in your bag, car, and beach tote

You’re more likely to use it if it’s always within reach.

8. Treat sunburn early

If you do get burned, cool the skin with water, apply aloe vera or a gentle moisturiser, and stay hydrated. Seek medical advice if blistering or severe discomfort occurs.

Sunscreen isn’t just a summer accessory—it’s a daily essential, especially in regions with intense UV exposure like Australia and New Zealand. By following the 7 and 20 rule, choosing the right SPF, and adopting a few smart lifestyle habits, you can enjoy the sunshine while keeping your skin healthy, youthful, and protected.