If you have teenage girls in your house, chances are you’ve heard some version of:
“The UV is already a 7.”
“It’s supposed to hit a 10 by noon.”
“I can’t go to the pool right now—the UV is too high.”
Somewhere along the way, Gen Z became amateur meteorologists. For the rest of us, here’s a simple guide to understanding the UV Index—and using it to make smarter summer sun decisions.
The UV Index measures intensity of the sun’s ultraviolet radiation. You can find the UV Index in most weather apps alongside the temperature and chance of rain.
☀️ UV 0-2 (Low): Generally safe for extended outdoor activity.
☀️ UV 3-5 (Moderate): A great range for most intentional sun exposure.
⚠️ UV 6-7 (High): Sunburn risk increases significantly, especially for fair-skinned individuals.
🚫 UV 8+ (Very High to Extreme): Common during North Carolina summer afternoons. This is when much of the skin-aging damage occurs.
A simple rule of thumb: if you’ll be outside for a while and the UV is 8 or higher, be more intentional about protection. Don’t forget that heat, humidity, sweating, and swimming increase your need for fluids and electrolytes before you feel thirsty.
Look for mineral sunscreens that use:
✔️ Zinc Oxide
✔️ Titanium Dioxide
These ingredients sit on the skin’s surface and provide broad-spectrum protection against UVA and UVB rays.
Avoid sunscreens containing these ingredients that have questionable effects on hormones AND the environment:
✖️ Oxybenzone
✖️ Octinoxate
✖️ Octocrylene
✖️ Homosalate
Reliable mineral sunscreen brands include Badger, Thinksport, and Babo Botanicals.
Not a fan of thick white sunscreen? Newer mineral lotions and lightweight fluid formulations are dramatically easier to apply than even a few years ago.
Sprays are convenient, but not ideal as your primary sunscreen. People often apply too little, miss spots, or inhale the product. One strategy is to apply mineral lotion or fluid before leaving the house and reserve sprays for quick touch-ups at the pool or beach.
If you use a spray:
- Avoid spraying directly onto the face – or over the faces of those nearby.
- Spray into your hands first.
- Rub it in for complete coverage.
Don’t Forget the Best Sun Protection
Hint: It might not be sunscreen.
- Rash guards and UV swim shirts
- An umbrella or shade at the beach or pool
- Wide-brimmed hats
- Sunglasses with UVA/UVB protection
The Bottom Line
Respect the sun—it is powerful. But don’t fear it. Sunlight supports mood, sleep, circadian rhythm, and vitamin D production. The goal isn’t to avoid the sun; it’s to be strategic about it.
This summer, don’t just check for afternoon thunderstorms—check the UV. You may even earn a few cool points with your favorite Zoomer.
Schedule an appointment with your Carolina Total Wellness provider for personalized guidance on vitamin D, skin health, hormones, hydration, or other lifestyle factors that influence your long-term wellness.
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