Editor’s note: The author of this commentary, Sara Shalin, M.D., Ph.D., is a professor of pathology and dermatology and chair of the Department of Dermatology in the College of Medicine at the University of Arkansas for Medical Sciences.

After a long winter and a rainy spring, it’s finally time to get back out into the great outdoors. There are plenty of health benefits to be had outside, including increased physical activity, reducing stress, and increasing your vitamin D.

But enjoying the summer sun doesn’t come without certain health risks. Thankfully, those risks can be managed.

The good and bad news
Sunlight is a wonderful thing — and indeed, necessary for life. Not only does it fuel the plants we eat, but our bodies use sunlight to create vitamin D and then use it to build strong, healthy bones.

But sunlight also contains ultraviolet (UV) radiation, which is the leading cause of the most common forms of skin cancer. A history of blistering sunburns, particularly while young, has been linked to basal cell carcinomas and melanoma, and long-term chronic sun exposure increases your risk for squamous cell carcinoma.

When caught early enough, most skin cancers can be treated with just a small surgery in the office. However, certain types of skin cancer (such as melanoma) or large untreated skin cancers, can require complex and extensive treatment, and can even be fatal.

UV radiation is also responsible for aging our skin, which means wrinkles.

So, let’s give a quick rundown about how we can protect our skin from both skin cancer and aging!

Essentials of sunscreen
Perhaps the most discussed option for outdoor skin protection is sunscreen, which should be considered a necessity for spending time outside. Dermatologists will recommend that you wear sunscreen (at least on your face) every day.

Sunscreen is measured by sun protection factor, or SPF. The minimum SPF recommended by the Centers for Disease Control & Prevention (CDC) is SPF 15. Most dermatologists will recommend SPF 30 or higher. There are many formulations of sunscreen available in stores. Many people ask what is the best kind of sunscreen to use, and my answer is whichever brand you like and will remember to use consistently!

For outdoor activities, the CDC recommends applying sunscreen all over your body 30 minutes before you go outside and reapplying it every two hours. If you’re swimming or sweating a lot, you need to reapply more frequently. Also, make sure your sunscreen hasn’t expired, and don’t keep your sunscreen in the car, as the summer heat can lessen its effectiveness.

A good rule of thumb is to use an ounce of sunscreen for your whole body — visually, that’s about a shot glass full — and then another quarter- to half- teaspoon on your face. Don’t forget your ears or the tops of your feet if you will be barefoot.

Additional sun safety steps
While sunscreen is a necessary step, it’s not an all-protective force field. It’s intended to be used with other sun-safety strategies.

Seeking shade: When outdoors, you can also help yourself by seeking shade under a tree, an umbrella or other shaded spot. Remember that sunlight can reflect off certain surfaces, such as the surface of water during a day at the lake, and cause sunburn, so don’t skip sunscreen even if you’re staying in the shade.

Clothing: The clothes you wear also can help block harmful ultraviolet radiation in sunlight. Look for labels that indicate your apparel meets international standards for UV protection. Long-sleeves and long pants will go far in protecting your skin from the sun’s rays.

Hats: It’s best to wear a wide-brimmed hat wide enough to cover the ears and the back of the neck. A tightly woven fabric will work better than something loose, like a straw hat.

Eyewear: Sunglasses help protect both the delicate skin around your eyes, as well as reduce the risk of developing cataracts. Shop for sunglasses that block both UVA and UVB rays, which includes most sunglasses sold in the United States at virtually any price range. Wraparound shades that block sunlight from the side offer the most protection.

Lastly, while people with fair skin are at highest risk for sunburn and UV-related skin cancer, darker pigmented skin types also have some risk. All skin types benefit from sun-smart practices. And if you notice a new spot, mole, or other changes to your skin, call your doctor.