We get it, you love being outdoors. We do too. Whether you're heading out for a jog, gardening, playing an outdoor sport, or catching up with friends outside, soaking up the sun can be a huge mood boost. But the time of day you spend outside matters more than most people realize. Being mindful of when you head out (and how long you stay out) can make a big difference for your skin's health.

If you live somewhere with lots of sunshine, like in the Sunshine City of St. Pete as we do, it's even more important to be aware. Even brief time spent outside during peak UV hours can add up quickly and lead to long-term skin damage. Here's what you need to know about planning your outdoor time more wisely.

What Time of Day Is Sun Exposure Least Harmful?

The safest times to be outside are generally before 10 a.m. and after 4 p.m. These "off-peak" hours are when the sun is lower in the sky, which means UVB rays are less intense. It's also a good window if you're looking to get a bit of vitamin D while still being mindful of UV exposure.

That said, UVA rays, which penetrate deeper into the skin and contribute to premature aging and skin cancer, are present all day long and are not significantly reduced during off-peak hours. That’s why it’s still smart to wear sun protection even early in the morning or late in the afternoon.

What Are Peak Sun Hours?

The most intense UV radiation hits between 10 a.m. and 2 p.m., when the sun is highest in the sky. About 60% of your total daily UV exposure can happen during these hours. If you live in Florida, this effect is even stronger due to the state’s proximity to the equator and frequent clear skies. Florida consistently ranks among the states with the highest UV levels (and melanoma rates) in the country.

During these peak hours:

UVB rays (responsible for sunburns) are at their strongest.
UVA rays are still fully present and can reach your skin even through clouds or windows.

If you need to be outside during these hours, sun protection is essential, and that means more than a single layer of sunscreen to get through your day.

Time Spent Matters Too

It’s not just when you’re outside, it’s also how long you stay there. Spending 30 minutes in the sun at 1 p.m. can be far more damaging than two hours at 5 p.m. That’s because UV intensity is much higher during peak hours. Just a few minutes at midday can be enough to cause sunburn or accelerate sun damage, especially in high UV Index areas where the sun is strong year-round.

It’s also important to understand that temperature doesn’t determine the UV Index. Even on cooler or overcast days, UV radiation can still be intense, so checking the daily UV forecast is key for your skin health.

If you’re planning to be out for a while, whether you're playing pickleball, walking the dog, or coaching a youth sports game, try to schedule those activities outside of peak hours when possible. If that’s not realistic, make sure your sun protection routine is solid: UPF clothing, broad-spectrum sunscreen, UPF-rated accessories, and regular shade breaks can help keep your skin safe.

How to Plan Outdoor Time More Mindfully

Here are some quick tips to stay sun-smart throughout the day:

Check the UV Index every morning – Checking the UV Index forecast or your local weather app can tell you how strong the UV rays will be and when they’ll peak.
Aim to do outdoor activities in the early morning or late afternoon – This is when UVB rays are less intense, lowering your risk of sunburn and long-term UV damage.
Avoid long periods in direct sun between 10 a.m. and 4 p.m. – This is especially important in places close to the equator where UV levels often hit the "extreme" category.
Wear UPF clothing – UPF 50+ clothing protects large areas of skin and eliminates the need to reapply sunscreen every two hours.
Apply broad-spectrum sunscreen – Use sunscreen on any exposed areas and reapply every two hours or more often if swimming or sweating.
Seek shade often if you're outside during peak hours – Trees, shade structures, UVE-rated awnings or umbrellas can provide essential relief from direct sun.

This might sound like a lot, but being thoughtful about when and how long you're outside is a great first step. To make your sun protection even more effective, it helps to think beyond timing. That’s where UPF clothing comes in—it’s an easy, reliable, and comfortable way to protect your skin without the constant need to reapply sunscreen or rearrange your day around sun exposure.

How UPF Clothing Makes a Difference

Being mindful of your time outside is a great start, but schedules don’t always align with ideal sun-safe hours. Whether you're commuting to work, attending an outdoor lunch meeting, watching your kid's little league game, or browsing a weekend market, UPF apparel offers reliable protection no matter what time it is.

Essuntials UPF 50+ clothing is designed to block 98% of UVA and UVB rays, helping protect your skin all day long. Unlike sunscreen, our UPF clothing does not need to be reapplied, will not wash off, and is independently tested to maintain its protection for at least 40 washes. It's sun protection clothing that feels like your favorite tee—soft, breathable, and made for everyday comfort.

Another benefit? When you wear UPF-rated clothing, you don't need to apply sunscreen underneath it. Unlike regular clothing, which often lets some UV rays through, UPF clothing is designed to block them effectively. This means you can avoid the mess and discomfort of applying sunscreen under your outfit. With Essuntials UPF 50+ clothing, you also save time, increase comfort, and reduce costs—each shirt can replace at least 8 bottles of sunscreen, which adds up to about $57 in savings over its lifespan.

While sunscreen is still essential for exposed areas like your face, neck, and hands, UPF clothing reduces how much skin you need to reapply sunscreen to, making daily sun protection easier, more affordable, and less stressful.

The Bottom Line

Knowing when to be outside and when to head for the shade is one of the simplest ways to protect your skin. But no matter the time, UV rays are always present, especially in places like Florida. Combining smart sun timing with UPF clothing and sunscreen gives you the best shot at long-term skin health.

So whether you're out for a morning walk or heading home after dinner, make comfortable and consistent sun protection a part of your everyday routine.

Live well under the sun!

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