Sun safety for kids on days out

Sun protection is part of every Australian family day out, whether you're at the beach, the playground or walking in the hills. It can feel like a chore, especially with wriggly toddlers or reluctant teens, but a few habits make it routine. This guide explains what the UV Index means and how to follow Cancer Council Australia's five SunSmart steps on a family outing.

This is general information based on Cancer Council guidance. Speak to your doctor or pharmacist if your child has sensitive skin or a skin condition.

Why it matters

Cancer Council Australia says exposure to UV radiation from the sun is the major cause of skin cancer, and that Australia has some of the highest UV levels in the world. It notes that just 15 minutes of unprotected exposure when UV levels are 3 or above is enough to start damaging skin.

UV radiation isn't the same as heat. Cancer Council explains that you can't see or feel UV, and it can be just as high on a cool or cold day as on a hot one, especially if skies are clear. Thin cloud doesn't stop it either. That's why checking the UV Index is more reliable than going by the temperature.

Understanding the UV Index

The UV Index tells you how strong UV radiation is. Cancer Council describes the levels as:

• low (1 to 2);
• moderate (3 to 5);
• high (6 to 7);
• very high (8 to 10);
• extreme (11 and above).

Cancer Council says the Bureau of Meteorology issues sun protection times when the UV Index is forecast to reach 3 or above. You'll find the UV Index on the Bureau of Meteorology website, in newspaper weather pages, on some weather apps and through the free SunSmart app. ARPANSA publishes real-time UV measurements for capital cities, including Adelaide.

The five SunSmart steps

When the UV Index is 3 or above, Cancer Council recommends five steps.

1. Slip on protective clothing

Cover as much skin as possible. Long sleeves and longer shorts or pants give better coverage. At the beach or pool, rash vests and sun-protective swimwear make a big difference for children who spend hours in the water.

2. Slop on sunscreen

Use SPF 50 or higher, broad-spectrum, water-resistant sunscreen. Cancer Council says to reapply every two hours, especially after swimming, sweating and towel drying. Generally, it advises applying it about 20 minutes before going outside.

Tips for children:

• make it part of getting dressed, not something you chase them with at the beach;
• let older children apply their own, then check for missed spots (ears, back of neck, tops of feet);
• use a roll-on or stick for faces if your child hates cream near their eyes;
• set a phone reminder to reapply.

3. Slap on a hat

Choose a broad-brimmed, legionnaire or bucket hat that shades the face, neck and ears. Cancer Council says a brim of at least 7.5 cm is ideal. Caps leave ears and necks exposed.

4. Seek shade

Cancer Council recommends seeking shade, especially during peak UV hours, usually between 10am and 4pm. Use trees, shade sails, beach tents and umbrellas, but remember that shade alone doesn't block all UV, particularly near reflective surfaces like sand and water. Combine it with the other steps.

5. Slide on sunglasses

Choose sunglasses that meet Australian standards. Wraparound styles give better protection. Children's sunglasses are widely available.

Planning your day around the sun

The easiest sun protection is good timing. On high-UV days:

1. Go early or late for outdoor activities.
2. Plan indoor activities for the middle of the day, such as the museum or gallery. See rainy day ideas, which work just as well on hot days.
3. Choose shady venues, such as parks with mature trees or the Botanic Garden.
4. Check the forecast the night before and pack accordingly.

A sun-smart day-out kit

• hats for everyone;
• sunscreen (SPF 50+, broad-spectrum, water-resistant);
• rash vests or long-sleeved tops;
• sunglasses;
• a beach tent or umbrella;
• water bottles;
• a light long-sleeved layer for later.

Heat and hydration

Sun protection and heat safety go hand in hand. On hot days, keep children well hydrated, plan breaks in the shade or indoors, and watch for signs that they're overheating, such as unusual tiredness, irritability or flushed skin. In the hills, NPWS SA advises avoiding walking during the hottest part of the day and carrying enough water.

Role modelling

Children copy adults. If you wear a hat, apply sunscreen and sit in the shade, they're far more likely to do the same. Make it a family habit: everyone hats on before leaving the car.

Sun safety by age

Babies

Babies have sensitive skin and are best kept out of direct sun when UV levels are 3 or above. Use shade, prams with canopies and lightweight clothing that covers their arms and legs, and a hat they'll tolerate. Ask your doctor, pharmacist or child health nurse for advice about sunscreen for very young babies.

Toddlers and preschoolers

This is the age to build habits. Make hats and sunscreen part of the routine of going out, like putting on shoes. Let them help apply sunscreen, choose their own hat and remind you when it's time to reapply. Praise them for remembering.

School-age children

Many schools have sun-smart policies, often "no hat, no play". Back these up at weekends and on holidays. Rash vests and broad-brimmed hats are easier than reapplying sunscreen every few minutes to wet, sandy skin, so combine all five steps.

Teens

Teenagers can be the hardest to convince. Focus on what matters to them: avoiding painful sunburn and peeling, protecting their skin long term, and choosing products and sunglasses they actually like. Let them pick their own hat. Model the behaviour yourself.

Common myths

• "It's cloudy, so we don't need sunscreen." Cancer Council says UV can penetrate thin cloud and can be high on cool, overcast days.
• "It's not hot, so the sun isn't strong." UV isn't related to temperature. Check the UV Index, not the thermometer.
• "A bit of colour is healthy." Any tan is a sign of skin damage.
• "Sunscreen is enough on its own." It's one of five steps. Clothing, hats, shade and sunglasses all matter.

Vitamin D

Cancer Council notes that UV radiation is also one of the best natural sources of vitamin D, so a balance is important. If you're concerned about your child's vitamin D levels, talk to your doctor rather than skipping sun protection.

When sunburn happens

If a child gets sunburnt, get them out of the sun, cool the skin, keep them hydrated and seek medical advice if the burn is severe, blistering or accompanied by fever or feeling unwell.

Sun safety in the car and on the move

UV doesn't only reach you at the beach. On long drives, walks to the tram and days spent moving between venues, exposure adds up. Keep a spare hat and sunscreen in the car or day bag, and use window shades for younger children in the back seat.

Key points

• Protect skin whenever the UV Index is 3 or above, even on cool or cloudy days.
• Follow the five steps: slip, slop, slap, seek and slide.
• Use SPF 50+ broad-spectrum, water-resistant sunscreen and reapply every two hours.
• Peak UV hours are usually 10am to 4pm, so plan outdoor time around them.
• Check the UV Index with the Bureau of Meteorology or the SunSmart app.