Apply Sunscreen: Tips from Cancer Council

Australia has one of the highest rates of skin cancer in the world, and unprotected sun exposure is the leading cause. Applying sunscreen daily is a simple but powerful habit to reduce your risk. Here’s everything you need to know about how and why to apply sunscreen correctly—straight from evidence-backed advice by the Cancer Council.

Why Should You Apply Sunscreen Daily?

What are the benefits of using sunscreen?

Sunscreen forms a protective barrier that absorbs or reflects harmful UV radiation. Daily use helps:

• Prevent sunburn
• Reduce premature ageing (wrinkles, sunspots)
• Lower your risk of skin cancer
• Maintain even skin tone

How does sunscreen protect against skin cancer?

Sunscreens filter out UVA and UVB rays. UVB causes sunburn and contributes directly to DNA damage in skin cells, while UVA penetrates deeper, accelerating ageing and also contributing to cancer risk. By blocking both, broad-spectrum sunscreens significantly reduce long-term damage that can lead to melanoma and non-melanoma skin cancers.

How to Choose a Sunscreen that Works for You

What SPF should you look for in sunscreen?

The Cancer Council recommends using SPF30 or higher. SPF50+ offers the best available protection, blocking 98% of UVB radiation.

What is the difference between broad-spectrum and regular sunscreen?

Broad-spectrum sunscreen protects against both UVA and UVB rays. Regular (non-broad-spectrum) sunscreen may only cover UVB, which means your skin is still vulnerable to UVA-related damage and ageing.

How to select the right type of sunscreen for your skin type?

• Oily or acne-prone skin? Choose an oil-free, non-comedogenic sunscreen.
• Sensitive skin? Look for fragrance-free or physical sunscreens with zinc oxide or titanium dioxide.
• Dry skin? A moisturising sunscreen or cream base can help retain hydration.
• Outdoor activity or swimming? Water-resistant options are essential.

How Much Sunscreen Do You Need to Apply?

What is the recommended amount of sunscreen to use?

A full-body application requires around 35mL (7 teaspoons):

• 1 teaspoon for each arm, leg, front, back, and face (including neck and ears).

How to ensure you're using enough sunscreen?

Most people use only half the recommended amount. Be generous and thorough—apply until the skin has a visible sheen and feels covered, not just dotted on.

When and How Often Should You Reapply Sunscreen?

How often should you reapply sunscreen throughout the day?

Sunscreen should be reapplied every two hours—more often if you're swimming, sweating, or towel drying.

What factors affect the need to reapply sunscreen?

• Swimming or sweating
• High UV index
• Extended outdoor time
• Physical rubbing (e.g. towel, clothing)

How to reapply sunscreen every two hours effectively?

Set a reminder on your phone when outdoors. Keep a travel-size sunscreen in your bag for convenience. Reapply to all exposed areas and don’t forget commonly missed spots like the tops of ears, feet, and back of the neck.

Tips for Applying Sunscreen Correctly

How long before sun exposure should you apply sunscreen?

Apply sunscreen 20 minutes before going outside. This allows time for the product to bind to the skin and form a protective layer.

What are the best practices for applying sunscreen?

• Apply to clean, dry skin.
• Use the correct amount.
• Cover all exposed areas.
• Reapply regularly, especially after swimming or sweating.
• Combine sunscreen with other sun protection like hats, sunglasses, and UPF-rated clothing.

Common Sunscreen FAQs

What are the myths about sunscreen use?

• Myth: Sunscreen causes vitamin D deficiency
  Reality: Sunscreen still allows some UV through; incidental sun exposure is usually enough for vitamin D in Australia. Most people with Vitamin D deficiency acquire this by being indoors all the time during daylight hours. People that apply sunscreen do so because they are outside and likely to have enough incidental sun exposure.
• Myth: You don’t need sunscreen if you have darker skin
  Reality: While darker skin has more melanin, it’s still at risk of UV damage and skin cancer. Age spots and blemishes are common on darker skin types as part of the aging process, and these are much more common in sun damaged skin of all types.

Can you use sunscreen on cloudy days?

Yes. Up to 80% of UV radiation can pass through clouds. Apply sunscreen regardless of the weather, especially in Australia where UV levels are often high even in cooler seasons. Many adults get accidentally sunburnt on cloudy days, when they fail to apply sunscreen due to the perception that they are safe from sunburn on cloudy days.

Is water-resistant sunscreen necessary?

If you're sweating or swimming—absolutely. Water-resistant sunscreens maintain protection for up to 40 or 80 minutes in water, but still need to be reapplied afterward.  In humid climates, the sweat you produce will cause sunscreen to wash off quicker and you will need more frequent applications of sunscreen to maintain its effectiveness.

Final Thoughts

Daily sunscreen use is one of the most effective ways to protect your skin and prevent cancer. Make it part of your morning routine—even on cloudy days. For more information or to book a skin check, visit Melanoma Scan or speak with your GP.

How can I trust this advice?

The guidelines for sunscreen use came from the Nambour Skin Cancer Prevention Trial.  This trial involved 1600 people being randomly assigned to two groups – the daily sunscreen group, and the sunscreen whenever you normally would group, and at the end of the trial, the participants were examined to see if there was a difference in the number of skin cancers they had been diagnosed with.  There was a marked reduction in non melanoma skin cancer (BCCs and SCC) as well as melanoma in the daily sunscreen group, providing clear evidence that daily sunscreen use in high risk environments will reduce your risk of skin cancers.