How Do You Take Sunlight In Summer? Explore 7 Considerable Measures!



Published on: 15-Jun-2024


10 min read






How Do You Take Sunlight In Summer? Explore 7 Considerable Measures!

How Do You Take Sunlight In Summer? Explore 7 Considerable Measures!

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Harnessing sunlight's benefits in the summer months requires careful consideration and strategic measures to ensure enjoyment and safety. But how do you take sunlight in summer safely? From timing outdoor activities to coincide with periods of weaker UVB rays in the morning or afternoon to utilising broad-spectrum sunscreen and protective clothing, several essential steps exist. Staying hydrated and incorporating vitamin D-rich foods enhance sun exposure benefits while being mindful of signs of heat-related illnesses ensures prompt intervention when necessary.

Let’s explore how these seven considerable measures on “How do you take sunlight in summer?” can maximise the benefits of sunlight and safeguard against the risks, allowing for a balanced and health-conscious approach to summer sun exposure.

Table Of Contents

1. How Do You Take Sunlight In Summer?

2. How Can I Get Vitamin D In Summer?

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

6. References

How Do You Take Sunlight In Summer?

Let’s explore the considerations and measures you must check to take sunlight in summer adequately with safety:

1. Time Is Everything

Timing is crucial to maximising summer sunlight while safeguarding your skin. Mornings, typically between 7 a.m. and 9 a.m., offer adequate light and reduced UV exposure. It's advisable to limit sun exposure between 10 a.m. up till 4 p.m., when the regular sun's rays are strongest, helping to minimise the sunburn chances and long-term skin damage.

2. Apply SPF Sunscreen

Sunscreen helps ensure sun safety during the summer months. Opt for a broad-spectrum quality sunscreen with an SPF of at least 30, effectively blocking both UVA and UVB rays. Ensure generous application across all exposed skin surfaces, including often-neglected areas like the ears, neck, and feet. Reapplication every two hours or more frequently, especially after swimming or sweating, is essential for sustained protection.

Also Read: Top 7 Secret Tips To Get Glowing Skin in Summer | ToneOp

3. Add A Protective Cover Up

Donning protective clothing is another proactive measure for enjoying the sun without undue exposure. Shield your skin and eyes by wearing long-sleeved shirts, wide-brimmed hats, and UV-protective sunglasses. Many outdoor apparel brands offer clothing embedded with SPF properties, providing an additional defence against harmful UV radiation.

4. Consider Seeking Shade

Taking refuge in shaded areas during peak sunlight hours can help mitigate the risk of heat-related ailments like heatstroke and overheating. Parks, beaches, and outdoor venues often feature shaded spots, or you can create your own shade using umbrellas or tents. Prioritising shade allows for outdoor enjoyment while minimising direct sun exposure.

5. Make Sure You Stay Hydrated

Sun exposure and high temperatures lead to dehydration, underscoring the importance of adequate hydration. Carry a refillable water bottle and maintain regular daily water intake, particularly during physical activity. Infusing water with fruits like lemon or cucumber can enhance flavour and encourage consumption. 

Also Read: Cool Summer Drinks To Recharge Your Energy Levels

6. Consider Your Body’s Response

Be attentive to your body's signals in response to sunlight exposure. Symptoms such as dizziness, nausea, or fatigue indicate the need for rest and increased fluid intake. Heat-related illnesses like heatstroke require prompt attention, underscoring the importance of proactive self-care.

7. Enjoy The Sunlight Responsibly

Adopting a balanced approach to sun exposure ensures enjoyment of its benefits while minimising risks. Moderate sunlight stimulates vitamin D production, which is crucial for bone health, immunity, and mood regulation. Embracing sun protection measures alongside sun awareness fosters a wholesome summer experience, maximising enjoyment while safeguarding well-being.

Also Read: 10 Foods to Avoid in Summer and Tips To Stay Protected!

How Can I Get Vitamin D In Summer?

To get vitamin D during the summer months, consider these key factors:


Action Step


Sun Exposure

Spend 10-30 minutes in the sun during the morning or afternoon when UVB rays are weak.

Expose arms, legs, or back without sunscreen during this time.

Use caution to avoid sunburn.

Dietary Sources

Incorporate foods rich in required vitamin D, like fatty fish (salmon, mackerel), eggs, and fortified foods.

Include these foods regularly in your meals.

Check food labels for vitamin D content.

Vitamin D Supplements

Consider taking supplements if sunlight is limited or dietary intake is insufficient.

Consult with a doctor for the appropriate dosage.

Choose reputable vitamin D brands.

Also Read: 6 Proven Ways To Remove Sun Tan From Skin Naturally

Dietitian’s Recommendation

As a dietitian, I advise incorporating vitamin D-rich nutritious foods like fatty fish and fortified dairy into your summer diet alongside brief, protected sun exposure for optimal health benefits.

Dt. Akshata Gandevikar

The Final Say

Ultimately, enjoying the sun in the summer is a balance between reaping the sun's benefits and protecting your skin. By paying attention to timing, using sunscreen, seeking shade, and consuming foods rich in vitamin D, you can protect yourself from the sun and your general health during the hot season.


1. Is 7 am sunlight good?

Yes, 7 a.m. sunlight is generally considered good for you. Early morning sunlight is less intense and has lower levels of harmful UV radiation than later in the day. It can help regulate your healthy circadian rhythm and provide a gentle source of vitamin D.

2. How can I get vitamin D from the sun naturally?

To get vitamin D from the sun naturally, spend time outdoors with some skin exposed to sunlight. The time needed varies depending on your skin type, location, and time of day. 10-30 midday minutes in the sun several times weekly can help maintain healthy vitamin D levels. Always be cautious of overexposure to avoid sunburn.

3. Is it safe to look directly at the sun?

No, it is not safe to look directly at the sun. Staring at the sun leads to serious eye damage, including permanent retinal damage. Always use proper eye protection, like solar viewing glasses, if you need to look at the sun directly, such as during an eclipse.


About ToneOp

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