There’s something truly special about the sun — especially when you live in a country like Denmark, where the number of hours it shines is, after all, limited, right? The first warm day after a long winter feels wonderful! Or just the light on your face during an evening walk before dusk. The smell of summer skin and sunscreen. The sun gives energy, mood, and life. But it also deserves respect. Truly.
In recent years, recommendations for sun protection have become clearer. Health authorities now recommend that you always use sunscreen with at least SPF 30 when you stay in the sun for extended periods. This applies to both adults and children.
Both the Danish Cancer Society (Kræftens Bekæmpelse) and the Danish Health Authority (Sundhedsstyrelsen) back the official Danish sun guidelines, which have one clear goal: to prevent skin cancer and protect the skin from sun damage.
And although it may feel a bit excessive on a mild Danish summer day, the recommendation is actually simple: If you’re in the sun, use SPF 30 or higher.
Why at least SPF 30 is recommended
The sun’s rays contain ultraviolet radiation, also called UV radiation. It’s this radiation that can damage skin cells.
When the skin is exposed to too much UV radiation, it can lead to sunburn. But the damage doesn’t necessarily stop there. UV radiation can also cause premature skin aging, pigmentation changes, and in the worst case, skin cancer.
Despite our few hours of sunshine, Denmark unfortunately ranks very high in skin cancer statistics — second only to Australia — and thousands of Danes are diagnosed each year. A new Danish study actually shows that more than one in five Danes can expect to get skin cancer at some point in their lives. One in five! That’s why sun protection has become an important public health focus.
Sun protection factor, also called SPF, indicates how well a sunscreen protects the skin from UVB rays. A sunscreen with SPF 30 filters about 97 percent of UVB radiation, while SPF 50 filters about 98 percent.
The difference may seem small, but in practice it can be meaningful. And most importantly: many people apply far less sunscreen than recommended, which means the actual protection often ends up lower than the number on the bottle.
That’s why SPF 30 is recommended — as a minimum.
The three classic sun tips
If you ask the experts at the Danish Cancer Society, good sun protection is actually quite simple. They work with three basic recommendations:
Shade, a sun hat, and sunscreen.
Shade means staying out of direct sun as much as possible during midday when UV radiation is strongest. In Denmark this is typically between 12:00 and 15:00.
A sun hat and clothing are often the most effective protection. A wide-brimmed hat, a light shirt, or a T-shirt can protect the skin much better than sunscreen alone.
Sunscreen is the third layer of protection. It should be used on areas where clothing doesn’t cover, such as the face, neck, hands, arms, and legs.
How to use sunscreen correctly
To get the protection indicated on the bottle, you need to apply enough sunscreen.
As a rule of thumb, an adult should use about a handful of sunscreen for the whole body. That’s much more than most people instinctively apply.
Sunscreen should be applied roughly 20 minutes before going out into the sun. And it should be reapplied regularly, especially if you swim, sweat, or dry off with a towel.
Even water-resistant sunscreen doesn’t last the whole day.
It can be a very good idea to make sunscreen a fixed part of your morning routine during the summer months, especially for the face. Many day creams already contain SPF, and the same principle applies: the higher the SPF, the better the protection.
The sun is still your friend
All of this doesn’t mean the sun is dangerous in itself.
On the contrary, sunlight plays an important role in our well-being. The sun helps the body produce vitamin D, and many people experience better mood and more energy when the days get brighter.
So it’s not about avoiding the sun completely, but about enjoying it thoughtfully.
With shade, clothing, and sunscreen you can still enjoy the summer — and the sun — fully. Take walks. Have lunch in the sun. Jump in the sea. Read a book on the terrace.
Just remember to take care of your skin along the way.
Your skin is actually pretty amazing. It protects you every single day. And with a little help from a good sunscreen, it can do so for many years to come. ☀️