With warmer weather and longer days luring you outside, you’ll be spending more time in the garden—and exposing yourself to the sun’s rays. While sunlight is a good source of vitamin D, it doesn’t take long to get the dose you need.

Over-exposure to ultraviolet (UV) rays can result in damage to the skin and eyes. Fair-skinned people need to take extra care because they have less melanin than people with darker skin (melanin absorbs UV rays and protects skin). But everyone needs sun protection, because any amount of tanning or burning can cause skin damage.

Remember, even when the sun isn’t shining, UV rays penetrate the clouds. And if you live at a high elevation, the air and cloud cover is thinner and lets more UV rays penetrate the atmosphere, so it’s important to give yourself extra protection.

Here are some tips to protect yourself from the sun while you’re in the garden.

1. Cover up. Wear a hat with a wide brim to protect your face and neck. A long-sleeved shirt—preferably one that’s tightly woven or has built-in UV protection—will keep your arms from exposure. Gardening gloves shield your hands from the sun (and keep them safe from thorns).
2. Use sunscreen. Sunscreen helps prevent ultraviolet (UV) rays from reaching the skin. Those with a higher sun protection factor (SPF) offer better sun blockage.Two types of UV radiation that reach our skin are UVA and UVB. UVA is responsible for premature skin aging, including wrinkles and “leathering,” while UVB can cause sunburn. According to the Skin Cancer Foundation, a sunscreen with SPF of 15 or more does an excellent job of protecting against UVB, and blocks about 93% of UVB rays. SPF 30 blocks 97%; SPF 50 blocks 99%. The Foundation recommends applying about an ounce (a shot glass full) of sunscreen a half hour before going outside, so it can penetrate skin. Cover all areas that will be exposed—face, ears, lips, hands, back of the neck, etc. Don’t skimp—and be sure to reapply about every two hours.
3. Cover your eyes. Sunlight can damage eye tissues. Spending long hours in the sun without eye protection increases the risk of developing cataracts and other eye diseases. Exposure to UV rays can also result in “snow blindness,” where the eye has been “burned”; while the symptoms disappear in several days, complications can arise later on. Protect your eyes with UV-blocking sunglasses and a brimmed hat or visor.
4. Work outside early or late. The sun’s rays are strongest between 10 a.m. and 4 p.m., so try scheduling yard work earlier in the day (when it’s cooler) or when you get home from work. Thankfully the days are longer in summer, so you can work later and out of intense sun.
5. Check your medications for photosensitivity warnings. If you take any medications, be sure to check the label and see if there is a caution about taking them and exposing yourself to the sun. Some medications can increase your sensitivity to light, and could trigger skin reactions from hives to rashes to sunburn.
6. Look up the UV Index rating for your area. The UV Index is a scale that rates the intensity of UV radiation (1 is low, 11+ is extreme). Before going outside, find out what the UV Index is in your area by visiting the Environmental Protection Agency’s “Sunwise Program” at www.epa.gov/sunwise.