Sun-kissed skin: 5 secrets to tan safely

Training outside when the sun’s out just feels good. And if you pick up a little sun-kissed skin along the way? Even better, no judgment here. But while there’s nothing wrong with wanting a little extra color in summer, it’s worth being smart about how you get it.

That’s why we’ve put together some tips on summer tanning, so you can enjoy the sun smartly, safely, and make the most of those sunny rays.

A tan, that warmer sun-kissed skin tone, is your skin’s own defense mechanism. When sunlight hits your skin, it triggers the production of more melanin, a pigment that absorbs and scatters UV radiation.

This helps protect the DNA in your skin cells while also helping to preserve folate (vitamin B9) in your blood.¹ And melanin is the pigment that gives your skin its color and tone, a trait that has evolved over time.

Skin color evolved as a balancing act. In strong sun, darker skin protects folate (vital for DNA and healthy pregnancies). In weaker sun, lighter skin lets in enough UVB to make vitamin D.²

A tan is a temporary version of this same trade-off, where your skin produces more melanin to help protect itself from increased sun exposure.

Why didn’t our ancestors die of skin cancer?

So if skin color evolved to protect us, why didn’t our ancestors die of skin cancer? The answer is two-fold.

First, evolution doesn’t filter out diseases that show up later in life. Skin cancer from UV exposure usually develops after our reproductive years, once most people have had and raised their kids.

That means there wasn’t much evolutionary pressure to build a stronger defense against it.

Second, sun exposure was much more gradual and typically matched to where people lived. Today, the risk comes from that mismatch – think lighter skin that’s been adapted to low-sun environments now living in a high-sun area, or going on vacation, or tanning in a sunbed.

In fact, a review of 57 studies found this kind of intermittent sun exposure raised melanoma risk by around 60%, while steady, everyday exposure showed no clear link.³

Though it’s sometimes known as “nature’s sunscreen”, it’s a weak one and not a suitable replacement for actual sunscreen. A base tan has an SPF, or sun protection factor, of around 3 to 4, meaning it does very little to delay a sunburn or protect your skin from UV damage.

What’s worse is that getting a base tan typically has the opposite effect of protection – putting otherwise healthy people at a higher risk for developing skin cancer.⁴

This is exactly why protecting your skin matters even more today, even if a base tan feels more “natural” than sunscreen. We’re living longer for the damage to count, and you’re more exposed to the sun in climates your skin never truly adapted to.

Enjoying those summer rays doesn’t have to come at the expense of your skin. These 5 simple habits will help you enjoy the warmer months while staying safe from the sun.

Protect smart, protect often

Sunscreen is your most important habit. Here’s how to use it right:

• Choose: water-resistant, broad-spectrum SPF 30+ (or higher!)
• Amount: about 1 ounce for your whole body, including easy-to-miss spots
• Reapply: every 2 hours, and always after swimming or sweating

Time it right

If you’re planning to take your training session outdoors, try to avoid that peak-intensity mid-day sun. Opt for an early morning workout or later in the evening once the sun has set.

Stay hydrated and moisturized

Chasing that sun-kissed glow? Stay on top of your hydration by drinking enough water. It’s a win for both your performance and how you feel overall.

For your skin specifically, using moisturizer daily will lock in moisture and keep dryness and flaking at bay.

Which foods give you glowing skin?

Want foods for glowing skin? Grab water-rich options. Support your natural glow from the inside out with foods like cucumbers, melons, peaches, and oranges.

You can also add in some beta-carotene and antioxidant-rich foods, like carrots and mangoes, which can give your skin a slightly warmer, tan-like hue. But don’t forget that no foods replace SPF!

Keep moving

If you’ve ever needed an excuse to get active, summer is it! But instead of lying in one spot all day, keep moving with activities like beach volleyball, hiking, or swimming.

Moving around naturally changes your exposure to the sun and also gives you opportunities to cool off in the shade.

Getting a nice summer glow is simply a bonus of living an active lifestyle and enjoying the great outdoors.

Whether you’re running, swimming, hiking, or just taking your workout outside in the sunshine, getting outside is great for both your physical health and your mental well-being.

And we’re all for the motivation that beautiful sunny weather can bring about. The key here is to do it responsibly.

Protect your skin, stay hydrated, and do everything you can to avoid getting a sunburn. That way, you can keep enjoying the outdoors now and for years to come.True sun-kissed skin is rooted in healthy skin, so keep chasing health in every sense of the word.

What is sun-kissed skin?

Sun-kissed skin is a result of your skin producing more melanin and appearing darker after UV exposure.

Is a tan really "nature's sunscreen"?

At an SPF of only 3 to 4, a tan is not a suitable replacement for sunscreen with an SPF of 30+.

What foods support healthy, glowing skin?

Foods with higher water content, like cucumbers, melons, oranges, and peaches, can help your skin stay hydrated and look healthy for that added “glow”.

How do you get a sun-kissed glow safely?

Stick to the basics: a water-resistant broad-spectrum SPF 30+ or higher. Make sure to use enough, reapply often, and don’t miss easy-to-forget areas!

Hydrate often and moisturize daily to prevent dryness and flaking. And don’t underestimate the importance of nutrition, supporting your skin from the inside out with a nutrient-rich diet.

A healthy tan starts with healthy skin, so protecting it should always come first.