Your skin will darken as a result of melanin pigmentation if you spend a lot of time in the sun. Some people enjoy getting a tan when out and about, while others attempt to avoid it as much as possible. While sun exposure and its ultraviolet (UV) radiation can induce tanning and sunburn, there are also more serious hazards associated with excessive sun exposure, such as skin cancer, premature ageing, and eye damage. Extra precautions should be taken, especially during prolonged outdoor activities, to help protect you from tanning and overexposure to UV rays.
Avoid going outside during high sunlight hours. Avoid arranging the activity between 10 a.m. and 4 p.m., when the sun’s UV rays are at their peak. Keep in mind that UV rays are more intense at certain times of day:
At a higher elevation,
Late spring and summer are the best times to visit.
Nearer the equator
When reflected off of surfaces like snow, ice, water, sand, and concrete, the light is transformed into heat.
Wear protective gear. Protective clothing, when used in conjunction with the other procedures, can be one of the most efficient strategies to avoid overexposure to UV radiation when participating in outdoor activities. The following items are suitable for sun protection:
Fabrics in bright or dark colours have a substantially greater UV Protection Factor (UPF) than light-colored garments.
Lightweight fabrics with a dense weave. If you can see light through the fabric, UV light is going through to your skin!
Long sleeves and long pants will protect your skin by reducing skin exposure. If you’re wearing shorts, choose a pair that covers the majority of your thighs. Collared shirts can also help shield your neck from sun exposure.
The UPF rating of many sun protection brands can be found on the label. For effective sun protection, look for a UPF rating of 30 or above.
Wear sunglasses and a hat. Because the skin on your face and eyes is extremely sensitive to the sun, extra efforts must be made to protect them while participating in outdoor activities. Wear hats, sunglasses, and scarves to add extra protection.  While various hats and sunglasses can help minimise some of the risks, wearing a hat and sunglasses together is the most effective way to limit exposure risks.
Apply sunscreen. Sunscreen should be worn every day to reduce sun exposure dangers, but it is especially important to wear sunscreen to avoid tanning during prolonged outdoor activities, even if the weather is cloudy. Chemical and physical sunscreens are equally effective.
When possible, seek shade. Though shade does not block all UV radiation, it can assist provide relief from the heat and protection from the glare of reflected UV rays when used in conjunction with the other procedures indicated. To prevent as much UV exposure as possible during peak sunshine hours, seek out areas of natural shade or create your own shade with an umbrella or tarp when partaking in outdoor activities.
Hope it helps!