Lifeguards minimize sun exposure on duty by using sunscreen and seeking shade.

Sun safety isn’t a buzzkill; it’s part of the job. Lifeguards stand at the water’s edge all day, catching every ripple and reacting in a heartbeat. The sun, though bright and friendly-looking, can be a serious risk if you don’t pace your exposure. The simple, reliable approach? Wear sunscreen and seek shade. It’s not glamorous, but it works—and it keeps you sharp for the hours you’re needed most.

Sun exposure, explained in plain terms

Let me explain it plainly. UV rays are sneaky. They’re not just a sunny day problem; they’re a constant worry when you’re outside for long shifts. Over time, UV exposure can cause sunburn, accelerate aging, and raise skin cancer risk. For lifeguards, that risk compounds because you’re near reflective surfaces like water and concrete, both of which bounce sunlight right back at you. So protecting your skin isn’t just about avoiding a red face; it’s about staying healthy in the long run, so you’re always ready to respond when duty calls.

The sunscreen strategy that actually sticks

Sunscreen is your first line of defense, but not all sunscreens are created equal. Here’s what matters:

• Broad-spectrum protection: This blocks both UVA and UVB rays. UVA ages skin; UVB burns it. You want both covered.

• Sufficient SPF: An SPF of 30 or higher is a solid baseline for extended sun exposure. If you’re fair-skinned or you’re at a location with intense sun, SPF 50+ is a safer bet.

• Water resistance: You’ll get splashed, sweat, and wipe your brow. A water-resistant label helps the protection stay put for a while, though you’ll still need to reapply.

• Proper application: Apply sunscreen to all exposed skin before you start your shift—don’t wait until you feel the burn. A typical full-body application is about one ounce for an average adult. Don’t miss ears, the back of the neck, the nose, tops of feet, and any part that tends to burn first.

• Reapplication rhythm: Reapply every two hours, or more often if you’ve been swimming, sweating a lot, or towel-drying. Yes, this means keeping a bottle handy during breaks or at your station.

• Lip protection and eye area: Use a lip balm with SPF and sunglasses with UV protection. The eyes and lips are small, but the exposure adds up.

But sunscreen isn’t magic by itself. It works best when you combine it with shade.

Shade as a real-time shield

Shade isn’t a luxury; it’s a crucial part of staying sun-smart. Here’s how to weave shade into your shift without slowing you down.

• Take shade breaks during peak sun hours: The sun is strongest between roughly 10 a.m. and 4 p.m. If your post allows, swap duties during these hours or step into shaded rest areas for quick recovery. It’s not laziness; it’s strategic downtime that reduces fatigue and sun exposure.

• Build portable shade: If you’re on a patrol post or in a stretch without built-in cover, bring a compact canopy or rely on the shade of umbrellas or trees. A few minutes in shade can drop your skin’s direct UV exposure significantly.

• Use facility shade: Many pools and beaches have shaded break areas, pavilions, or cabanas. Make those spaces part of your regular routine—operate around them, not against them.

• Shadow awareness: Remember that shade isn’t perfectly blocking UV. It lowers exposure, but not to zero. When you’re in direct sun again, you’ll need sunscreen touched up and a quick mental reset to your stance and posture.

Dress for sun-smart days (without roasting)

What you wear matters, but it has to be practical. The goal is to stay cool and protected, not to overheat.

• UPF clothing: A light, breathable shirt or rash guard with UPF protection can dramatically cut your UV dose on the torso and arms. If you’re wearing extra layers for protection, choose fabrics that wick moisture and breathe.

• Hats with a wide brim: A hat that shades your face, ears, and neck provides a lot of protection without making you hermetically sealed from the breeze.

• Sunglasses: Polarized sunglasses with 100% UV protection reduce glare off the water and protect the eyes. Snow glare isn’t a factor here, but water glare is, and it’s real.

• Light, breathable fabrics: Long sleeves can help, but they shouldn’t trap heat. Look for moisture-wicking materials that feel comfortable even on hot days.

Real-world routines that reduce sun load

We all have routines shaped by the job, but small tweaks can add up to big gains.

• Pre-shift plan: Before you step onto the deck, check the day’s UV index if your location provides it. If it’s high, plan for extra shade breaks and more frequent sunscreen reapplications.

• Station rotation: If your schedule allows, rotate to reduce prolonged exposure at a single vantage point. A different angle of the sun and a fresh perspective can feel renewing, too.

• Hydration and heat awareness: Sun exposure goes hand in hand with heat. Sip water regularly, watch for signs of heat stress, and step into shade when your body tells you it’s time.

• Sunscreen logistics: Keep sunscreen where you can reach it—on your belt, in a pocket, or at your station. A quick reapplication during a lull is easier than sprinting to fetch product mid-shift.

Common myths, busted

A few ideas people cling to often miss the mark. Let’s clear the air once and for all.

• “More clothing equals better protection.” Not always. Heavy clothing can trap heat and make you miserable or dizzy. Light, protective layers paired with sunscreen and shade work best.

• “You only burn on sunny days.” Even on cloudy days, UV rays reach you. Clouds don’t block UV fully; they dampen the burn but don’t erase it.

• “Sunscreen is enough.” Sunscreen is essential, but shade and smart scheduling multiply its benefits. Think layered defense, not a single shield.

• “Water automatically washes off sunscreen.” Water does remove protection, which is why reapplication after swimming is a must.

A quick glossary you can actually use

• Broad-spectrum: protection from both UVA and UVB rays.

• SPF: Sun Protection Factor; higher isn’t always better, but it increases the protection level.

• Water resistance: a label that means sunscreen stays on for a set time while swimming or sweating.

• UPF: a rating for clothing that indicates its level of sun protection.

• UV index: a daily guide to how strong the sun’s rays are.

Tiny habits that pay big dividends

You don’t need a ritual that takes ages. Small, repeatable habits make a real difference.

• Start with sunscreen as your first move and keep reapplying with every break.

• Treat shade as a fixed ally, not a last resort.

• Choose gear that stays comfortable across hours—cool fabrics, breathable hats, and sunglasses you won’t mind wearing all day.

• Keep a little routine: hydrate, re-sunscreen, stretch, and check in with your body.

Why this matters for the job—and for you

sunscreen plus shade isn’t just about skin. It’s about staying alert, steady, and ready to react when a water-related situation pops up. Painfully sunburned skin can sap your focus, slow your reaction time, and make it harder to move with the needed precision. Protecting your skin means protecting your ability to do the life-saving work you’re trained for.

A realistic, doable plan for a shift

Here’s a compact blueprint you can actually use, no drama attached:

• Before you step out: apply sunscreen liberally to all exposed skin; wear a hat and sunglasses; put on a light, UPF shirt if possible.

• At the first break: check the sun; re-spray sunscreen if you’ve sweated or swam; step into shade for five minutes if you can.

• Mid-shift: rotate to another post if available; sip water and grab a light snack; reassess protection (are you due for another sunscreen layer?).

• End of shift: a final sunscreen check, a quick cool-down, time to reflect on what shade spots worked best for future shifts.

Incorporating these ideas creates a practical, sustainable approach to sun safety that fits the real world—where you’re on your feet, looking out for swimmers, and keeping an eye on the horizon.

Final thoughts: the sun-friendly playbook you’ll actually use

The bottom line is simple: By wearing sunscreen and seeking shade, you reduce your sun exposure in a meaningful, practical way. It’s a straightforward method that honors the job’s demands while protecting your long-term health. A few well-chosen items—quality sunscreen, a broad-brim hat, lightweight UPF garments, and a shade strategy—can transform a hot day into a day you can get through with energy and clarity.

So next shift, try this: step into the shade during breaks, swipe on sunscreen when you start, and keep a small bottle within easy reach. Your skin will thank you, your eyes will thank you, and your focus will stay sharp when it matters most. After all, protecting yourself is the first step toward protecting everyone else in the water.

Want more practical tips? We can tailor a sun-safety checklist for your pool or beach post, so you’ve got a ready-to-do routine at a moment’s notice. Because when you’re guarding the water, every smart choice helps you stay in the game—hydrated, protected, and ready.