Can You Get Sunburned on a Cloudy Day? Here’s What You Need to Know

Many of us assume that cloudy skies offer a free pass when it comes to sun protection. After all, if the sun isn’t shining bright, how much damage can it really do? The truth might surprise you. Yes, you can get sunburned on a cloudy day, and skipping sun care in overcast weather may even leave your skin more vulnerable to harm.

Here’s everything you need to know about UV exposure, how it works, and the best ways to protect your skin—rain or shine.

The Science Behind Sunburn on Cloudy Days

The culprit behind sunburn isn’t visible sunlight; it’s ultraviolet (UV) rays. These rays penetrate clouds and reach your skin even when the sun is hidden. There are two main types of UV rays that you need to be aware of:

• UVA Rays: These penetrate deeply into the skin, contributing to premature aging and increasing the risk of skin cancer.
• UVB Rays: These are primarily responsible for sunburn and can damage the DNA in your skin cells.

On overcast days, up to 80% of UV rays can pass through clouds, according to the Skin Cancer Foundation. This is known as the “cloud effect,” where the cloud cover diffuses visible sunlight but does little to block damaging UV rays.

Key Tips for Suncare on Cloudy Days

Whether it’s sunny or overcast, sun protection should be part of your daily skincare routine. Here’s how you can keep your skin protected no matter the weather:

1. Apply Sunscreen Daily

Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays. Look for an SPF of 30 or higher and apply it generously to all exposed skin, including your face, neck, and hands. Don’t forget often-overlooked spots like your ears and the tops of your feet!

2. Reapply, Reapply, Reapply

Sunscreen isn’t a once-and-done solution. It needs to be reapplied every two hours, especially if you’re active or sweating. Keep a travel-size sunscreen handy for easy reapplication throughout the day.

3. Wear Protective Gear

Hats with wide brims, sunglasses that block UV rays, and lightweight clothing with built-in UV protection are all great options for cloudy days when you’re less aware of the risks.

4. Stay Under Cover

Even on overcast days, try to integrate shade into your outdoor activities whenever possible, like walking under awnings or trees. This adds an additional layer of protection against UV exposure.

5. Check the UV Index

Regardless of the weather, always check the UV Index for the day. This tool measures the strength of UV radiation and can help you plan your sun protection accordingly. Anything above a “3” requires extra precautions.

The Bottom Line

Just because the sun isn’t visible doesn’t mean its harmful rays aren’t reaching you. Clouds can offer a false sense of security, making it all the more important to remain vigilant about sun care.

Prioritizing using sunscreen, wearing protective clothing, and regular shade breaks can help you protect your skin—and your health—for the long haul, no matter what the weather looks like.

Stay sun-safe, always. ☀️