How long to sunbathe to get a tan: keys and tips

Exposure to sunlight has a number of advantages and disadvantages. It all depends on knowing how long to sunbathe properly. That is, without damaging our skin and while we obtain several healthy benefits.

These include improved muscle and immune response, lower blood pressure and cholesterol, and even greater cardiovascular work capacity. As well as strengthening bones, for which we can also take the supplement G7 Activ+, with organic silica, magnesium and vitamin C.

How long to sunbathe to get a tan

Researchers at the Universidad Politécnica de Valencia answered the question of how long to sunbathe in order to get a tan without getting sunburnt. They carried out a study on solar radiation to conclude that, in general, we can spend between 1 and 29 minutes a day in the sun without any kind of protection in summer.

This was found in people with light brown skin and few freckles, which is the most common profile among the population of Spain. Once this time has elapsed, the redness caused by sunburn appears. This does not occur in the winter season until two and a half hours have passed under the sun’s rays, as the irradiation is much lower.

Of course, with a different phototype or on days with extreme solar conditions, these times change and are considerably reduced. So, in any case, it always depends on what our dermis is like and the ultraviolet radiation available.

Risks of poor sun exposure

As we know how long it takes to sunbathe, we must be aware of the risks of prolonged exposure without using sunscreen. The incidence of the sun’s rays on our body can cause the appearance of erythema. These are spots that precede sunburn (reaching the first or second degree).

We can also suffer from skin cancer or other skin diseases and premature ageing of the dermis. And even inhibition of the immune system when it must act against a threat.

How long you have to sunbathe to get Vitamin D

A large part of the benefits of receiving solar radiation is due to the fact that it provides us with vitamin D. A nutrient that our body needs, especially to keep the bone system strong and healthy. It is essential for absorbing calcium. It also regulates other cellular functions and has antioxidant, anti-inflammatory and neuroprotective properties.

As it is found in very few foods, such as oily fish (salmon, sardines, mackerel, etc.), it is important to find other sources. This is why we talk about how long to sunbathe in order to synthesise vitamin D, as our body produces only a small amount. With a blood test, we can find out if we are deficient.

In the autumn and winter months, it is advisable to expose 10% of our skin to the sun’s rays for about two hours a day. In spring and summer, however, 25 % for a maximum of ten minutes is sufficient. Another alternative is supplements. Such as G7 Beauty, which contains vitamin E.

Other influencing factors

The body posture we adopt to receive ultraviolet radiation and the clothes we wear influence the absorption of vitamin D. Some fabrics block the rays, while others allow more of them to filter through, for example. Some fabrics block the rays, while others allow more of them to filter through, for example. Certain areas of the skin also favour the synthesis of the nutrient, such as the décolleté or chest area. And age is another factor, because as we grow older, our productive capacity decreases.

Healthy sunbathing: tips and keys to healthy sunbathing

PWhen it comes to how long to sunbathe in order to get a tan gradually and without causing problems for your skin, you should follow the advice of experts:

• Always apply the appropriate sun cream for your body, with at least SPF 30 protection. We must choose it according to skin sensitivity, ultraviolet incidence and the time we are exposed to the sun.
• These sunscreens should be used 20 to 30 minutes before sun exposure. And renew them every two or three hours.
• Tanning should be progressive, i.e. the ideal is to sunbathe for 15 minutes first and then extend the tanning time by 10 minutes each day.
• Avoid the central hours, when the sun’s rays are strongest (between 11 a.m. and 4 p.m.).
• If there are clouds, bear in mind that radiation passes through them, even if it is not visible to the naked eye.
• It is not advisable to use colognes or deodorants before exposure.
• Wearing quality sunglasses to protect your eyes is essential to prevent eye damage.
• Moisturising the skin after sunbathing helps to keep it healthy.
• Do not resort to artificial tanning with UVA rays.
• Beware of higher risk groups (children, pregnant women, the elderly and patients with albinism, vitiligo or herpes), as they are more vulnerable to radiation.
• See your dermatologist or GP if you notice any type of change in your skin, bleeding, itching, pain…

In conclusion, you should consider all this in addition to knowing how long to sunbathe without danger to your skin. We recommend using a supplement to take care of your skin, such as Soriaskin Gel. With organic silica, horsetail and echinacea, it provides protection and skin regeneration.