When we were growing up exposure to the sun was a good thing. Sunbathing was a ritual and we even put on lotion to grab those rays.

Now we know better.

According to the CDC, the sun’s ultraviolet rays can damage your skin in as little as 15 minutes. Follow these recommendations to help protect yourself and your family.

Here are some common-sense tips to protect your skin:

Protect your children

Your children’s skin needs protection from the sun’s harmful ultraviolet rays whenever they’re outdoors.

Just a few serious sunburns can increase your child’s risk of skin cancer later in life. Kids don’t have to be at the pool, beach or on vacation to get too much sun. Their skin needs protection from the sun’s harmful ultraviolet rays whenever they’re outdoors.

Use sunscreen with at least SPF 15 and UVA and UVB (broad spectrum) protection every time your child goes outside. For the best protection, apply sunscreen generously 30 minutes before going outdoors. Don’t forget to protect ears, noses, lips and the tops of feet.

Take sunscreen with you to reapply during the day, especially after your child swims or exercises. This applies to waterproof and water-resistant products as well.

Keep in mind, sunscreen is not meant to allow kids to spend more time in the sun than they would otherwise.

Too Much Sun Hurts

Warning: Even a few serious sunburns can increase your child’s risk of getting skin cancer.

Turning pink? Unprotected skin can be damaged by the sun’s UV rays in as little as 15 minutes. Yet it can take up to 12 hours for skin to show the full effect of sun exposure. So, if your child’s skin looks “a little pink” today, it may be burned tomorrow morning. To prevent further burning, get your child out of the sun.

Shade

You can reduce your risk of skin damage and skin cancer by seeking shade under an umbrella, tree or other shelter before you need relief from the sun. Your best bet to protect your skin is to use sunscreen or wear protective clothing when you’re outside — even when you’re in the shade.

Clothing

When possible, long-sleeved shirts and long pants and skirts can provide protection from UV rays. Clothes made from tightly woven fabric offer the best protection. A wet T-shirt offers much less UV protection than a dry one, and darker colors may offer more protection than lighter colors. Some clothing certified under international standards comes with information on its ultraviolet protection factor.

If wearing this type of clothing isn’t practical, at least try to wear a T-shirt or a beach cover-up. Keep in mind that a typical T-shirt has an SPF rating lower than 15, so use other types of protection as well.

Hat

For the most protection, wear a hat with a brim all the way around that shades your face, ears, and the back of your neck. A tightly woven fabric, such as canvas, works best to protect your skin from UV rays. Avoid straw hats with holes that let sunlight through. A darker hat may offer more UV protection.

If you wear a baseball cap, you should also protect your ears and the back of your neck by wearing clothing that covers those areas, using a broad spectrum sunscreen with at least SPF 15, or by staying in the shade.

Sunglasses

Sunglasses protect your eyes from UV rays and reduce the risk of cataracts. They also protect the tender skin around your eyes from sun exposure.

Sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses sold in the United States, regardless of cost, meet this standard. Wraparound sunglasses work best because they block UV rays from sneaking in from the side.

Sunscreen

Put on broad spectrum sunscreen with at least SPF 15 before you go outside, even on slightly cloudy or cool days. Don’t forget to put a thick layer on all parts of exposed skin. Get help for hard-to-reach places like your back. And remember, sunscreen works best when combined with other options to prevent UV damage.

Most sunscreen products work by absorbing, reflecting or scattering sunlight. They contain chemicals that interact with the skin to protect it from UV rays. All products do not have the same ingredients; if your skin reacts badly to one product, try another one or call a doctor.

SPF

Sunscreens are assigned a sun protection factor number that rates their effectiveness in blocking UV rays. Higher numbers indicate more protection. You should use a broad spectrum sunscreen with at least SPF 15.

Reapplication

Sunscreen wears off. Put it on again if you stay out in the sun for more than two hours and after swimming, sweating or toweling off.

Expiration date

Check the sunscreen’s expiration date. Sunscreen without an expiration date has a shelf life of no more than three years, but its shelf life is shorter if it has been exposed to high temperatures.

Cosmetics

Some makeup and lip balms contain some of the same chemicals used in sunscreens. If they do not have at least SPF 15, don’t use them by themselves.

UV Index

The National Weather Service and the Environmental Protection Agency developed the UV IndexExternal to forecast the risk of overexposure to UV rays. It lets you know how much caution you should take when spending time outdoors.

The UV Index predicts exposure levels on a 0 to 15 scale; higher levels indicate a higher risk of overexposure. If the UV index is 3 or higher, sun protection is needed. Calculated on a next-day basis for dozens of cities across the United States, the UV Index takes into account clouds and other local conditions that affect the amount of UV rays reaching the ground.

BE PREPARED

Remember to plan ahead, and keep sun protection handy — in your car, bag, or child’s backpack.