Best Time To Tan? Precautions And Tips For Reducing Risks

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Is There a Best Time to Tan Outside in the Sun?

Medically reviewed by Amanda Caldwell, MSN, APRN-C — Written by Grace Gallagher — Updated on May 9, 2024

Best time to tan
Tanning risks
Tanning beds
How-to and precautions
Summary

There’s no health benefit to tanning, but some people prefer how their skin looks with a tan. If you choose to tan, there’s a best time of day to tan outside.

Tanning is a personal preference, and outdoor sunbathing — even when wearing SPF — is still a health risk (though it’s thought to be somewhat safer than using a tanning bed).

Best time of day to tan

best time to tan, young woman sunbathing — Westend61/Getty Images

If your goal is to tan faster in the shortest amount of time, then it’s best to be outside when the sun’s rays are the strongest.

This timeframe will vary slightly depending on where you live. But generally, the sun is strongest between 10 a.m. and 4 p.m.

According to a 2012 review, sunscreen is especially important between 10 a.m. and 2 p.m., though you should always wear sunscreen with SPF.

At noon, the sun is highest in the sky, which means the sun is strongest (measured using the UV index) because the rays have the shortest distance to travel to Earth.

You can still get a sunburn in the early morning or late afternoon. It’s also important to wear sunscreen even on cloudy days when as much as 80% of UV rays are still present.

Risks of tanning

You may like how you look with a tan, and sunbathing may temporarily boost your mood because of the exposure to vitamin D. However, tanning can have harmful effects.

The risks associated with tanning include:

Skin cancer. Too much skin exposure to UVA rays can damage the DNA in your skin cells and potentially lead to skin cancer, especially melanoma.
Dehydration.
Sunburn.
Heat rash. Heat rash occurs in humidity or hot temperatures when pores get clogged, causing bumps on the skin to form.
Premature skin aging. UV rays can cause skin to lose elasticity, resulting in premature wrinkles and dark spots.
Eye damage. Your eyes can get sunburned, which is why sunglasses with UV protection are important.
Immune system suppression. The body’s immune system can become suppressed by UV exposure, leaving it more vulnerable to sickness.

A note on tanning beds

Indoor tanning beds are not safe. The light and heat they give off expose your body to unsafe levels of UV rays.

The World Health Organization’s (WHO) International Agency for Research on Cancer (IARC) categorizes tanning booths or beds as carcinogenic to humans (Class 1).

According to Harvard Health, “The UVA radiation [in tanning beds] is up to three times more intense than the UVA in natural sunlight, and even the UVB intensity may approach that of bright sunlight.”

Tanning beds can have harmful consequences. If you’re considering using a tanning bed, use caution and assess the associated risks.

Tanning tips and precautions

There are precautions you can take that make you less vulnerable to sun damage and sunburns.

Don’t stay out for long periods of time.
Always remember to drink water.
Wear products with an SPF of 30 or higher on your skin, lips, and the tops of your hands and feet.
Protect your eyes with sunglasses with 100-percent UV protection.

Eating foods high in lycopene, like tomato paste, may make your skin less vulnerable to sunburn. However, it’s still important to wear sunscreen.

Avoid:

falling asleep in the sun
wearing an SPF of less than 30
drinking alcohol, which can be dehydrating and impair your ability to feel the pain of a sunburn forming

Make sure to:

reapply sunscreen every 2 hours and after going in water
apply products with SPF to your hairline, feet, and other places that you may easily miss
use at least an ounce of sunscreen to cover your body (about the size of a full shot glass)
roll over frequently so you have less chance of burning
drink water, wear a hat, and protect your eyes with sunglasses

Takeaway

There are no health benefits to tanning. The practice of lying in the sun is harmful and increases the potential of developing skin cancer. Ultimately, there is no 100% safe way to tan.

However, if you’re going to tan and your goal is to tan quickly, the best time is between 10 a.m. and 4 p.m.

Always wear a product with SPF, drink lots of water, and roll over frequently to avoid getting burnt.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Amanda Caldwell, MSN, APRN-C — Written by Grace Gallagher — Updated on May 9, 2024

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