Summer Sun Protection: A Mom and Naturopath's Guide to Healthy Days Outdoors

Summer has officially arrived in Ontario, and our family is once again transitioning from ice rinks and indoor sports to baseball diamonds, tennis courts, and soccer fields.

As I pack coolers, water bottles, and enough snacks to feed a small army, I also find myself doing a quick mental checklist before we head out the door. With Owen now almost 14, Ben almost 12, and Sofia almost 7, sun safety looks a little different than it did a few years ago—but it's still a priority.

The good news? Protecting your skin doesn't have to be complicated.

Our Family's Summer Sun Checklist

1. Hats Are Non-Negotiable

Whether it's a baseball cap, bucket hat, visor, or wide-brimmed sun hat, everyone grabs a hat before heading outside. While no hat offers complete protection, it can significantly reduce sun exposure to the face, ears, and scalp.

2. Don't Forget Sunglasses

Many people think about protecting their skin but forget about their eyes. Children's eyes are particularly sensitive to UV exposure, so I always look for sunglasses that provide both UVA and UVB protection.

Thankfully, all three kids are now at an age where they actually remember to wear them—most of the time.

3. Rash Guards and Sun-Protective Clothing

One of my favourite parenting hacks has always been rash guards and SPF clothing. Whether you're at the beach, pool, cottage, or sports field, lightweight sun-protective clothing can dramatically reduce the amount of sunscreen needed while providing consistent protection.

For adults, a lightweight linen shirt can offer both comfort and coverage on especially sunny days.

4. Protect Your Lips Too

The lips are often forgotten but can burn just like any other part of the body.

A mineral-based SPF lip balm is an easy addition to your summer routine, particularly if you're prone to cold sores, which can sometimes be triggered by sun exposure.

5. Choosing a Sunscreen

As both a naturopathic doctor and a mom, I generally prefer mineral sunscreens that use zinc oxide and/or titanium dioxide as their active ingredients.

Mineral sunscreens sit on the surface of the skin and reflect UV rays rather than absorbing them. They tend to be well tolerated, effective, and are often my first choice for children and individuals with sensitive skin.

Some family favourites over the years have included ThinkSport, Green Beaver, Sun Bum Mineral, and AlumierMD products.

The best sunscreen, however, is ultimately the one you'll actually use—and reapply consistently. My oldest is sensitive to most sunscreens so the above sunscreens listed weren't great for him. Supergoop Unseen sunscreen has a gel like consistency and doesn't contain zinc or titanium but he will happily wear it and reapply on his face which is ultimately the goal. I also have put in stick sunscreens into rotations and all 3 kids have either Freaks of Nature or Summer Fridays in their baseball and tennis bags, and school backpacks. They are so easy to self- apply.

A few sunscreen reminders:

• Apply 15–30 minutes before sun exposure.
• Reapply every two hours.
• Reapply after swimming, sweating, or towel drying.
• Don't forget commonly missed spots like ears, back of the neck, tops of feet, and hands.

Sunshine Is Still Important

While protecting ourselves from excessive UV exposure is important, I never want patients to become afraid of the sun.

Sunlight plays an important role in supporting our circadian rhythm, mood, physical activity, and vitamin D production.

The goal isn't to avoid the outdoors—it's to enjoy it wisely.

Seeking shade during peak UV hours, wearing protective clothing, and using sunscreen when appropriate allows us to enjoy all the benefits of being outside while reducing the risk of sun damage.

Don't Forget After-Sun Care

Even with the best intentions, sunburns happen.

A few summers ago, one of my boys spent a little too much time swimming and not enough time reapplying sunscreen. The result was an uncomfortable sunburn and a valuable lesson.

When skin gets overexposed, I like to keep simple soothing products on hand:

• Aloe vera gel 
• After-sun lotions
• Cool compresses
• Extra hydration

Supporting the skin early can help reduce discomfort and speed recovery.

One More Summer Essential: Bug Protection

Living in Ontario means sunshine often comes with mosquitoes and black flies.

I always keep a natural bug spray and a soothing gel for bites tucked into our summer bag. Having them on hand can save a lot of scratching—and complaining—later. Boiron Dapis Gel is a saviour to keep itchy minimal.

Enjoy the Season

Summer memories are made at baseball tournaments, cottage docks, neighbourhood pools, hiking trails, and backyard barbecues.

With a little preparation, you can spend less time worrying about sunburns and more time enjoying everything this short Canadian summer has to offer.

Wishing you a healthy, active, and sunshine-filled summer.

Dr. Carol Morley, ND

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