Sunburns are not only painful and unattractive, they can lead to serious diseases such as skin cancer. To protect both your skin and your health, all you have to do is follow this guide on how to avoid sunburn.

• Sunburns occur because of prolonged exposure to sunlight. Sunburnt skin becomes red and painful as well as hot to the touch. In particularly bad cases, blistering and swelling are apparent. Avoiding sunburn is especially key during sun-drenched summer months. The following information will be helpful in helping you to prevent and avoid sunburns.

• Staying out of the sun is easier said than done, especially if you are on vacation or live in a sunny climate. Doing so, however, is one of the best ways to avoid sunburn.

1. Sunlight is most direct and intense between 10 a.m. and 3 p.m. Try to schedule your outdoor activities outside of these hours.
2. Wear clothes that cover your skin, such as a long-sleeved beach cover-up when you are not swimming or a long-sleeved shirt of breathable fabric when riding your bike, hiking or doing other outdoor activities.
3. Don't lay out in the sun specifically seeking a tan. Doing so almost guarantees a sunburn.
4. If you are outside, seek shade underneath a tree or beach umbrella. If you are under an umbrella on the beach, however, remember that sun reflects off of sand.

(Creative Commons photo by Keith Lewis)

• If you must be in the sun, you should always use sunscreen.

1. The sunscreen you use should have a minimum SPF (sun protection factor) of 15 and should protect from both UVA and UVB rays.
2. Apply sunscreen to all parts of your body that will, or have the potential to be, exposed to the sun. Some easy to forget places include your ears, the tops of your feet and toes and your scalp.
3. Put sunscreen on between 15 and 30 minutes before you will be in the sun.
4. Reapply!!! One application of sunscreen will not protect you for the entire day. You should reapply sunscreen every two hours, more frequently if you have been swimming or sweating. Waterproof sunscreens last a but longer, but frequent reapplication is still recommended.

• Adding a hat and sunglasses to your outfit when you are outside can help a lot in preventing sunburn.

1. A hat with a wide brim gives the sensitive skin of your face additional protection from the sun's rays.
2. Your scalp can be especially susceptible to sunburn and is hard to get fully protected via sunscreen. A hat will prevent this part of your body from burning.
3. Sunglasses add additional protection to your eyes and the delicate skin around them. Be sure to get sunglasses that block 100 percent of UVA and UVB rays.

• Just because the sun is not clearly visible does not mean that your risk of getting a sunburn is gone. The sun is still there, just a bit scattered. Be sure to follow the same guidelines on cloudy days as you would on extremely sunny ones.

As long as you take the proper precautions, outdoor activities like swimming and hiking can still be fun. And if you do get a sunburn, make sure to have some aloe vera handy and be more careful next time!