Can you get sunburned on cloudy days? Myth-busting with Dr. Karen Nern
Rebecca Bolen
OMS - Rocky Vista University
If you’ve ever come home from a cloudy day outdoors only to find yourself red and sunburned, you’re not alone. Many people assume that overcast skies provide protection from the sun’s harmful rays, but that’s a dangerous misconception. As Dr. Nern explains, “Up to 80% of UV rays penetrate through clouds. That’s why sunscreen is a daily must, rain or shine, and summer or winter.”
The sun emits two main types of ultraviolet (UV) rays that impact our skin:
● UVA rays penetrate deep into the skin, contributing to premature aging.
● UVB rays are responsible for sunburn and play a key role in the development of skin cancer.
Even when the sun is hidden behind clouds, these rays still reach your skin. In fact, certain cloud formations can even amplify UV exposure by scattering and reflecting the rays, leading to unexpected sunburns.
The “Sneaky Sunburn” Phenomenon
The reason people often underestimate the sun’s strength on overcast days is that UV rays aren’t always directly tied to temperature or brightness. A breezy, cool day may feel pleasant, but it doesn’t mean you’re protected from the sun. This false sense of security leads many to skip sunscreen, making them more vulnerable to UV damage.
Winter Sunburns? Yes, They Happen!
While most people associate sunburn with the beach, winter conditions can be just as hazardous, if not more so. Snow and ice reflect up to 90% of UV radiation, effectively exposing your skin to nearly double the amount of UV light compared to non-snowy conditions. That’s why skiers and snowboarders often get sunburned, even in freezing temperatures.
Dr. Nern emphasizes the importance of sun protection year-round. Whether you’re on the slopes or taking a winter hike, sunscreen should be a non-negotiable part of your routine.
How to Protect Your Skin Every Day
Since UV exposure is consistent regardless of weather or season, adopting daily sun protection habits is essential. Here’s how you can safeguard your skin:
- Apply sunscreen every day – Use a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Don’t forget to reapply every two hours, especially if you’re outdoors for extended periods.
- Wear protective clothing – Long sleeves, hats, and sunglasses help block UV rays. Consider UV-protective clothing for added defense.
- Seek shade – Whenever possible, stay in shaded areas, especially between 10 AM and 4 PM, when UV rays are strongest.
- Use lip balm with SPF – Lips are often overlooked but are just as vulnerable to sun damage.
- Be mindful of reflective surfaces – Snow, sand, and water all reflect UV rays, increasing your exposure.
Final Thoughts
Just because you can’t see the sun doesn’t mean it isn’t affecting your skin. UV rays are persistent, and their impact accumulates over time, leading to premature aging, sunburn, and even skin cancer. By making sun protection a daily habit—no matter the weather—you’re taking a crucial step in preserving your skin’s health. As Dr. Nern reminds us, “Your skin will thank you for it.”
References
- UV the Global Solar Ultraviolet Index. United States Environmental Protection Agency. May 2004. Accessed February 16, 2025. https://www.epa.gov/sites/default/files/documents/uviposter.pdf.
- Chiou WL, et al. Severe Sunburn Triggers the Development of Skin Cancers: Non-cumulative/Overwhelming UV Damages, UVA Rays, Human Papillomavirus, Indoor/Outdoor Workers and Animal Models. J Dermatol Res. 2022;3(2):1-17.
- Schoonmaker, David. "Sunshine on a cloudy day: clouds sometimes increase, rather than reduce, levels of ultraviolet radiation." American Scientist, vol. 94, no. 3, May-June 2006, p. 217. Gale Academic OneFile, link.gale.com/apps/doc/A145782962/AONE?u=anon~9cd835b1&sid=googleScholar&xid=e28faf05. Accessed 16 Feb. 2025.
- Department of Health & Human Services. Sun protection in the snow. Better Health Channel. May 24, 2002. Accessed February 16, 2025. https://www.betterhealth.vic.gov.au/health/healthyliving/sun-protection-at-the-snow.
