5 Ways to Prep (and Pamper!) Your Skin for Sun


Hello Summer!
Today we’re covering 5 ways to prep and pamper your skin for the sun this summer.

It’s happened to all of us: you go on holiday, the sun is gracing you with its sunny presence, you get over-excited to get outside and you end up coming home an unflattering shade of fire red!

Sunburn is highly damaging to the skin and can truly affect your health, increasing the risk of skin cancer and promoting premature aging. Sounds scary, doesn’t it?

Never fear, sun-worshipers, I’ve got you covered with 5 ways to prep and pamper your skin for the sun this summer.

5 ways to prep and pamper your skin for the sun

No. 1 – Have a Healthy Relationship with the Sun and Learn What You’re Up Against.

What are UVA and UVB rays? 

Ultraviolet A (UVA) and ultraviolet B (UVB) are the two types of sun rays that travel through the earth’s atmosphere and shine directly on our skin. In short, UVA rays can age us and UVB rays can burn us.

UVA (long wave ultraviolet A) rays penetrate deep into the dermis, the skin’s thickest layer. They are the forces behind the signs of ageing, including wrinkles, sagging skin, leathery skin and sunspots.

Often we think we are safe from these rays when the sun is not blasting down on us. Unfortunately for us, these rays still come through a cloudy sky and penetrate our skin without us realising. They are less likely to give us sunburn, that’s the UVB rays job. However, they are still linked to increased risk of skin cancer. Yikes.

UVB (short wave ultraviolet B) rays impact the top layer of your skin. UVB rays will usually burn the superficial layers of our skin. The intensity of UVB rays varies by season, location and time of day. These rays are the main contributors to skin cancer and are strongest between 10am and 4pm. Be especially wary during the summer months when they are much stronger.

pai sunscreen to prep and pamper your skin for the sun

No. 2 – Use a Natural Sunscreen

Avoid toxic, chemical-laden sunscreen. Instead, choose a natural, preferably organic option that has a broad spectrum (UVA/UVB) coverage and an SPF of at least 15.
We stock plenty of them in-store and online. Our popular brands include Pai, Jason and Green People.

Look out for Titanium Dioxide and Zinc oxide combined. These are minerals that provide broad-spectrum UVA and UVB protection and deflect rays before reaching the body. Apply sunscreen 30 minutes before any sun exposure and reapply often.

Top Tip

When looking at the SPF number on a bottle of sun cream, look at it as a measure of time. If your skin would typically burn after 10 minutes in the sun, a sunscreen with SPF 15 should allow you to stay in the sun 15 times longer (150 minutes) before your skin starts to burn.

Of course please take into account what your activities are. If you are running, hiking, swimming or generally sweating a lot, you will need to reapply more often to keep the effectiveness up because it will wear off through sweat.

Pop on a hat and sunnies, cover up and keep your sunscreen applied and at hand!

hydrate to prep and pamper your skin for the sun

No. 3 – Stay Hydrated

Ensure that you’re drinking at least 2 litres of water a day. This not only keeps your body hydrated, preventing dehydration and all the nasty effects of that, but it also ensures your skin is hydrated. Any burn will draw fluid to the skin’s surface and away from the rest of the body. This makes it is even more important to rehydrate yourself if you catch the sun at all.

Coconut water is packed with electrolytes which are mineral salts that include sodium, potassium, calcium and magnesium. These help to balance fluid levels in the body which is important after all the fluid loss through sweating.
It’s also loaded with antioxidants to help protect you from the damaging effects of less sleep, more sun and prolonged dehydration. Try consuming this throughout the sunny days.

Dehydration can cause thirst, reduced urination, headaches, dizziness and sleepiness, with children being especially vulnerable. Keep an eye out and make sure they stay hydrated.

Avoid caffeinated drinks such as cola, coffee or tea as these actually make you lose water, the opposite of what you are after!

eat a wholefood diet to prep and pamper your skin for the sun
Photo by John Lambeth on Pexels.com

No. 4 – Eat an Antioxidant-Rich Wholefood Diet

Eat the rainbow!

Keep a focus on your diet and eat as much fresh, colourful fruits and vegetables as you possibly can. The more variety the better!

These colourful foods are rich in antioxidants and nutrients. In fact, they all provide you with a bunch of colour-coded health warriors to keep your health protected and your skin prepared and cared for.

These antioxidants have a natural ability to act like an internal sunscreen. Interestingly, they help to protect against the sun’s rays and work as an anti-inflammatory, bringing down the burn should you catch the sun. See our blog Foods to Naturally Increase Your Skin’s UV Resistance here.

Do not rely entirely on your diet to protect you against sunburn. At the same time, however, be aware that they can certainly help with reducing the harmful effects of the sun’s rays and mop up the damages caused by them.

The more of these health-boosting antioxidants and nutritional foods your body receives and absorbs, the more effective and efficient your body will be at dealing with the negative effects of too much exposure to the sun, or the dreaded sunburn.

Juice them, blend them, make superfood salads, raw treats and everything in between!

So What Antioxidants Should I Eat and Where Do They Come From?


Vitamin C

Berries and stone fruits contain many things to tout about, but one vitamin, in particular, to give praise to is Vitamin C.
Not only does Vitamin C boost your immune system, but this amazing antioxidant also has the power to protect the skin from harmful damaging free-radicals from sun damage and environmental factors. High levels of vitamin C can help reduce free radical damage caused by exposure to UV radiation.

Vitamin C is also needed collagen production thus it will help encourage plump, firm tight youthful skin.

Get your daily dose in the form of sweet strawberries| raspberries| blueberries | cherries| peaches| nectarines| plums| apricots| broccoli|peppers| green leafy veg| superfood powders Camu Camu, baobab and Amla Berry.



The antioxidant lycopene helps to protect the skin against sunburn by blocking UV light and ridding the body of free radicals. Find this antioxidant in tomatoes (particularly Heirloom), red bell peppers, pink grapefruit, watermelons and papaya.


Beta-carotene is another antioxidant that has natural sunscreen properties. Find it in red and orange fruits and vegetables, including carrots, sweet potatoes, pumpkin, squash, mango and apricots.

polyphenols to prep and pamper your skin for the sun


Green and black teas are both packed with polyphenols shown to block DNA damage as a result of the sun.
They also help to reduce the redness of sunburn should you have burned. Try it in tea bags, tea leaves or for a super punch of antioxidants, try it in Matcha tea.

Matcha can be consumed as a hot tea or combined with lime and mint leaves and made into an iced tea. It can also be added to smoothies or homemade ice creams. See our previous blog on How to Make Matcha Tea here.

Two other important sources of polyphenols come in pomegranate seeds and Acai berries. They help to protect the skin from both UVA and UVB free radicals. Acai berries have the added benefit of also being rich in essential fatty acids omega 3, 6 and 9.

leafy greens

Leafy Greens

Incredibly high in antioxidants, greens are powerful oxidisers and natural anti-inflammatories. These antioxidants help our cells fight against environmental stressors and toxins. Additionally, they help to reduce the negative effect of our daily exposure to harmful oxidising elements.

Look for kale| spinach| swiss chard| collard greens| dandelion greens|mustard greens|beet greens|carrot tops. Plus, fresh herbs like parsley, basil, sage and rosemary. They’re all packed with free-radical-fighting, skin-protecting antioxidants.


Spirulina and chlorella are two micro-algaes that are packed with minerals and nutrients. They also contain the antioxidant astaxanthin, which helps to protect the skin and eyes against UV radiation.

aloe to prep and pamper your skin for the sun

No. 5 – Ouch! I Missed a Spot…

Maybe you missed a spot when you were applying your sun cream. Or perhaps you stayed out a little too long in the sun. Here are some helpful tips to recover your skin’s health.

Since antioxidants help reduce inflammation and free radicals, loading your diet with them will go a long way against sunburn and skin damage as a result of UV rays. However, internal therapy can only go so far.

Topically, you can try the following:

Aloe vera

Either fresh off the plant, or in a bottle, Aloe vera is your best friend when it comes to relieving sunburn. It helps bring the heat and sting out of your burn and brings moisture and nutrients to the skin.

Apple Cider Vinegar

To take the heat out from sun-damaged skin, gently apply raw, unfiltered apple cider vinegar. The ingredient malic acid is a very effective pain reducer so apply as often as needed to the affected area.

Other options include:

In between packing your flip flops and swimming costume, don’t forget to throw a few of these items in your bag before you go to meet the sun. Your skin will thank you for it.

So there we have it! Now you have my 5 Ways to Prep (and Pamper!) Your Skin for Sun.

Emily Nöth

Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.

Follow (and chat with us) on Facebook and Instagram or subscribe to our weekly Nourish newsletter.

Image of Nourish female staff member standing in doorway of shop

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication