Don't soak up the sun, real or fake

Those who have eagerly anticipated summer after a grim winter and inclement spring may not be heeding important cautions during the warm weather.

Unfortunately, playing lizard at the beach, going hatless to a baseball game or skipping sunscreen when running errands can take a toll on the skin.

It's not just sunburn that health experts are worried about.

Excess sun exposure can increase your risk of developing skin cancer, which is the most common of all cancers in the U.S., according to the American Cancer Society.

The alternative isn't to stay indoors but to take precautions, such as using sunscreen, covering the body and avoiding sunbathing.

"There's nothing inherently evil about being outdoors. Enjoying the outdoors is good, as long as you protect yourself against excess sun," says Anir Dhir, MD.

You may be most vulnerable when you're first enjoying warm weather.

"In the early spring months I see the worse sunburns,"

says Robin Ashinoff, MD, Hackensack University Medical Center, N.J.

That's when the temperatures aren't especially high and people are not thinking about burning.

But mid-summer sun is even more intense, and experts recommend protecting the skin even on a cloudy day.

Starting at 6 months, everyone should use sunscreen, says Dr. Ashinoff. She recommends that babies, because of their thin skin, be shielded from the sun instead.

A sunscreen with SPF (sun protection factor) of 15 will block 93 percent of ultraviolet (UV) rays; 30 or greater should block 97 percent.

You'll find higher SPF numbers on the market. However, if that product is more expensive, meaning you'll be stingy in applying it, go for the lower number, says Dennis M.P. Hughes, MD.

"If the SPF is 30 or greater you'll be OK," says Hughes, The University of Texas MD Anderson Children's Cancer Hospital, Houston.

(The American Academy of Dermatology also recommends using sunscreen with a SPF of 30 or greater.)

The Texas dermatologist recommends slathering on enough sunscreen to fill a shot glass, coating all exposed areas of the body.

Clothing is also a sun barrier

Men should opt for Panama hats or similar styles to protect their ears. Women's hairstyles usually cover their ears, but they should still wear hats, according to Dr. Dhir, Lexington, Ky.

Long sleeves might not be as uncomfortable as you think, Dhir says. "My dad is from India and wears long sleeves in the summer."

Parents may avoid sunbathing, but if for those with a teen, the temptation of a beach or pool tan can be tough to battle.

Don't give your teen dire cancer lectures, say the experts.

"Telling them about cancer risks goes in one ear and out the other. It doesn't work. But showing them photos of people with leather skin works," says Dr. Ashinoff, who specializes in dermatologic surgery.

Away from the reflective sand and water, tanning salons might seem like a safe alternative to sunbathing.

Not so, say the experts.

"It doesn't matter where you get UV," Ashinoff says.

Tanning salons can have a greater impact.

"It's a lot of radiation packed into a short time," Dhir says.

The effect can be devastating. Indoor tanning increases someone's risk of developing melanoma, the deadliest form of skin cancer, by 75 percent, according to the American Academy of Dermatology.

The Sunshine Vitamin

Getting sun exposure was once common advice.

When ultraviolet rays from the sun hit the skin the body forms vitamin D, which is essential for bone health.

But you can get adequate vitamin D without soaking in the sun, according to experts at The University of Texas MD Anderson Cancer Center.

You'll find vitamin D in fortified orange juice and milk, high-fat fish such as salmon, or multivitamin pills. Children and adults to age 70 should get 600 International Units (IU) daily; people 70 and above should get 800 IU, according to recently revised federal recommendations.