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Stay Safe in The Sun

Hopefully everyone remembers to wear sunscreen but what type and how much should we be using?

How to stay safe and protected in the sun

Whether you’re enjoying a staycation or just making the most of the sunny weather at the weekends, there’s nothing better than being outdoors…but looking after your skin in the sun is a must, as too much exposure can cause sunburn and can in some cases eventually lead to skin cancer.

We need to be proactive about sun safety and sun protection, the number of people diagnosed with skin cancer in Great Britain has more than quadrupled over the last 30 years, with around 15,906 cases of malignant melanoma diagnosed in 2015. 86% of these cases were preventable.

What factor sun cream do I need?

The most effective sun protection when you’re out in the sun is an SPF (sun protection factor) cream. However, most of us don’t apply enough sunscreen for it to be effective…so how much should we apply?

For an average adult you should apply:

Ideally more than a teaspoon to:

  • each arm
  • the face, neck and ears

Ideally more than a tablespoon to:

  • each leg
  • chest and abdomen
  • back

If you start off with SPF 50, but apply it badly, you’ll only get SPF 30, which is still OK. But if you start with a 15, this can go down to 7.5 and you won’t get the right level of protection. Many experts now recommend minimum SPF 30 to avoid this happening.

Make sure your sunscreen also contains five-star UVA and UVB protection. UVA rays are the ones that age your skin, while UVB rays burn the skin.

Top sun safety tips

  • Put on sunscreen 20-30 mins before going outside and again when you’re in the sun to allow your skin to absorb it properly.
  • Reapply sunscreen every couple of hours to maintain the right level of protection, and immediately after swimming.
  • Even though some lotions are water resistant, up to 85% of a product can be removed by towel drying, so you should reapply after swimming, sweating, or any other vigorous or abrasive activity.
  • Make sure you apply it behind the ears, the back of the neck, cleavage, tips of the ears, and the end of the nose as these are the bits we tend to miss.
  • Avoid the sun when it’s strongest, between 11am and 3pm. Stay in the shade and cover up with long sleeved tops and trousers. Most women have melanomas on their legs, while men tend to get them on their backs, as these are the areas we expose most to the sun.
  • Look for a picture on your sunscreen of an open pot with a number in it, like 12M. This is the use-by date in months. If your sunscreen has been open for longer than that, it has expired and won’t offer the right level of protection.
  • You don’t need to sunbathe for hours to produce enough vitamin D….just 15 / 20 minutes a day in the sun without sunscreen should be enough.
  • Don’t forget a hat and sunglasses to protect your scalp and eyes.
  • Always carry water with you to keep hydrated.

This information was provided by Lisa a specialist therapist at the retreat who works with cancer patients each and every day.

Lisa, spa therapist and specialist cancer and rehabilitation therapist. See more about our team here at The Ultimate Retreat.

“An ideal break, combining enough activities with just the right amount of pampering to ensure you leave fitter more knowledgeable & rejuvenated! Every staff member had an in-depth knowledge of their profession & were clearly passionate about their jobs…TRUE professionals!!“


“My third time at this fabulous retreat and it just gets better. You are looked after so well meaning you can focus on working out and enjoying the amazing food. The treatments are 5* and really help to relax and sort out any injuries. But best of all is the people you meet, I've made some great friends. Don't think twice about booking just do it, you won't regret it!“


“My second time at boot camp &; it has not only met but exceeded my expectations (again!). Many thanks to all, I feel lighter, refreshed, healthier, & motivated to keep up my exercise & to make some changes to my eating habits. Life coaching was very very good- I will work on her advice & look forward to seeing the changes mentally & physically. I am moving forward positively. To Julie & all of the team a big thank you I hope to be back!“


“I arrived as an extremely tired woman, I leave with a spring in my step! what a fabulous way to re-charge one’s batteries! I am ready to face the world.“


“Thank you all so much for a wonderful experience, I came back restored, rested and could think clearly again. I also lost a few centimetres & pounds which is always a bonus. I can't thank you all enough, for your care, support & warmth. Please tell chef I have tried all his recipes & my husband loves them too.“