Spring is here and so is the sunshine! With all the sunny days ahead of us, it’s important to both enjoy our time out in nature but also protect and preserve our skin from the harmful rays of the sun.  Active women are especially at risk of getting sun damage because even if you load up on sunscreen before heading out, according to new research, you’re still more prone to damage than you think! Of course, there’s no need to forego the outdoors: you just need to safeguard your skin! Get ready to spring train your skin with these tips:

If you’re going to be outside for more than 1 hour, you need an SPF 30 or higher. Not only will a 30 SPF protect your skin better than a 15 SPF, a higher SPF will also compensate if you under apply your sunscreen, which a majority of people tend to do.

To get proper protection of any SPF product, you will need to apply at least 1 oz to skin- that’s the equivalent of a full shot-glass amount. If you’re in a bathing suit and aren’t exactly sure how to eyeball 1 oz of sunscreen, apply two coats onto all exposed areas and that should be enough to protect your skin!

Have you ever gone out for a run during a hot day and caught yourself trying to run along tree-lined routes to limit sun exposure? Or maybe you’re the beach goer that opts to sit beneath an umbrella instead of applying sunscreen? While the shade can provide relief from the hot sun, it’s not a foolproof method of protection against sun exposure. In fact, people that sit beneath an umbrella without sunscreen on have a higher incidence of severe sunburn than those in the sun wearing sunscreen. Of course you can always opt for the shade, but don’t also forget to put on that sunscreen!

If you’re going on a 3 hr hike or plan to spend half the day kayaking or paddle boarding, a single application of sunscreen will not be enough! In other words, putting on sunscreen in the morning will not give you a free pass to stay out all day. With that in mind, remember that all sunscreens should be reapplied at least every two hours. Also be mindful of the difference between water-resistant and waterproof. For example, if you’re playing tennis, reapply a water-resistant sunscreen every 40-80 minutes because you’ll likely sweat off a lot of the sunscreen while you play.

Even the best of sunscreens aren’t foolproof and will break down after a few hours, so you need a backup! A great way to add to your sun protection efforts is to invest in sun-protective clothing and to wear a hat and the proper eyewear when you exercise outdoors. Don’t want to spend any extra cash? Choose garments that are tight-fitting and dark, since these will block more rays than lighter-colored clothing. Another tip is to avoid exercising outdoors during the 10-to-2 hours when the sun’s rays are the strongest.