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For most adults, apply about 1 ounce of sunscreen—roughly a shot-glass amount—to cover skin left exposed by clothing, including at least 1 teaspoon for the face. Put it on before going outdoors, then reapply at least every two hours while outside and sooner after swimming or sweating. Follow the product label for its water-resistance interval.
How much sunscreen should you use?
Use enough to cover all skin that clothing does not cover. The American Academy of Dermatology (AAD) recommends about 1 ounce for most adults and at least 1 teaspoon for the face. The U.S. Food and Drug Administration (FDA) also describes 1 ounce as enough for an average-sized adult or child to cover the body evenly. These are practical starting points: body size and the amount of exposed skin affect how much you need.
Spread sunscreen evenly rather than leaving thin or uncovered patches. Pay attention to the face, neck, ears, legs, and tops of the feet. If your hair is thinning, protect the scalp; use lip balm with SPF 30 or higher on your lips. For hard-to-reach spots such as your back, ask someone to help or use a spray sunscreen. Avoid getting sunscreen in your eyes or mouth. AAD guidance on applying sunscreen covers these commonly missed areas.
When should you apply and reapply?
Before going outside
Apply sunscreen before sun exposure. The FDA advises applying it 15 minutes beforehand; the AAD likewise recommends applying before outdoor exposure and notes that absorption takes approximately 15 minutes. FDA sunscreen guidance gives the 15-minute timing.
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While outdoors
Reapply at least every two hours while you are outdoors. Reapply sooner if you swim or sweat. A higher SPF does not extend the reapplication interval: the two-hour schedule still applies while outdoors. The FDA’s instruction is to reapply “at least every two hours, and more often if you’re sweating or swimming.”
After swimming, sweating, or toweling off
Check the water-resistance wording on the sunscreen label. AAD says a water-resistant product will indicate either 40 or 80 minutes of water resistance. Reapply when that stated time has elapsed, after toweling off, and at least every two hours even if your skin remains dry. Water-resistant does not mean waterproof. AAD’s sunscreen-label guide explains these intervals.
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What sunscreen should you choose?
AAD recommends a sunscreen that is broad-spectrum, water-resistant, and SPF 30 or higher. Broad-spectrum means it protects against both UVA and UVB rays. Check the label for the water-resistance interval, then reapply according to that interval after water exposure as well as on the regular outdoor schedule. The FDA provides its own general sunscreen guidance; follow the product label and the relevant organization’s advice rather than assuming SPF changes how often sunscreen needs to be reapplied.
Sunscreen works alongside—not instead of—other sun-protection measures. Seek shade and use sun-protective clothing, such as a hat, while still applying sunscreen to exposed skin. See the AAD’s Practice Safe Sun guidance for additional measures.
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Why reapplication is easy to miss
In an AAD-reported survey, 65% of people said they often forget to reapply sunscreen, and only about a third of Americans said they reapply every two hours while outside. The survey dates are not stated on the AAD page, so these figures should not be read as current-year estimates. A reminder set for two-hour intervals can help you keep to the schedule; after swimming, sweating, or toweling off, reapply sooner rather than waiting for the reminder. AAD’s sunscreen-mistakes page reports the survey findings.
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