Ah, summer. When the sun has the power to feel like both your best friend and your worst enemy. Long, hot days call for lazing by the pool, reading great books, grilling out and sipping your favorite cold beverage.

At the same time, it’s important to remember that the sun wields the ability to do some serious damage. Skin cancer, which is the most common type of cancer, is most often caused by UV rays from the sun, tanning beds or sunlamps, according to the Centers for Disease Control and Prevention (CDC). Sun exposure can also cause premature aging, including wrinkles and age spots, as well as changes in your skin texture; it may even raise your risk for cataracts.

You can lower your risk by taking precautions and making choices about how and when you spend time in the sun. May is the perfect time to refresh yourself on actions to take so that you can make them a habit all summer, and all year round. Here are the most important 14 things to know about protecting yourself from the sun.

  1. Everyone needs to protect their skin from the rays of the sun, regardless of skin tone or your family history. Anyone can get skin cancer, according to the American Academy of Dermatology (AAD).
  2. Sunscreen is a good start. But not just any sunscreen. The AAD recommends a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Apply it generously to all skin that’s not covered by clothing. Put it on about 15 minutes before going outside and reapply it every two hours—more frequently if you’re swimming or sweating. And don’t forget to protect your lips, ears, hairline and hair part. These sneaky spots are also at risk.
  3. Don’t skimp on that sunscreen. Too many people use far too little sunscreen. The AAD says that most adults should use an ounce of the lotion to fully cover their body. For a visual, that’s enough to fill a shot glass.
  4. Wear sun-protective clothing. Long-sleeve shirts and pants may particularly not feel like beachwear, but clothing can provide extra protection from the sun’s rays. Be sure to also bring along a broad-brimmed hat and a pair of sunglasses that block UVA and UVB rays. Wrap-around glasses are the most protective, because they physically block the sun from sneaking into your side view. And don’t forget to wear shoes, both to protect the bottoms of your feet from hot surfaces and to protect the tops of your feet from the sun. If you’re wearing sandals, apply sunscreen to your feet.
  5. Seek the shade. Umbrellas, roofs, trees—these can all be especially handy in blocking the sun. But even in the shade, you should be wearing sunscreen.
  6. Watch out for reflective rays. When the sun hits the sand, water or snow, the rays can increase your risk of getting burned, according to the AAD.
  7. Stick to a schedule. When possible, try to avoid spending time outdoors when the sun rays are the strongest, which is between 10 a.m. and 4 p.m. according to the United States Environmental Protection Agency. Plan your outdoor time in the morning or evening, when there’s still plenty of light to enjoy, but less risk.
  8. Store your sunscreen properly. To keep it most effective, try and keep your sunscreen in a cool place, rather than, say, your hot car or your beach bag. And be sure to check the expiration date on the bottle. The FDA requires that sunscreen maintains its original strength for three years, according to the Mayo Clinic, and it may lose effectiveness after that. 
  9. Protect your family’s skin, too. It’s important to make sure that your kids are wearing sunscreen any time they go outdoors. For babies, however, the AAD says “parents should avoid exposing babies younger than 6 months to the sun’s rays.” Instead, make sure their skin is covered by clothing and keep them in the shade as much as possible.
  10. Avoid tanning beds and lamps. There’s no such thing as a healthy tan, says the CDC. And UV rays, whether from the sun or from a tanning bed or lamp, can cause skin damage and lead to cancer.
  11. Drink lots of water. Hydration is always important and during the summer it’s especially so. According to the Mayo Clinic, drinking plenty of fluids will help keep your body hydrated, so that you can sweat and maintain the right body temperature. Be sure and choose water over sugary or caffeinated beverages, because it’s better for your health. 
  12. If you do get sunburned, treat it as soon as you can. To do that, the AAD recommends getting out of the sun immediately. Then, take a cool bath, moisturize, apply hydrocortisone cream, take aspirin or ibuprofen for discomfort and drink lots of water. If you have blisters, allow them to heal on their own. And if those blisters cover a significant area of your skin, seek medical treatment.
  13. Talk to your doctor about medicines and side effects. Some medications can make you more sensitive to the sun and heat. Be sure and read the side effects of any medications you take. If you’re concerned, ask your doctor if you should take any summer/sun precautions.
  14. Make regular appointments with a dermatologist. Whether you’ve been a sun worshiper for all or part of your life, or you have a history of skin cancer in your family, or you’ve simply noticed a new mole appear, it’s a good idea to establish a relationship with a dermatologist. He or she can examine your skin as needed, and identify anything that might be a potential concern. According to the Cleveland Clinic, nearly one in five people will develop skin cancer in their life, and almost all skin cancers can be cured if detected early.

When you make a routine out of protecting your skin anytime you go outside, it quickly becomes a habit and not a chore. Then, you can focus on breezing through the summer carefree, making the most of the long days and hot nights.