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Sun protection outdoors: UV, SPF and UPF explained
Understand UV Index, SPF and UPF, then combine clothing, shade and correctly used sunscreen for outdoor days in New Zealand.
UV exposure is not the same as feeling hot. A cool or cloudy day can still need sun protection. Use the UV forecast, then combine clothing, shade, a hat, sunglasses and sunscreen.
What the labels mean
- UV Index: describes the strength of sunburn-producing UV; SunSmart recommends protection when it reaches 3 or more.
- SPF: a sunscreen rating for protection against sunburn-producing UVB. Choose broad-spectrum protection for UVA as well.
- UPF: a fabric's tested ultraviolet protection factor. UPF 50 allows about one-fiftieth of the relevant UV through under test conditions.
Use protection as a routine
SunSmart recommends broad-spectrum SPF 30 or higher, applied before going out and reapplied at least every two hours, as well as after swimming or sweating as directed. Cover exposed areas such as ears and the back of the neck. Follow the sunscreen label for amount and timing.
Choose useful clothing
Look for coverage you will actually wear: a comfortable long-sleeved top, a hat with useful shade and suitable sunglasses. A UPF number applies to the fabric, not to uncovered skin. I would keep sunscreen in an accessible pocket and use a lunch stop as a reminder to check protection. Do not use a high SPF as a reason to stay exposed for longer.
Read next: Merino or synthetic base layers for NZ hiking?.
Sources and photo credit
Information checked 29 September 2026.
Photo: Joshua Tree National Park. Original photograph; Public domain. Resized for web display.
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