Friends at the beach in the summer
Body & Soul
28.05.2026 Christin Müller 1468

At what UV index should I stop going out in the sun?

Wouldn't it be nice to just enjoy the sun without having to worry about protection? The UV Index is here to help: a handy number that tells you just how intense the current sun's rays really are.

​​​​​​​Text: Patrizia Lehmkuhl, Edited by: Christin Müller 

Summary: Key Points at a Glance 

The UV Index is your free, daily-updated early warning system for sunburn, acute skin damage, and long-term risks such as skin cancer. You should consistently use sunscreen whenever the index reaches a value of 3 or higher. By knowing when protection is necessary, you can plan your outdoor activities wisely and avoid unnecessary risks. 

Read more in this article:

What is the UV index? 

UV stands for ultraviolet radiation. The UV Index (UVI) summarizes the intensity of UV radiation at a given location in an easy-to-understand number and indicates how quickly you are at risk of getting sunburned. The higher the number, the greater the risk of sunburn, skin aging, eye damage, and skin cancer. 

What is today's UV index?

Would you like to know what the daily UV index is in your area? The nationwide solar UV monitoring network measures the amount of UV radiation reaching the ground at over 40 locations across the country. You can find the latest measurement data on the BfS website.

What factors influence the UV index? 

Various factors determine the current UV index: 

  • Sun's altitude: The higher the sun is in the sky, the stronger the UV radiation.
  • Ozone and airborne particles: Higher levels of ozone and aerosols reduce radiation; lower levels result in higher readings.
  • Note: Water , sand, snow, or light-colored facades can increase the strain.
  • Cloud cover: Reduces UV radiation but does not provide complete protection—UV rays can still penetrate clouds.

Tip: You can find out the exact value by checking many weather services or using a UV index card. 

How do you use the UV index in practice? 

The UV index is not just an abstract number; it helps people take specific protective measures. The WHO has clearly defined this: 


Source: WHO, Graphic: pme Familienservice

Even brief exposure to the midday sun can otherwise lead to painful redness and blistering—and, over the long term, also increase the risk of skin cancer and eye damage.

Sunscreen SPF: What You Need to Know 

The sun protection factor (SPF) on sunscreen indicates how much longer you can extend your natural protection time after applying the product without getting sunburned. The Federal Office for Radiation Protection recommends: 

  • When the UV index reaches 3 or higher: Sun protection for everyone! 
  • Children: SPF 30 or higher 
  • Adults: SPF 15 or higher 

Even more important than choosing the right SPF is how you apply it: 

  • Amount: About 5–6 tablespoons for the whole body. 
  • Reapply sunscreen: Every 2 hours, as well as after swimming or drying off. 

Your skin type is key: Very fair skin can burn after just a few minutes. Remember: It’s important to apply sunscreen consistently and to supplement this with protective clothing and staying in the shade!

Which sunscreen is right for me?

Not sure which sunscreen is right for you or how to best protect your skin from the sun? In our in-depth article, you’ll learn what matters most when it comes to proper sun protection. 

 

Myths About the Sun and Sun Protection – Debunked 

“It’s cloudy, so I’m safe.” – Wrong. Clouds reduce UV radiation, but they don’t block it completely. 

“Tanned skin doesn’t need protection.” – False. Darker skin offers some additional natural protection, but not complete protection. 

“Sunscreen alone is enough.” – Wrong. The best approach is a combination of sunscreen, clothing, shade, and adjusting the amount of time spent outdoors. 

“Using sunscreen leads to vitamin D deficiency.” – False. There is no scientific evidence to support this claim. 

Practical tips for sun protection in your daily life 

  • Use UV information (from weather services, UV index charts) to adjust your daily plans—such as what to wear, how long to stay outside, and when to engage in outdoor activities. Handy tip: An UV index chart shows you the exact UV index value for your current location. 
  • When the UV index is high: Try to schedule outdoor activities outside of the hours between 11 a.m. and 3 p.m. 
  • Extra protection is necessary, especially in conditions with strong glare (water, sand, snow, bright surroundings, or in the mountains). 
  • Take special care to protect children—their skin is very sensitive. 

Bottom line: The UV index protects your skin 

The UV Index is your reliable guide for sunny days. Experts recommend consistent sun protection starting at a UVI of 3: apply plenty of sunscreen, reapply it regularly, seek shade, and keep a close eye on children.

Don't be fooled by myths: even clouds and pre-tanned skin don't give you a free pass. Use the UV index to plan your day, avoid the intense midday sun, and enjoy the summer worry-free. 

In short: By checking the UV index, you can protect yourself and others in a smart way and enjoy the sun without worry. 

FAQ: Frequently Asked Questions About the UV Index & Sun Protection 

At what UV index should I stop going out in the sun?

It doesn’t necessarily mean “no longer,” but once the UV index reaches 8 (very high), you should avoid direct sunlight, seek out shaded areas, and take extra precautions (high SPF, protective clothing, a sun hat, and sunglasses). Once the UV index reaches 3, you should consistently use sunscreen.

Do I need sunscreen when it's cloudy?

Yes. Clouds block some UV rays but do not provide complete protection. Even on cloudy days, UV radiation can still cause skin damage—sun protection is recommended, especially when the UV index is 3 or higher.

What does the sun protection factor (SPF) on sunscreen mean?

The SPF indicates how much longer you can stay in the sun after applying sunscreen without getting sunburned, compared to your natural protection time. For example, SPF 30 theoretically extends your natural protection time by a factor of 30.

What SPF ratings are recommended?

From UVI 3: Sunscreen for everyone. Recommended: SPF 30 or higher for children; SPF 15 or higher for adults. In cases of high intensity (UVI ≥6), experts recommend SPF 30–50+ depending on skin type and duration of exposure.

How much sunscreen should I apply?

Guideline: Approximately 2 mg/cm² of skin—which is equivalent to about 5–6 level tablespoons for the entire body. In practice: Apply generously; do not use just a few sparing dabs.

How often do I need to reapply the sunscreen?

At least every 2 hours, as well as immediately after swimming, heavy sweating, or drying off.

Is sunscreen alone enough?

No. The best protection comes from a combination of sunscreen, protective clothing (UV-protective clothing), shade, a sun hat, and sunglasses, as well as planning your schedule (avoiding the midday hours).

What is the difference between UVA and UVB?

In short: UVA rays penetrate deeper and accelerate skin aging; UVB rays cause sunburn and are a major factor in skin cancer risk. Both are harmful and should be minimized.

What special considerations apply to children and babies?

Babies (under 1 year old): Avoid direct sunlight; keep them in the shade and dress them in protective clothing. For children: Use SPF 30 or higher, reapply frequently, and take extra precautions between 11 a.m. and 3 p.m. and in reflective environments (water, sand, snow).

How can I use the UV index to help me plan my day?

Check the UV index in the morning or throughout the day (weather services, BfS/DWD). Plan activities for the morning or later in the day, and choose appropriate protective measures based on the UVI level (e.g., UVI 3–5 → SPF 30, shade; UVI 6–7 → SPF 30–50, short stays; UVI ≥8 → stay in the shade, protective clothing, high SPF).

Sources & Recommended Reading 




 

zero Gratitude makes you healthy and happy

Woman smiles gratefully
Body & Soul
13.01.2026 Christin Müller 24058

Learning gratitude and staying healthy

We adults live our daily lives filled with to-do lists, tightly scheduled appointments, and ambitious goals. In doing so, we often overlook the small moments that truly enrich our lives. Yet gratitude is the key to a healthier and happier life. How you can learn gratitude and which method helps.

Learning gratitude increases the feeling of happiness

To feel gratitude, you need to look deep inside yourself. Leave all negativity behind and reflect on the positive aspects of your life—no matter how small they may be.

Gratitude has been proven to increase feelings of happiness and joy in life. And not only that:

Being grateful is something you can learn!

Gratitude method 1: Gratitude journal

There are various methods you can use to learn gratitude. The best known is the gratitude journal, in which you write down every day before going to bed what was nice about that day or what you are grateful for. One thing per day is enough. In our article "Writing down positive thoughts," we explain the principle of writing things down in more detail, which you are welcome to use as a template for your journal.

However, it is important not only to write down what you are grateful for, but also to reflect on it so that you can truly feel it.

Gratitude method 2: The 5-finger method

We would like to introduce you to one gratitude method today because it gives you a holistic feeling and quickly and effectively sharpens your eye for the little things mentioned above.

The starting point for this gratitude exercise is the 5-finger communication method developed by American psychologist Elsbeth Martindale. You can do this exercise regularly or whenever you're feeling down. You'll quickly experience a boost in your mood and a lasting increase in your well-being.

Use your hand as an aid and go through the following five steps one after the other.


 

  1. Thumbs: Familiarize yourself with the topic! Think about what you are really proud of. Be aware of your strengths and give yourself a pat on the back.
  2. Point the finger: Point to the facts! What excites and inspires you? For example, think of something beautiful from nature or a piece of work that you have created.
  3. Middle finger: Name your feelings! What good thing have you done for someone and how did it make you feel? How does it make you feel when you think about it now? Think about who you could do something good for next.
  4. Ring finger: What makes you feel good? Think of the person(s) you love or have loved. What feelings does this trigger in you?
  5. Little finger: What do you want? Name one thing you are grateful for.

Do you already feel a change?

Gratitude makes you healthy


 

Better sleep and less anxiety through greater gratitude

You may already have guessed that gratitude makes you feel content and happy. But did you know that it can be a true all-round remedy?

People who are grateful generally have a positive attitude toward life. It improves sleep and reduces feelings such as anger, anxiety, and depression. Gratitude increases motivation and reduces chronic stress—both in your private life and at work.

This has even been scientifically proven in various studies over the past 20 years. A 2015 study by the University of California even found that being grateful has been shown to improve heart health.

The good thing about it is:

"Gratitude can be trained, just like curiosity or humor."

says psychologist Willibald Ruch from the University of Zurich.

Those who practice this regularly increase their well-being. After some time, the neurobiological effects of gratitude training have even been proven by brain scans, according to Spiegel scientists at the University of Indiana (2016).

Learning gratitude: The most important questions and answers

What does it mean to learn gratitude?

Learning gratitude means deliberately focusing on the positive things in everyday life and using techniques to actively feel gratitude and establish it as an attitude.

Why is gratitude important for health?

Gratitude not only increases feelings of happiness and joy, but according to studies, it can also reduce stress, improve sleep, increase motivation, and even strengthen heart health.

How can I practice gratitude?

The easiest way to do this is with methods such as keeping a gratitude journal—writing down one positive experience every day—or Elsbeth Martindale's 5-finger method, which involves reflecting on different aspects of your life.

Can everyone learn gratitude?

Yes, studies and experts such as Prof. Willibald Ruch prove that gratitude, like curiosity or humor, can be trained—and regular practice leads to measurable improvements in well-being.

How quickly do the effects of practicing gratitude become apparent?

Positive effects can occur after just a few weeks of regular training, e.g., more zest for life, less stress, or better sleep.

What scientific evidence is there for the effects of gratitude?

Studies conducted by the University of California (2015) and the University of Indiana (2016) show that gratitude promotes neurobiological changes, protects the heart, and increases overall well-being.

What other benefits does practicing gratitude offer?

In addition to improved well-being, many people report stronger relationships, greater resilience, and increased satisfaction in their everyday lives—both personally and professionally.

Health impulses with the pme "Healthy Bites"

Looking for a small portion of well-being? Our "Healthy Bites" give you ideas for more relaxation, balance, activity and feel-good moments in your everyday work and private life.

They are not a substitute for professional help from counselors and psychologists. If you are experiencing addiction problems, persistent low mood, ongoing excessive stress, or deeper mental health issues, please seek professional advice, for example from pme Familienservice (link opens in a new window).

Patrizia Lehmkuhl

Educational Consultant and Health Manager

 

Contact:

familienservice