Can You Get Sunburned on a Cloudy Day?
Sunscreen seems so unnecessary on an overcast afternoon. The sky looks gray, the sun is nowhere in sight—how much harm could a little exposure really do? More than you might think...
"UV rays are sneaky—they don’t need direct sunlight to cause damage.”
The Science Behind UV Rays and Clouds
Clouds may dim the sun, but they don’t block all of its ultraviolet (UV) radiation. In fact, up to 80 percent of UV rays can penetrate through cloud cover, according to the World Health Organization. On partly cloudy days, a phenomenon called the "broken-cloud effect" can even intensify UV exposure, as sunlight reflects off the edges of clouds and scatters.
Why It Matters
UV exposure adds up over time - even if you don’t see an immediate sunburn. The cumulative effect contributes to premature aging, sun spots and an increased risk of skin cancer. This is why dermatologists stress that sunscreen is an every day necessity.
How to stay protected (even when it's cloudy)
Choose a broad-spectrum SPF 30+ sunscreen and apply it to all exposed skin. Reapply every two hours, even if you’re just running errands.
- Opt for UV Clothing. A long-sleeve sun shirt, wide-brim hat and UV-blocking sunglasses protect without a need to reapply sunscreen.
- Check the UV Index. Apps like the EPA’s UV Index Forecast or your weather app can tell you how strong UV radiation is. If the UV is 3+, you need sun protection.
- Be Mindful Near Water & Sand. UV rays reflect off surfaces like water, pavement and even grass—meaning you can get burned even when it feels cool outside.
Bottom Line? Sunscreen Isn’t Seasonal
The idea that you can’t get burned on a cloudy day is a myth. Whether it’s a bright, sunny afternoon or an overcast morning, UV exposure is still happening —and your skin needs protection.
