Let’s face it, too much of a good thing is never a good thing, and that’s especially true when it comes to sun exposure. There’s no doubt that a small amount of sunlight is good for us. After all, sun exposure is what helps our bodies produce vitamin D, which helps guard against disease. And while the time we need to spend in the sun to produce an adequate amount of vitamin D varies depending on a person’s skin pigmentation, generally you only need a few minutes of exposure. Anything beyond that can be damaging and can lead to skin cancer, which can sometimes be deadly.

There are three types of skin cancer: basal cell carcinoma, squamous cell carcinoma and—the most dangerous and life-threatening—melanoma. Skin cancer is becoming more and more common. In fact, tragically, about 10,000 people a year die from some form of this disease. And many of these deaths could have been prevented by taking precautions against too much sun exposure. Before you step out for a day in the sun, remember to follow these five easy rules to protect yourself:

1. Use sunscreen—and not just any sunscreen. Make sure it has an SPF of at least 30 and that it blocks both UVA and UVB rays, then reapply it every two hours. The same holds true for lip balm.
2. Avoid the sun at peak hours. Stay in the shade when the rays of the sun are the strongest, typically between 10 a.m. and 4 p.m.
3. Cover up with lightweight clothing. Wear long sleeves and long pants. Look for clothes made from special sun-protective material that’s designed to block ultra-violet rays.
4. Wear a hat. It’s easy to forget that your scalp can be damaged by the sun just as easily as any other part of your body. Choose a wide-brimmed hat that covers your face, ears and neck. And protect your eyes from too much sun exposure by wearing wrap-around sunglasses.
5. Never use tanning beds. In recent studies, experts estimated that people who are under the age of 35 and use tanning beds increase their risk of skin cancer by as much as 75 percent.

It may be tempting to think of dark, tanned skin as healthy-looking, but the facts spell out something much different. Before you spend time in the sun, remember to take precautions. And if you really want a nice tan, try a spray-on or lotion product to achieve a tanned look without any sun exposure at all. Most skin cancers can be prevented if you just pay attention and follow the five easy rules.

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