How to Apply Sunscreen Properly: The Bit We Often Forget

You know the sunscreen rules. But do you remember to reapply?

Let’s be honest. Most Australians could probably recite the basics of sun protection in their sleep. We’ve grown up with it.

And yet, it’s easy to leave the house with sunscreen on our face, spend a few hours outdoors and completely forget about it. The kids are in the water. You’re chasing a ball across the park. You’ve stopped for lunch, wandered around a market or decided that one more lap of the beach sounds like a good idea. Suddenly, that morning application feels like a distant memory.

The challenge isn't necessarily knowing how to apply sunscreen. It’s making sure we apply enough, cover all the right spots and remember to reapply when life gets busy.

So, rather than another lecture about sunscreen, here’s a practical guide to getting it right – and making it a little easier to stick to.

First, a quick sunscreen refresher

Even if sunscreen application feels second nature, a few details are worth revisiting.

1. Use enough sunscreen (yes, more than you think)

Sunscreen is tested at a specific application thickness. Using less than the recommended amount can significantly reduce the protection you get.

For an average-sized adult, Cancer Council Australia recommends approximately 35 mL – around seven teaspoons – to cover the whole body.

As a handy guide, that's roughly one teaspoon for each arm, each leg, the front and back of your torso, and your face, neck and ears. You'll need more if you have a larger body or more skin exposed.

It's a generous amount. If your usual application is a tiny dab rubbed until it disappears, you may not be getting the protection on the label.

Our tip: Don't just do a quick swipe and assume you're covered. Apply sunscreen generously and evenly to all exposed skin.

2. Apply it before you head out

For most sunscreens, the recommendation is to apply 20 minutes before going outdoors. That means sunscreen before the beach, not when you are already on the sand. Think of it as part of getting ready, rather than something you squeeze in at the last minute.

3. Give the forgotten spots some love

We tend to remember our noses, cheeks and shoulders. It's the edges that catch us out.

Pay particular attention to:

The tops and backs of your ears
The back of your neck and hairline
The part in your hair, if exposed
The top of your head if there isn’t much hair on there
The backs of your hands
The tops of your feet and around your ankles
Skin exposed around clothing straps and necklines

And don't forget your lips. Choose a lip balm with SPF and reapply it as directed.

These little areas can be easy to miss, particularly when you're applying sunscreen in a hurry.

4. Reapply every two hours – and after swimming, sweating or towel drying

Sunscreen doesn't provide all-day protection just because you applied it in the morning. It can be rubbed off, washed away and become less effective over time.

Reapply every two hours when outdoors, and immediately after swimming, sweating or towel drying, following the directions on your sunscreen.

And remember: water-resistant doesn't mean waterproof. If you're spending the day at the beach, pool or playing sport, plan for reapplication rather than hoping you'll remember when the time comes.

The real challenge: sunscreen in everyday life

You know the routine. But when the school run turns into a park visit, a beach day stretches into the afternoon or you stop for an outdoor coffee, it's easy to forget to reapply.

A few simple reminders:

At the park: Keep sunscreen in your bag so you can top up while you're out.
At the beach: Reapply after swimming, sweating or towel drying – even if it's been less than two hours.
On everyday outings: Walks, bike rides and outdoor lunches count too. Check the UV Index and use sun protection when it's 3 or above.
Gardening and weekend jobs: It's easy to forget you're in the sun when you're busy doing something else. Apply before you start and reapply as needed.
Travel and sightseeing: Exploring a new city, hiking a trail or sitting by the pool? Sunscreen can easily get lost in the holiday shuffle. Keep it handy and make reapplication part of your day.

A little planning goes a long way. Keep sunscreen close, and you're more likely to remember it when you need it.

Make sunscreen easier to remember

The best sun protection routine is one that works with your life. A few small habits can make reapplication feel less like another thing on your to-do list.

Keep sunscreen where you need it. A tube in your everyday bag, a bottle with your beach gear or sunscreen near the front door can make it easier to reach for.

Build it into your plans. If you're heading out for a long walk, pack sunscreen alongside your water bottle. If you're taking the kids swimming, make reapplication part of your swim breaks.

Set a reminder if you need one. There's no shame in a phone alarm. Especially when you're having a lovely time and have completely lost track of the clock.

Choose a format you'll actually use. If you dislike sticky hands, struggle with bulky bottles or find sunscreen fiddly to apply, look for a format that suits your routine. Creams, lotions and other applicators can make application more convenient, provided you use enough sunscreen and follow the product's directions.

This is one of the reasons we love the idea of making sun protection more portable. At Solmates, we designed our pots and applicators to make carrying and applying creams and lotions easier when you're out and about. They're a handy companion for your sunscreen routine - not a replacement for applying enough sunscreen, covering every exposed area or following the directions on your SPF product.

A little reminder for your next sunny day

You don't need to reinvent your sunscreen routine. You just need to make it work for the life you're actually living.

Apply generously. Cover the easy-to-forget spots. Reapply when you're outdoors. And give yourself a better chance of remembering by keeping sunscreen close at hand.

Because the best sunscreen routine isn't the one that looks perfect on paper. It's the one you can keep up when the day takes you somewhere unexpected.