Portugal is one of Europe’s most stunning holiday destinations, offering golden beaches, scenic coastal towns, and a warm Mediterranean climate.
With over 300 days of sunshine a year, it’s a paradise for sun-seekers. However, the intense sun exposure can be harmful if you’re not careful.
Whether you’re exploring Lisbon’s charming streets, lounging on the Algarve’s beaches, or sipping wine in the Douro Valley, protecting yourself from the sun is essential.
Here’s how you can stay safe while fully enjoying your Portuguese holiday:
1. Choose the Right Sunscreen & Apply It Properly
Sunscreen is your first line of defense against harmful UV rays. When picking one, make sure it has:
✅ SPF 30 or higher – Provides strong protection against sunburn.
✅ Broad-spectrum coverage – Shields against both UVA (aging) and UVB (burning) rays.
✅ Water-resistant formula – Essential if you’re swimming or sweating.
How to apply sunscreen properly:
☀️ Apply at least 20–30 minutes before sun exposure.
☀️ Use a generous amount (about a shot glass full for your body).
☀️ Reapply every 2 hours, or immediately after swimming or sweating.
2. Avoid the Strongest Sun Hours
The sun in Portugal is strongest between 11 AM and 4 PM. During these hours:
⛱️ Seek shade whenever possible – under an umbrella, a tree, or indoors.
⏳ Plan activities for early morning or late afternoon – perfect for sightseeing or beach walks.
🍽️ Use this time for lunch & siesta – take a break and enjoy a leisurely meal in the shade!
If you must be outside during peak hours, make sure to wear protective clothing and a hat.
3. Wear Protective Clothing & Accessories
What you wear plays a huge role in sun protection. Consider:
👕 Lightweight, loose, and light-colored clothing – Breathable fabrics like linen or cotton help keep you cool.
👒 A wide-brimmed hat – Protects your face, ears, and neck from direct sun exposure.
🕶️ UV-protection sunglasses – Your eyes can get sunburned too! Choose sunglasses with 100% UV protection.
Bonus tip: Many brands offer UV-protective clothing, which provides an extra layer of defense.
4. Stay Hydrated to Prevent Heat Exhaustion
The Portuguese heat can be deceptively strong, especially in the summer. Dehydration and heatstroke are real risks, so:
💧 Drink plenty of water – Aim for at least 2 liters per day.
🍉 Eat hydrating foods – Watermelon, cucumbers, and oranges help keep you refreshed.
🚫 Limit alcohol & caffeine – These can dehydrate you faster in the heat.
5. Be Extra Careful at the Beach & Water
Portugal’s stunning coastline, including the Algarve, Costa da Caparica, and Cascais, is perfect for beach lovers. But beware—sun exposure is stronger near water, as the ocean reflects UV rays.
🏖️ Always use an umbrella – Sitting in direct sunlight for hours increases your risk of sunburn.
🌊 Be mindful of cooling effects – You may not feel the burn while in the water, but UV rays still affect you.
🏄 Use water-resistant sunscreen – Especially if you’re surfing, swimming, or doing water sports.
6. Protect Children & Sensitive Skin
Young children and people with fair or sensitive skin need extra protection.
👶 Keep babies under 6 months in the shade – Their skin is too delicate for direct sun exposure.
🧴 Use mineral sunscreen – Look for formulas with zinc oxide or titanium dioxide, which are gentler on sensitive skin.
🛑 Limit outdoor time for kids during peak hours – Their skin burns more easily than adults’.
7. Treat Sunburns Quickly
If you do get too much sun, treat the burn as soon as possible:
🥶 Cool down – Take a cold shower or apply a damp cloth to the area.
🧴 Moisturize – Aloe vera or after-sun lotion helps soothe the skin.
💊 Take ibuprofen – Reduces inflammation and discomfort.
🚫 Avoid peeling or scratching – Let your skin heal naturally.
Severe sunburns with blisters, fever, or dizziness may require medical attention.
Enjoy Portugal Safely Under the Sun!
Portugal is a dream holiday destination, but the sun can be intense.
By wearing sunscreen, dressing wisely, staying hydrated, and avoiding peak sun hours, you can enjoy everything this beautiful country has to offer without worrying about sun damage.
Now, you’re ready to soak up the Portuguese sunshine—safely and beautifully! 🇵🇹☀️
