MANILA, Philippines?Before you think about fun in the sun, here?s a crash course on ultraviolet rays.

UVA rays can age and wrinkle your skin, cause melanoma and eventually skin cancer. UVB rays are dangerous, too. They cause sunburn, cataracts and even immune system damage.

If that?s not enough to make you slather on the sunblock, studies have shown that skin cancer is associated with severe UVB burns that occur before you turn 20.

Here?s how you can protect your skin from the harmful rays of the sun.

1. Always wear sunblock. Wear it all the time, wear it everyday, not just on the beach. Choose a sunblock that?s perfect for your skin type and get one with a high sun protection factor (SPF).

Remember that 1 SPF is equal to 15 minutes of protected sun exposure. Thus, SPF 20 is equal to 5 hours or 300 minutes? sun protection. The American Academy of Dermatology recommends that you reapply sunblock often, approximately every 2 to 3 hours.

Apply sunblock 20 to 30 minutes before sun exposure to make sure the product sticks to your skin. And if you?re swimming or hitting the waves, pick up waterproof sunblock.

2. Protect your hair. Exposure to the sun and salt water or chlorine can lead to dry and damaged hair. Buy products that will protect your crowning glory. Find hair-styling products with SPF. Not only will you look great, you?ll be protected, too.

Ehow.com teaches you to make your own sunscreen hairpsray if you can?t find it in stores: mix one teaspoon of sunscreen lotion (preferably SPF 25 or higher) with half a cup of water in a spray bottle. Slip the bottle in your bag so you can reapply every couple of hours.

3. Do not forget your lips. Put on lip balm and choose one with SPF.

4. Choose the right gear?hats, scarves and sunglasses. Sun protection can be fashionable, too. Choose shades that offer serious UV protection.

5. Remember that the sun is at its fiercest from 10 a.m. to 3 p.m. Try to avoid the sun during those hours, or least find an area that is shaded by trees.

6. Drink a lot of water and fruit juices. You can also drink electrolyte water or fitness water to ensure maximum hydration and energy exchange inside your cells.

Eat a lot of fruits and vegetables rich in beta carotenes, vitamins A, C and E and other antioxidants, which are vital for cell repair, nourishment and hydration. Avoid salty, fatty and sweet foods, as these increase your need for water.

7. Take a cool bath. It relaxes you and it enables to wash off the salt, sand and dust from your skin and hair. Use your favorite shampoo and conditioner and lather on with an indulging shower cream or moisturizing soap.

Avoid using abrasive bath products such as those with beads or scrubs, and leave the loofah at home. Your skin is very sensitive at this point, and abrasion may increase the redness of your skin.

8. Use after-sun care. After taking a bath, generously apply your favorite after-sun lotion and/or cooling gel to further relax your skin. You may use products with soothing aloe, relaxing lavender or cooling mint to relax you naturally.

Avoid products with alcohol, as they can further dry your skin. Apply the necessary hair leave-on conditioners and lip balm for the hair and the lips.