UPF vs SPF: Which Offers Better Sun Protection?

Everything you need to know about sunscreen and UPF clothing

It’s no secret that sunscreen is a great way to protect your skin from the sun’s rays, but did you know there’s a better method of sun protection? Sun protective clothing, better known as UPF clothing, is more protective (and low-maintenance) than reapplying sunscreen every hour. Unlike sunscreen, UPF clothing blocks harmful, cancer-causing UVA and UVB rays, and there’s no “wrong” way to put on a UPF-certified garment. If you’re ready to protect your skin, keep reading for a complete guide on the differences between SPF and UPF (plus how to choose the proper UPF clothing).

Things You Should Know

  • Sun Protection Factor (SPF) measures the effectiveness of sunscreen, while Ultraviolet Protective Factor (UPF) measures the effectiveness of “sun protective” fabrics.
  • SPF only blocks UVB rays, while UPF protects you from both UVB and UVA rays.
  • Sunscreen isn’t as protective as UPF clothing because most people don’t apply it correctly. UPF blocks more harmful UV rays, and it doesn’t require reapplication.
Section 1 of 3:

SPF vs UPF

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    SPF measures sunscreen, while UPF evaluates sun protective fabrics. Sun Protection Factor (SPF) indicates the amount of UV radiation blocked by sunscreen if you apply the recommended amount.[1] Ultraviolet Protection Factor (UPF) is a measurement standard for how much UV light passes through “sun protective” fabric before reaching your skin.[2]
    • The SPF number reflects how long it takes to sunburn wearing sunscreen (compared to not wearing sunscreen).
    • As the SPF number increases, sunburn protection increases, but protection also depends on the sun’s intensity and the amount of sunscreen applied.[3]
    • The UPF rating system works the same as SPF: a higher UPF number means greater sun protection.[4]
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    SPF only blocks UVB rays, while UPF blocks both UVA and UVB rays. The 2 basic types of UV radiation (sunlight that causes skin cancer and skin aging) are UVA and UVB rays. UVA is a long-wave radiation that causes wrinkles and premature aging, and UVB is a shortwave radiation that leads to sunburn.[5]
    • Sunscreen doesn’t block UVA rays unless it’s labeled “broad-spectrum.”[6]
    • Understanding the risks of UV exposure can help you reduce damage from UV radiation–a tan isn’t worth melanoma!
    • Most dermatologists recommend SPF 30, which protects you 30 times longer (compared to not wearing sunscreen).[7]
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    SPF needs frequent reapplication, but UPF doesn’t require reapplication. Even on cloudy days, you’re exposed to harmful UV rays when you step outside. Reapply sunscreen 15-30 minutes after going into the sun (after your initial application), then follow up every 2 hours for adequate protection.[8]
    • UPF clothing is more low-maintenance than SPF: it’s not greasy and you don’t have to worry about getting sunscreen in your eyes.
    • Sunscreen is water-resistant, not water-proof, so reapply immediately after swimming or sweating.[9]
    • If you’re outside during the middle of the day, reapply sunscreen every 80 minutes (instead of every 2 hours).[10]
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Section 2 of 3:

Choosing UPF Clothes

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    Choose dark-colored clothes. Dark or bright-colored clothes absorb UV rays before they contact your skin, so they’re more protective than light-colored clothing.[11]
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    Opt for synthetic fibers. Fabrics like nylon, polyester, and rayon are typically more protective than natural materials like cotton and hemp.[12]
    • Shiny synthetic fabrics are especially protective because they reflect sunlight.
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    Select densely-woven materials. Thicker, densely-knit clothes allow less UV light to pass through. To check if your clothing is sun-safe, hold it up to the light: if you can see through the fabric, choose another garment.[13]
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    Wear loose-fitting clothes. Looser clothes are more protective than tight ones because they retain better structure. Over time, tight clothes stretch, loosening their fibers and allowing more UV light to pass through.[14]
    • As fabrics age with wear, they are less protective. Replace clothes that are faded or stretched to ensure adequate UV protection.
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    Look for UPF-certified clothing. Some brands include UPF labels on their clothes to indicate the level of UV protection they offer. According to the Skin Cancer Foundation, a UPF of 30-49 offers good protection, while a UPF of 50 provides excellent protection.[15]
    • UPF 50 clothing blocks 98% of UV radiation.[16]
    • Certified UPF clothing typically lasts 2-3 years.
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Section 3 of 3:

Is UPF better than SPF?

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    Overall, UPF provides greater sun protection than SPF. Dermatologists view sunscreen as the last resort in terms of sun protection because most people don’t apply it correctly. With sunscreen, there’s a high chance of missing a spot or not applying enough product.[17]
    • UPF clothing offers better coverage than using sunscreen alone because it protects more skin, blocks UVA and UVB rays, and doesn’t require reapplication.[18]
    • For the best sun protection, use sunscreen, wear UPF clothing, and stay safe in the sun: rest in the shade and avoid staying outside during “peak hours” (10 AM to 2 PM).
    • Adults need to apply one ounce (about a shot glass full) of sunscreen for their entire body.[19]

References

  1. ↑ https://www.fda.gov/about-fda/center-drug-evaluation-and-research-cder/sun-protection-factor-spf
  2. ↑ https://www.ewg.org/sunsafety/tips-sun-clothing.php
  3. ↑ https://www.fda.gov/about-fda/center-drug-evaluation-and-research-cder/sun-protection-factor-spf
  4. ↑ https://www.ewg.org/sunsafety/tips-sun-clothing.php
  5. ↑ https://uihc.org/health-topics/what-difference-between-uva-and-uvb-rays
  6. ↑ https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/sunscreen-faqs
  7. ↑ https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/sunscreen-faqs
  8. ↑ https://pubmed.ncbi.nlm.nih.gov/11712033
  9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/sunscreen-and-your-morning-routine
  1. ↑ https://www.fda.gov/about-fda/center-drug-evaluation-and-research-cder/sun-protection-factor-spf
  2. ↑ https://www.nytimes.com/wirecutter/blog/what-is-upf-clothing
  3. ↑ https://health.clevelandclinic.org/does-sun-protection-clothing-actually-work
  4. ↑ https://health.clevelandclinic.org/does-sun-protection-clothing-actually-work
  5. ↑ https://www.nytimes.com/wirecutter/blog/what-is-upf-clothing
  6. ↑ https://www.nytimes.com/wirecutter/blog/what-is-upf-clothing
  7. ↑ https://www.nytimes.com/wirecutter/blog/what-is-upf-clothing
  8. ↑ https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/sunscreen-faqs
  9. ↑ https://www.ewg.org/sunsafety/tips-sun-clothing.php
  10. ↑ https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/sunscreen-faqs

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Co-authors: 3
Updated: February 23, 2023
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Categories: Sunscreen
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