How to Protect Your Eyes from Sun Damage Year-Round |

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Most people know that UV (ultraviolet) rays damage the skin, but did you know they can also threaten your eye health? Prolonged sun exposure increases your risk of cataracts, blindness, and even eye cancer. And unlike a sunburn, you may not notice the effects until it’s too late.

However, protecting yourself is simple. Wearing 100% UV-blocking sunglasses and taking basic sun safety precautions–such as wearing a hat–can help keep your vision sharp for years to come.

Let’s take a closer look at the eye-related risks of UV exposure and how to combat them.

Why are UV rays harmful for eyes?

UV rays can cause serious, long-term damage to your eyes, increasing the risk of vision-threatening conditions that often develop without symptoms. Some of these include:

Cataracts: A leading cause of vision loss worldwide, cataracts (cloudiness on the eye’s lens) develop as UV rays damage the proteins in the lens over time.
Macular degeneration: Long-term UV exposure can also contribute to age-related macular degeneration (AMD). AMD is a progressive eye disease that damages the center of the retina, leading to blurry or absent central vision.
Eye cancer and tumors: UV radiation raises the risk of ocular melanoma and eyelid cancers like basal and squamous cell carcinoma–some of which can be deadly.
Pterygium (Surfer’s Eye): This is a non-cancerous growth on the eye’s surface that can become inflamed with prolonged UV damage. While not deadly, pterygium can be less than aesthetically pleasing and may interfere with your vision.
Photokeratitis (snow blindness): This is a painful sunburn of the cornea caused by UV reflections from water, sand, snow, or ice. While it typically resolves on its own within a few days, if not properly cared for, it can raise your risk of other eye problems.
Chronic dry eye: Prolonged exposure to UV rays–especially in dry or windy environments–can increase tear film evaporation, leading to worsening dry eye symptoms.

UV damage accumulates over time, so every time you expose your eyes to the sun, you increase your risk of the above conditions. So early and consistent protection is critical, especially for children, young adults, and outdoor workers.

How to protect eyes from sun damage

To prevent UV-related eye damage, limit sun exposure when you can, and protect yourself with these strategies:

1. Wear sunglasses with 100% UV protection.

Not all sunglasses provide the same level of protection. Look for lenses labeled 100% UV or UV400, which block both types of UV rays (UVA and UVB).

Choose wraparound or oversized frames to shield your eyes from multiple angles–especially if you’re around water or snow, where UV rays reflect more intensely.

Polarized lenses can help reduce glare in these settings, but they don’t block UV rays. So make sure your sunglasses offer both features.

If you wear prescription glasses and don’t want to buy another pair just for outdoor use, you can find UV-blocking clip-ons.

And don’t forget about the kids. Children’s eyes are more vulnerable than adults’ because their clearer eye lenses allow more UV rays to reach the retina.

2. Pair sunglasses with a wide-brimmed hat.

Sunglasses alone can’t block UV rays from every angle, so wear a wide-brimmed hat (at least 3 inches) for extra protection. This is especially important for children while playing outdoors.

3. Don’t look directly at the sun.

Even briefly looking right at the sun can cause permanent retinal damage (called solar retinopathy). This risk is especially high during an eclipse, when you can’t see as much of the sun’s brightness, making it easier to stare without immediate discomfort.

To watch an eclipse safely, always use certified solar viewing glasses.

4. Exercise.

Physical activity might not sound related to eye health, but it’s critical for protecting your vision.

Research shows that aerobic exercise, in particular, helps lower intraocular pressure and supports retinal ganglion cells, which are responsible for transmitting visual information to the brain.

There are over one million of these cells in each retina, so keeping them healthy is essential.

Aim for at least 30 minutes of moderate to vigorous exercise, five days a week.

5. Be cautious in all environments.

UV rays are present during every season and in all environmental conditions. It’s important to take extra precautions:

On cloudy days: Studies suggest up to 80% of UV rays pass through clouds, so your eyes are still at risk even when you can’t see the sun.
Around reflective surfaces: Water, sand, snow, and ice amplify UV exposure by reflecting additional sunlight into your eyes.
In higher elevations: UV radiation intensifies with altitude, increasing the risk of eye damage, especially during mountain hikes or ski trips.

Your eyes are just as susceptible to sun damage as your skin, causing conditions like cataracts and eye cancer to develop gradually. And this damage often goes unnoticed until it’s too late. But you can protect yourself by taking the right precautions.

Whether you’re enjoying a day at the beach, skiing down a mountain, or running errands on a cloudy day, make UV protection a part of your family’s routine. Simple proactive measures now can help preserve healthy vision for a lifetime.