Sun cream top up timer

Most people use too little sun cream and reapply too late. Here is when to reapply, and how much to pack.

Your details

6.0 hours outside from 10:00

6 coats

for each person, whole body

First coat09:30, then again at 10:00
Top up12:00
Top up14:00
Plus straight after each swim or towel dry2 extra top ups
Sun cream needed360 ml for 2 people at 6 teaspoons a coat, about 1.8 bottles of 200 ml
SPF 30meets the NHS minimum of SPF 30; look for 4 or 5 star UVA too
UV indexpick today's UV index from the Met Office forecast to see how much protection it calls for
Top up timer

The NHS suggests 6 to 8 teaspoons for an adult's whole body (the sum uses 6, about 30 ml), put on 30 minutes before you go out and again just before, then topped up every 2 hours and straight after swimming, towelling or sweating, even if it says water resistant. Use SPF 30 or more with 4 or 5 star UVA. Keep babies under 6 months out of direct sun.

Get medical help for sunburn that blisters or swells badly, or if you feel unwell after time in the sun. Call 999 for signs of heatstroke such as confusion or collapse.

The working

6 hours out from 10:00, 2 swims, 2 people

The NHS says to put sun cream on 30 minutes before going out and again just before, so 09:30 and 10:00, then top up every 2 hours at 12:00 and 14:00. Two swims add 2 more, so 6 coats each. At about 30 ml a whole body coat (6 teaspoons), two people need about 360 ml, nearly 2 bottles of 200 ml.

How much

Most people use too little

The NHS suggests around 6 to 8 teaspoons (about 30 to 40 ml) to cover an adult's whole body. Using less lowers the protection you get. Water resistant cream still needs topping up straight after swimming or towel drying.

UV index and SPF

How much protection today calls for

The UV index on the Met Office forecast tells you when protection matters: from 3 (moderate) you need it, and from 8 (very high) shade between 11am and 3pm and covering up matter as much as sun cream. The NHS asks for SPF 30 or more with 4 or 5 star UVA. A higher SPF does not let you top up less often. At 8 teaspoons a coat, the day above needs about 480 ml for two people. The page timer counts down the 2 hours to your next top up while it stays open.

The rest of the plan

Sun cream is the backup

Shade between 11am and 3pm
A hat and sunglasses
SPF 30 or more with 4 or 5 star UVA
Check the expiry date and the open jar symbol, which shows how many months it lasts once opened

Read with care

What this cannot tell you

Know your body sizeChildren need less, larger adults more.
Remind you once you leaveThe timer only runs while the page is open; set phone alarms too.
Make you burn proofNo sun cream blocks all UV.

Questions

Common questions

How often should I reapply sun cream?

The NHS says every 2 hours, and straight after swimming, sweating or towel drying.

How much sun cream should I use?

About 6 to 8 teaspoons for an adult's whole body, according to the NHS.

Does water resistant sun cream need topping up?

Yes. The NHS says to reapply straight after being in water, even if it is water resistant, and after towel drying or sweating.

How many bottles do I need for a holiday?

Use the holiday health packing calculator: two whole body coats a day each for a week soon adds up to several bottles.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to get help

A pharmacist can help with mild sunburn. Ask for an urgent GP appointment or get help from NHS 111 if skin is blistered or swollen, you feel hot, cold or shivery, dizzy or sick, or a baby or young child has sunburn.