Every summer I sit outside in the blazing hot sun for hours, frying my skin and getting darker by the minute. I’m constantly comparing myself arm-to-arm to my friends, asking: “Who is tanner?” It seems completely normal for us to expose ourselves to ridiculously harmful UV rays just so that we can be a shade or two darker by the time school rolls around again.

But spending all this time in the sun is much more dangerous than we realize. Overexposure to the sun is responsible for unsightly wrinkles, dark spots, and other signs of early aging. And what most people don’t know is that just one overexposure to sun that causes a bad sunburn can more than double one’s chances of melanoma later in life. While it’s fun to be sun kissed and bronzed by the end of the summer, it’s definitely not worth the pain, money and cancer treatments later on in life.

To put it in perspective a bit more, every hour of the day one American dies of melanoma. Often, this is attributed to lack of sun protection. While there are many causes for skin cancer, there are also things you can do to prevent it and lower your chances of harming your body.

1. Wear sunscreen.

As The Promise Foundation says, you should always “Reapply before you fry!” Wear sunscreen with an SPF of at least 30. And when it’s cold out or cloudy, you can still get burned! You should wear sunscreen every day, even if you’re not going to the beach.

2. NEVER use a tanning bed.

According to The Promise Foundation, “exposure to tanning beds before the age of 35 increases the risk of developing melanoma by 75 percent.” If you want to be tan, use some Jergens Natural Glow or get a spray tan! You’ll be much happier in the long run.

3. Cover up!

Wear a hat, long-sleeve shirt or pants. Sit in the shade to get away from the strong UV rays.

4. Schedule regular visits with your dermatologist.

Even when you are being safe in the sun, it is still important to go to the doctor and ensure that everything is okay. It is especially important if you have a family history of cancer.

So next time you are considering sitting outside and tanning without any lotion, remember that you are increasing your chances of getting skin cancer by about 50 percent. Seriously, it’s worth it to use self-tanning lotion. In the end, you’ll thank yourself.

For more information on Sun Safe Fun check out The Promise Foundation.