Do you need sunscreen every day in New Zealand?
From September to April, yes, especially between 10am and 4pm, and on any day the UV Index reaches 3 or more, including cool and cloudy ones. In winter UV is lower, particularly in the south, unless you're in the mountains or on the snow. If you use retinoids or have melasma, wearing it every day of the year is the simple answer.
Why New Zealand's sun is different
SunSmart says New Zealand gets about 40 per cent more UV than places at similar latitudes in the northern hemisphere. The reasons it gives are our clear skies and the Earth's orbit, which brings the southern hemisphere closer to the sun in our summer.
UV also can't be felt. What feels hot is infrared, so a cool, cloudy day can still burn you.
What the numbers look like
NIWA's figures for the typical peak midday UV Index:
| Summer | Winter | |
|---|---|---|
| Auckland and the north | 12 to 13 | About 3 |
| Christchurch and the south | 11 to 12 | Under 2 |
A UV Index of 11 or more is classed as extreme. Health New Zealand says to protect yourself whenever UV levels are 3 or higher, and a consensus statement for Australia and New Zealand recommends sunscreen every day when the UV Index is forecast to reach 3 or above.
So what about winter?
- In the north, midday UV in winter sits around that threshold of 3.
- In the south, it's typically under 2.
- At altitude, skiing or tramping, SunSmart says you need protection in winter too.
- If you use retinoids or have melasma, go with every day. DermNet says melasma needs protection year-round.
A habit can be easier than checking the forecast. Keep sunscreen by your toothbrush and let it become part of your morning.
How much, and how often
- At least SPF 30, broad spectrum and water resistant.
- A teaspoon for your head and neck.
- At least 20 minutes before you go outside.
- Again every two hours, and after swimming or sweating.
- Clothing, shade, a wide-brimmed hat and close-fitting sunglasses count too.
What to look for when buying
New Zealand's Sunscreen (Product Safety Standard) Act 2022 made AS/NZS 2604:2012 the product safety standard for sunscreen here. After that, the right one is the one you'll actually wear, so try a lighter fluid if your skin is oily, or a richer one if it's dry.
Sunscreen and skincare
In the morning, sunscreen goes on last, after moisturiser. See skincare routine order.
Retinoids can make skin more sensitive to the sun. Our Hyaluronic Acid jar contains retinol, so we ask you to wear sunscreen the day after a mask with it (and sunscreen every day is a good habit anyway). And as DermNet points out about niacinamide, a skincare ingredient isn't a sunscreen unless the product is sold as one. The same goes for antioxidants.
Check your skin too
SunSmart says skin cancer is New Zealand's most common cancer, and that melanoma can affect people from their teens upwards. If you notice a new or changing spot, get it looked at.
Questions
Do you need sunscreen on a cloudy day in NZ?
Often, yes. UV can't be felt, so a cool, cloudy day can still reach a UV Index of 3 or more, especially from September to April.
Do you need sunscreen in winter in New Zealand?
It depends where you are. Midday UV in winter is around 3 in the north and under 2 in the south, and you still need protection at altitude. If you use retinoids or have melasma, it's easiest to wear it daily.
What SPF should I use in New Zealand?
SunSmart advises at least SPF 30, broad spectrum and water resistant. How much you use and how often you reapply matter too.
This is general information, not medical advice. If you're worried about your skin, see your GP or a skin specialist.
Sources
- Ultraviolet radiation, skin cancer and sun protection facts (2025), SunSmart New Zealand
- Warm, dry summer ahead sparks SunSmart reminder, NIWA, November 2024
- Be sun smart, Health New Zealand
- When to apply sunscreen: a consensus statement for Australia and New Zealand, Australian and New Zealand Journal of Public Health, 2019
- Melasma, DermNet
- Be SunSmart, SunSmart New Zealand
- Sunscreen (Product Safety Standard) Act 2022, New Zealand Legislation
- Nicotinamide, DermNet