Sunglasses on Cloudy Days: Protecting Your Eyes from UV Rays

This is again based on my experience from my recent trip to Hong Kong. I never really gave this topic much thought because living in the UK, it does not happen all that often but have you ever stepped outside on a cloudy day and found yourself squinting despite the lack of visible sunshine? That was me nearly everyday in Hong Kong for over 2 weeks.  It’s a common misconception that UV protection is only necessary when the sun is beaming. However, UV rays can be just as harmful on overcast days, if not more so, due to their ability to penetrate cloud cover. Here’s why and how you should protect your eyes, even when the sun isn’t out in full force.

UV Exposure Isn’t Just a Sunny Day Concern

Ultraviolet (UV) rays from the sun are a pervasive threat to our eye health, capable of causing long-term damage such as cataracts and macular degeneration. On cloudy days, these UV rays can still reach us, sometimes even with greater intensity. This is due to clouds’ reflective properties, which scatter sunlight in various directions, increasing your exposure to harmful UV light.

Choosing the Right Sunglasses for Overcast Weather

To ensure your eyes are protected, opt for sunglasses that provide 100% UVA and UVB protection. This level of protection blocks the harmful effects of UV rays that can lead to serious eye diseases. Here are some tips on selecting the right pair:

Wrap-Around Styles: These sunglasses provide the best coverage as they limit the amount of sunlight that can enter from the sides and edges of the glasses.

Proper Fit: Ensure that your sunglasses fit close to your face and cover the area around your eyes well to prevent UV rays from entering.

Darker Lenses: While darker lenses are a preference and do not necessarily offer more UV protection, they can help reduce the glare on particularly bright cloudy days, making it more comfortable to see.

Building Awareness and Prevention

Understanding that UV light is always present, whether it’s sunny or cloudy, is crucial for maintaining healthy eyes. Wearing sunglasses should become as habitual as applying sunscreen, regardless of the weather conditions. Here are a few additional tips to enhance your eye protection:

Regular Eye Check-ups: Visit your optometrist regularly to check for UV damage and keep your prescription up to date.

Hat with a Wide Brim: Wearing a hat with a wide brim along with your sunglasses can provide additional UV protection.

Awareness of Reflection: Surfaces like water, sand, and even pavement can reflect UV rays into your eyes. Be extra cautious in environments where this is likely.


I was definitely caught off guard once during my trip in Hong Kong, I was high up in the mountains and suddenly the sun was beaming through the clouds and I can feel I was quitting so much that it gave me a headache! Protecting your eyes from UV rays is essential every day, not just during the summer or on clear days. Cloudy days can sometimes lead to more UV exposure due to the scattering effects of clouds. By choosing the right sunglasses and making eye protection a daily habit, you can significantly reduce your risk of eye conditions associated with UV exposure.

Stay tuned to MyGlassesAndMe for more eye care tips and insights to keep your vision clear and your eyes healthy!