The shadow rule
If your shadow is shorter than you are, the sun is more than 45° up and at its strongest. That's usually the middle of the day in spring and summer. If your shadow is longer than you, the sun is lower and gentler, though it can still burn.
Stay safe in the sun
Sunburn raises the risk of skin cancer. Use a broad-spectrum sunscreen of SPF 30 or more, reapply every two hours and after swimming, and take breaks in the shade, most of all when the sun is above 45°. Check your local UV index, which also depends on cloud and altitude.
Find the sunny and shady spots at home
Home Shade shows where the sun and shade fall in your yard at any hour, so you can put the lounger where the sun is, and know where to retreat when it's too strong.