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ALTHOUGH most Americans work indoors, they spend much of their leisure time outdoors -- running, walking, cycling, swimming, skating, skiing, playing golf and tennis, going to ball games and, of course, sunbathing. In the process many expose their skin and eyes to a heavy dose of harmful ultraviolet radiation.

If any other environmental agent caused one million cases of cancer a year, there would be an unprecedented hue and cry to get rid of it immediately. But it has been very hard to convince Americans that sunshine can be unhealthy. Just as people are admired for being thin even when they are too thin, those who sport a tan are congratulated for looking "healthy," even though tanning results from injury to the skin. Some sun worshipers may wonder how anything that feels as good as sunshine can be harmful. Others may decide they simply do not care, opting to enjoy the sun now and take their chances on the consequences.

Unfortunately, some of those consequences are unpleasant and unattractive and do not occur decades later. Skin Cancer

Overexposure to the sun has caused a dramatic rise in all kinds of skin cancer. One in six Americans will develop skin cancer. The superficial skin cancers -- basal and squamous cell carcinomas -- are the most common of all cancers, with more than one million new cases a year, according to new data from the American Academy of Dermatology. And the more serious and potentially deadly form of skin cancer, melanoma, is now the fastest growing cancer in the United States. Last year, the academy reported a 500 percent increase in the incidence of malignant melanoma in the 35 years from 1950 to 1985. This year, the American Cancer Society estimates that 34,100 cases of melanoma will be diagnosed and that 7,200 people will die of it. However, in a newly published survey, dermatologists estimated that 80,000 new cases of melanoma were diagnosed in 1992 and that the incidence has been increasing by 4.2 percent a year.

While many melanomas cannot be attributed to sun exposure and arise in areas not unduly exposed to sun, the greatest increase has occurred in light-skinned people and on sun-exposed parts of the body, such as shoulders, upper backs and legs. Melanoma has also been linked to blistering sunburns suffered in childhood. It usually occurs in or near an existing mole or other dark spot on the skin. The mole may suddenly change -- get scaly, ooze or bleed, itch, become tender or painful, or spread its pigment over a wider area. Though highly curable in its early stages, melanoma can spread and become deadly.

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More often, sun causes superficial skin cancers, the most common type being basal cell carcinoma, which usually appears as a small, fleshy bump or nodule on the head, neck or hands and occasionally as a flat growth on the trunk of the body. These cancers do not spread quickly and may take many months or years to grow to half an inch in diameter. Although basal cell carcinomas rarely metastasize, they can extend to the underlying bone and cause considerable local damage.

Squamous cell carcinomas typically appear as red, scaly patches or nodules, usually on the face, ears and mouth. They can grow quite large and spread to other parts of the body. They cause about 2,300 deaths a year.

Actinic keratosis, a precancerous condition that usually appears as a raised, scaly, reddish patch, is a warning of things to come and should be treated by a dermatologist. You should also see a dermatologist if you notice any change in an existing mole or if you find skin changes symptomatic of cancer. Eye Diseases

People whose eyes are exposed to the sun for hours every day without protection are three times as likely to develop cataracts as are people who wear sunglasses with UV protection or hats with brims. About 20 percent of cataracts, which are a clouding of the lens of the eye, are now attributed to repeated sun damage. Another serious eye condition related to chronic sun damage is pterygium, pronouced ter-RIDGE-e-um, a thickening of the tissue on the cornea, or white of the eye, that can interfere with vision. Macular degeneration, a deterioration of retinal cells that causes a loss of the central field of vision, has recently been linked to chronic sun exposure.

Cataracts cannot be corrected with glasses. Surgery is required to replace the damaged lens with an implant. Millions of dollars are spent each year on eye surgery to treat sun-induced cataracts. For macular degeneration, however, there is currently no way to treat or correct the lost visual acuity, which eventually results in legal blindness. Wrinkled Skin

Chronic sun exposure causes a degeneration of the skin that dermatologists call "premature aging." Eventually, sun-exposed skin can resemble elephant hide. And while surgeons may be able to take nips and tucks to smooth wrinkles on the face (at a cost of about $15,000 out of pocket), little can be done for leathery arms and legs.

The sun can also cause the appearance of large freckles, or "age spots," and fishnet-like clusters of damaged blood vessels. Freckling is a sign of sun damage, and anyone who freckles after being in the sun is particularly vulnerable to other harmful effects, including cancer.

To assess the extent of sun damage to your skin, compare sun-exposed areas to the much smoother skin on your buttocks. Unless you routinely sunbathe in the nude, you will probably be shocked at the difference. Allergies

Some people develop allergic reactions after even a short time in the sun. Common signs of sun allergy include bumps, hives, blisters or red blotches. These most often represent an interaction between sun exposure and cosmetics, perfumes, topical medications and even sunscreens, particularly those that contain PABA (para-aminobenzoic acid). In addition, people who take certain drugs, like birth control pills and some medications to treat high blood pressure, arthritis and depression, can develop skin rashes after being out in the sun.

While sun exposure helps to alleviate psoriasis, a skin disease, other medical conditions are made worse by the sun, including cold sores (herpes simplex infections), chicken pox and lupus erythematosus. In addition, people with a defect in pigmentation that prevents their skin from darkening in the sun and those with psoriasis who are receiving ultraviolet radiation treatments are at exceptionally high risk for skin cancer. It is important for people who fall into any of these categories to protect themselves routinely from even minimal sun exposure. More Information

A sunscreen with an SPF (sun protection factor) of at least 15 should be used routinely; a higher SPF is called for on very bright days. For a comprehensive summary of other ways to prevent sun damage and to reverse some of its effects, consult "Safe in the Sun" by Mary-Ellen Siegel, a paperback book released recently in a revised edition published by Walker & Company ($8.95).

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