When people think about environmental issues, the ocean can sometimes feel distant or abstract. But in reality, our lives are deeply tied to the health of the sea. Covering more than 70% of the Earth’s surface, the ocean produces more than half of the oxygen we breathe, regulates our climate, and provides food and livelihoods to billions of people around the world. It’s home to some of the most extraordinary life forms on the planet—and right now, it’s in serious trouble.
Overfishing, pollution, acidification, habitat destruction, and the effects of climate change are rapidly degrading ocean ecosystems. According to the United Nations, nearly 90% of the world’s fish stocks are now fully exploited or overfished. Plastic waste continues to choke marine life, with more than 8 million tonnes of plastic entering the ocean every year, per UNEP. Rising sea temperatures and acidification are causing coral bleaching and the collapse of key ecosystems like reefs, mangroves, and seagrass beds. And that’s just the surface of the problem.
The ocean absorbs nearly a third of all carbon dioxide emissions and over 90% of the excess heat caused by global warming. That buffering effect is helping delay the worst of the climate crisis, but it’s coming at a cost. Ocean acidification is dissolving the shells of marine creatures like oysters, clams, and some plankton. Coral reefs, which support roughly 25% of marine life, are vanishing at an alarming rate. And the collapse of these systems could cascade through the global food chain, impacting everything from coastal economies to food security.
The good thing is that there is still hope. Every action we take has the potential to either harm or help the ocean. And while the problems are vast, they aren’t beyond our reach. Here are 10 simple but powerful ways you can help protect the oceans, and why it matters so much.
1. Reduce your plastic use.
Single-use plastics are one of the most persistent threats to marine ecosystems. Plastics don’t break down easily; instead, they fragment into microplastics that get ingested by marine animals. Sea turtles mistake plastic bags for jellyfish. Seabirds feed plastic to their chicks. Whales wash ashore with stomachs full of rubbish.
Reducing your plastic use means swapping out disposable items for durable alternatives—think metal straws, reusable water bottles, cloth shopping bags, and bar soap instead of bottled. It also means rethinking how we shop, favouring loose produce and bulk goods over shrink-wrapped alternatives.
You can go a step further by participating in clean-up days, contacting brands about excess packaging, or supporting legislation that bans or limits single-use plastics. Every time we refuse plastic, we reduce the likelihood that it ends up in the sea.
2. Eat seafood more responsibly.
Global seafood consumption has doubled since the 1960s, and it’s having a huge impact. Entire species are being fished faster than they can reproduce, and bycatch (non-target species caught in fishing nets) often includes dolphins, turtles, and sharks. Bottom trawling also damages seabed ecosystems that can take centuries to recover.
Eating seafood sustainably means choosing fish that are plentiful and caught in ways that minimise environmental harm. Certification schemes like the Marine Stewardship Council (MSC) can guide your choices, while apps like the Good Fish Guide provide up-to-date information.
You might also consider cutting back on seafood altogether or exploring plant-based alternatives. Every time we opt for a more ocean-friendly meal, we help relieve pressure on marine environments.
3. Support marine protected areas.
Marine protected areas (MPAs) act like national parks in the sea. They give wildlife space to breed, grow, and thrive without the constant pressure of fishing or development. Studies show that well-managed MPAs can increase biodiversity, rebuild fish stocks, and even improve fishing outside their borders.
Despite their importance, less than 8% of the ocean is under any kind of protection, and only about 3% is strongly protected. That’s far below the 30% target scientists say is necessary to allow ocean life to bounce back.
You can help by donating to marine conservation groups, signing petitions that support MPA expansion, and raising awareness of their value. Protected waters are more resilient, more vibrant, and more likely to recover from damage.
4. Reduce your carbon footprint.
The health of the ocean is inseparable from the health of the planet. As our carbon emissions rise, the ocean continues to absorb the fallout—warming waters, rising sea levels, stronger hurricanes, and collapsing coral reefs are all linked to climate change.
Lowering your carbon footprint supports ocean health in the long term. Use public transport or cycle instead of driving, reduce energy use at home, eat less meat, and consider switching to a renewable energy provider. The more we reduce emissions, the more we help stabilise the conditions that ocean life depends on.
Every fraction of a degree matters. And when we act collectively, we amplify those efforts.
5. Be mindful of what goes down the drain.
Everything we pour down the sink or flush down the loo has the potential to reach the sea. Chemicals from cleaning products, oils, paints, and medications can all disrupt aquatic ecosystems. Wastewater treatment can’t filter out everything, especially pharmaceuticals and microplastics.
Switching to biodegradable, non-toxic products helps reduce this impact. So does disposing of medication properly, and many pharmacies have safe disposal bins. Choosing natural shampoos and ocean-safe sunscreens can also make a big difference, especially when swimming in or near marine environments.
The less harmful our household waste is, the cleaner our oceans can be.
6. Support ocean-friendly businesses.
Consumer choices ripple out. When you spend money with companies that prioritise sustainability, you help shift industry standards. Look for fashion brands that repurpose ocean plastic, hotels that eliminate single-use items, and food companies that are transparent about their sourcing.
It’s worth doing a little homework. Check labels. Read company environmental policies. Choose products made from recycled materials. Brands like 4ocean, Patagonia, and Finisterre are examples of companies trying to operate with the ocean in mind.
Vote with your wallet—it sends a message that protecting the ocean is non-negotiable.
7. Get involved in citizen science.
You don’t need a science degree to make a contribution. Citizen science programmes let anyone collect data that supports marine research. Whether it’s tracking jellyfish sightings, logging beach litter, or measuring water clarity, this kind of involvement gives scientists the information they need to understand and protect marine environments.
Projects like the Big Microplastics Survey, Marine Debris Tracker, and iNaturalist rely on everyday people to document what they observe. You can take part during beach holidays, weekend walks, or even from your local pier.
It’s also a great way to connect with the natural world and learn about what’s really happening just offshore.
8. Cut back on products that harm marine life.
Some everyday products have outsized effects on the ocean. Sunscreens that contain oxybenzone or octinoxate can damage coral reefs. Synthetic clothing sheds plastic fibres every time it’s washed. Fertilisers from gardens and farms run off into waterways, fuelling algal blooms that suffocate marine life.
You can reduce your impact by using reef-safe sunscreens (check the ingredients list), wearing natural fibres like cotton or hemp, and limiting chemical use in your garden. Even simple things like avoiding glitter or switching to mineral-based makeup can help cut down microplastic pollution.
The less we rely on synthetic and polluting products, the fewer toxins end up in the sea.
9. Raise your voice.
Change doesn’t just come from personal action—it comes from systems change. That means making your voice heard. Call on governments to enforce stricter fishing regulations, support renewable energy, invest in marine conservation, and crack down on plastic waste.
Sign petitions, write to your MP, and join organisations campaigning for ocean protection. Even using your social media to raise awareness can have an impact. The more people talking about ocean issues, the more political will there is to fix them.
Silence serves the status quo. Speaking up opens the door to solutions.
10. Learn more and stay curious.
Protecting the ocean starts with understanding it. The more we know, the more we care, and the more likely we are to act. Dive into documentaries like Chasing Coral or My Octopus Teacher, follow marine scientists and activists online, or pick up a book about ocean ecosystems.
The ocean is still one of the least explored parts of our planet. It holds mysteries, species we’ve yet to discover, and answers to some of our biggest environmental challenges. Curiosity leads to care, and care leads to action.
The situation facing the oceans is serious, but not hopeless.
Every one of us has a role to play in keeping them healthy, vibrant, and full of life. From the plastic you avoid, to the seafood you eat, to the way you speak up, small decisions add up to meaningful change.
Our oceans don’t just need big, sweeping policies—they need millions of us doing our part. Because in the end, protecting the ocean means protecting ourselves. It means safeguarding the planet’s oxygen, climate, food, and beauty for generations to come. We don’t have to be perfect, but we do need to care. And we need to act—consistently, intentionally, and together.