Is wearing spf 30+ enough protection? do i really need a hat everyday or is that only recommended? will fluorescent lights also cause flare-ups?

Ultraviolet: Ultraviolet exposure can lead to flare ups of systemic lupus erythematosus and some other autoimmune diseases. A hat is a nice nonchemical way to protect against sun and ultraviolet exposure. Daily sunscreen is recommended because other ultraviolet sources including fluorescent tubes can cause flares. Also avoiding midday sun when ultraviolet exposure is highest. Every additional bit helps.

What condition?: If you mean Polymorphic Light Eruption, then you will need to avoid exposure to lights which trigger your problem . SPF 30 is sufficient for partial sun protection but should be applied about 45 mins prior to exposure and every 2 hrs thereafter when exposed to the sun. Wearing a hat with wide brim is always a good idea. I still don't know whether you have lupus or something else.