Sun Safety Essentials for Outdoor Activities
From Hiking to Skiing, Here's How to Stay Safe in the Sun
Outdoor activities like hiking, biking, and kayaking are a lot of fun, but it's important to stay safe from the sun while participating in them! The risk of sun exposure doesn't mean you can't enjoy the outdoor recreation that you love, but knowing the sun safety essentials can save you from potentially life-long harm. Activities ranging from skiing (downhill or cross-country) to water sports involve lots of sun, and there are different precautions to take for each.
Many outdoor enthusiasts may not realize how UV rays are actually impacting their skin; UVA and (more worryingly) UVB rays pose a threat. The surface effects of a sunburn may fade quickly, but lingering impacts, even on a DNA level, can create damage like wrinkles/early aging, sun spots, and even cancer.
At higher altitudes the risks are also higher, as UVB rays are striking you at closer range. And don't be deceived by cloudy days! The ozone layer provides you with some protection, but UV rays can penetrate cloud cover and burn your skin.
So what's the solution? Get equipped!
Here are our sun safety essentials for popular outdoor activities:
Biking
One of the first things we crave on a beautiful, sunny day is hopping on our bikes and hitting the road. Unfortunately, cycling on open roads can mean extended periods of time in direct sunlight. Even if you're mountain biking on terrain that has some shade, like woodland trails, you'll still come into contact with a lot of sun.
Here are some tips for sun protection while biking.
Avoid midday cycling whenever possible (10 a.m. to 4 p.m. is the most dangerous). It may seem normal to bike in the middle of the day, but you can avoid a lot of direct sunlight by switching to morning bike rides instead.
Wear protective clothing with a high UPF rating. UPF stands for Ultraviolet Protection Factor, and describes the degree to which your clothing blocks UV rays from touching your skin. Believe it or not, long-sleeve clothing is NOT guaranteed to protect the skin that it covers. UV rays can penetrate many materials. By wearing clothing with a high UPF rating you can cut down on a lot of insidious burns.
Wear UV-protected sunglasses to protect your retinas. Your eyes are very sensitive to the sun, and extensive time squinting against the sun while cycling can cause lasting damage.
Apply sunscreen of SPF 30 or higher at least every 2 hours. And while 2 hours is the recommended frequency for reapplying sunscreen, if you're heavily sweating you may have to apply it more often.
Kayaking
Kayaking on open water along coastlines, rivers and lakes is accompanied by little shade. Ocean kayaking involves the most intense sun exposure, even river kayaking lacks shade outside of the occasional tree cover.
Protective measures should include:
A wide-brimmed hat that shadows as much of your face and neck as possible. Adding a cape that covers your neck is even better.
Lots of water to stay hydrated.
Protective clothing with a UPF of at least 30 (50 and above is optimal).
Application of SPF 30 or higher sunscreen before getting into your boat, and reapply every 2 hours (or more often if you're swimming or getting wet; e.g. any white water rafting).
Aim for earlier morning or later in the day when possible.
Hiking
Hiking is an awesome and easy way to get outside! It doesn't take much effort to throw on boots and hit the trails, but forgetting sun safety measures along the way can eventually lead to painful consequences.
The sun safety essentials you need to keep your hikes safe:
Protective gear: similar to kayaking this should include a wide-brimmed hat (ideally with a neck cape), and protective clothing with a high UPF rating.
Sun screen applied every 2 hours. It's important to remember that with a rigorous activity like hiking you may need to apply sunscreen more frequently. Even waterproof sunscreens rapidly lose protective value when you sweat, as they're not nearly as resistant to sweat as to water.
Stick to the shade! If you're hiking in a location with tree cover, use it as much as possible. If you're in more open areas, it's advisable to plan your hike for earlier morning.
Skiing
This one may come as a bit of a surprise. Yes, you still need to protect your skin from UV rays during the winter. In fact, sun rays can be even more dangerous during the winter because of the reflective nature of the snow!
Here are some things to keep in mind whil skiing:
Sunscreen is still critical when skiing, or participating in other winter sports. Apply it as you would in the summer, and if you are sweating you'll need to reapply it every 2 hours or less.
You might think winter apparel can be assumed as protective against the sun, but your exposed extremities (like your wrists and face) could still be at risk. It's smart to wear UV-protective sunglasses, gloves, and face-coverings that minimize the glaring effect of reflected light.
Swimming
Sun protection when swimming requires an extra level of vigilance. While reapplying sunscreen every two hours is a good rule of thumb for most other sports, when you swim you should be reapplying sunscreen between every session of swimming. This means that the two-hour clock starts AFTER you reapply sunscreen immediately after leaving the water.
Sun safety reminders when you're swimming include:
Even waterproof sunscreen should be reapplied every 60-80 minutes, and after every swim session.
It's dangerous to trust too much in a sunscreen's ability to protect you to the point that you become calloused to UV risks.
Seek shade whenever you leave the water.
Wear a sun hat, rash guard, swim shirt, long sleeve swimsuit or other protective clothing. Full wet suits (made from Neoprene) are recommended for ALL (not just the kids) for extended water activities like snorkeling.
Have Fun AND Stay Safe in the Sun!
The short-term inconvenience of applying sunscreen is a hurdle for many outdoor athletes. In fact, Bee Wild Outside's founder, Alex Merlino, has her own story about UV damage, and the difference that sun safety has made in her life. But our passion for sunscreen grew from realizing how necessary sun safety is.
Practicing sun safety isn't just a good habit to form, it can positively transform your whole life, and allow you to continue enjoying outdoor sports.
Interested in sunscreen and sun safety? Follow along with us as we share insights and environmentally-safe products to transform your sun care journey.
