Exploring the great outdoors through hiking provides numerous physical and mental health benefits, such as improved cardiovascular health, reduced stress, and a connection with nature. However, spending hours under the sun exposes hikers to the risk of sunburn, premature skin aging, and even skin cancer. Therefore, sun protection should be a top priority for every outdoor enthusiast. In this blog post, we’ll discuss the importance of sun protection while hiking and provide tips on how to stay safe from harmful UV rays.
The Dangers of Sun Exposure
Ultraviolet (UV) radiation from the sun is the primary cause of skin damage, ranging from sunburn to long-term consequences such as premature aging and skin cancer. The sun emits two types of harmful UV rays: UVA and UVB. UVA rays penetrate deeper into the skin and contribute to premature aging and skin cancer, while UVB rays are the main cause of sunburn and also contribute to skin cancer development. When hiking at higher altitudes, UV radiation increases, making sun protection even more critical.
Tips for Sun Protection While Hiking
- Wear Protective Clothing
Wearing the right clothing can provide a physical barrier between your skin and the sun’s harmful rays. Choose lightweight, long-sleeved shirts, long pants, and a wide-brimmed hat made from tightly woven, moisture-wicking, and UV-protective fabrics. Some clothing even comes with a UPF (Ultraviolet Protection Factor) rating, which indicates the level of protection provided.
- Apply Sunscreen
Sunscreen is a must-have for hikers to protect exposed skin. Choose a broad-spectrum sunscreen with an SPF of 30 or higher to shield your skin from both UVA and UVB rays. Apply it generously at least 15 minutes before sun exposure and reapply every two hours or immediately after sweating or swimming. Don’t forget to apply sunscreen to often-overlooked areas, such as the back of your neck, ears, and tops of your feet.
- Seek Shade
Whenever possible, take breaks in shaded areas, especially during the sun’s peak hours between 10 a.m. and 4 p.m. When planning your hike, consider trails with tree cover or natural shade from rock formations.
- Wear Sunglasses
Protecting your eyes from the sun is just as important as protecting your skin. Prolonged exposure to UV radiation can lead to eye damage, such as cataracts and macular degeneration. Choose sunglasses with 100% UVA and UVB protection and wraparound or close-fitting styles for maximum coverage.
- Stay Hydrated
Sun exposure and sweating can quickly lead to dehydration, which can exacerbate the effects of sunburn and heat exhaustion. Drink plenty of water before, during, and after your hike, and consider carrying an electrolyte-replacement drink for longer excursions.
- Be Cautious on Overcast Days
Even on cloudy days, up to 80% of UV radiation can penetrate the cloud cover and reach the Earth’s surface. Don’t be fooled by cooler temperatures or overcast skies – sun protection is still crucial.
Sun protection is a vital aspect of hiking safety that should never be overlooked. By taking the necessary precautions, such as wearing protective clothing, applying sunscreen, seeking shade, and staying hydrated, you can minimize the harmful effects of sun exposure and enjoy your outdoor adventures with peace of mind. So, before you hit the trails, make sure sun protection is a part of your essential gear and planning. Happy hiking!