Sun Safety: Protecting Your Skin on the Trail

Sun exposure is one of the most overlooked risks on the trail. You plan your water, your gear, your route, but the sun is always there working against you whether you are hiking a shaded forest trail or crossing an open desert like the terrain around Agua Fria National Monument or Monument Rocks in Kansas. Here is what actually matters for sun protection on the trail.

1. Choose the Right Sunscreen

First things first—sunscreen is your best friend on the trail. Opt for a broad-spectrum sunscreen with an SPF of at least 30. Remember, high altitudes and reflective surfaces like water or snow can increase UV radiation, so you might need a higher SPF. Apply it generously on all exposed skin, and don’t forget areas like the back of your neck, ears, and the tops of your feet. Reapply every two hours, or more often if you’re sweating heavily.

2. Wear Protective Clothing

Covering up is a chic and effective way to fend off UV rays. Invest in lightweight, long-sleeved shirts and pants. Many outdoor apparel brands offer clothes with built-in UV protection, which can be a game-changer on sunny days. Don’t forget a broad-brimmed hat to shield your face and neck, and UV-blocking sunglasses to protect your eyes.

3. Time Your Hikes Wisely

Timing is everything. The sun is most intense between 10 a.m. and 4 p.m., so planning your hikes for early morning or late afternoon can reduce your exposure to harmful UV rays. Not only will you beat the heat, but the softer light can make for stunning photos—a win-win!

4. Seek Shade Whenever Possible

While it’s not always possible to hike in shaded areas, take advantage of shade whenever you can. Planning your route around shaded trails can be a skin-saver, especially during the hotter parts of the day. And if you’re taking breaks, look for a nice spot under a tree or rock outcropping.

5. Stay Hydrated

Hydration doesn’t just keep you energized—it’s also essential for maintaining healthy skin. Dehydrated skin is less effective at defending itself from the sun’s rays. Make sure to drink plenty of water before, during, and after your hike to keep your skin hydrated from the inside out. Dehydration and sun exposure also work against each other in ways that compound quickly. Read the full guide on spotting and treating dehydration on the trail to understand how the two are connected.

6. Be Mindful of Reflections

Be extra cautious around surfaces that reflect sunlight, such as water, snow, and even sand. These surfaces can significantly increase your exposure to UV rays, making sunscreen reapplication and protective clothing even more critical.

7. Use Lip Balm with SPF

Your lips are vulnerable to sunburn too, often overlooked in sun protection routines. Use a lip balm with SPF protection and reapply as you do your sunscreen. This will help prevent chapped and sunburned lips.

8. Monitor Your Skin

Keep an eye on your skin’s condition throughout your hike. If you notice any redness or feel your skin burning, it’s a signal to seek shade and reapply sunscreen. After your hike, continue to monitor your skin for any signs of sunburn or unusual changes.

un safety is one part of staying healthy on the trail. If you are heading somewhere exposed and remote, make sure you are also prepared for heat exhaustion, which is what happens when the sun and heat win. The Trail Tips series covers all of it. Stay safe out there.