What should you look for on the label?
Look for three separate things: broad spectrum protection, SPF 30 or higher, and a stated water resistance time. Broad spectrum covers both UVA and UVB, the two types of harmful ultraviolet rays. SPF describes protection against sunburn, which is caused mainly by UVB. A high SPF number alone is not a substitute for broad spectrum coverage. The word "sport" does not replace those details, however athletic the bottle looks.14
| Label detail | What it means | How to choose for sports |
|---|---|---|
| Broad spectrum | Protection against UVA and UVB. | Choose this alongside SPF 30 or higher. |
| Water resistant for 40 minutes | Tested protection for 40 minutes while swimming or sweating. | An option for shorter activity, with earlier reapplication. |
| Water resistant for 80 minutes | Tested protection for 80 minutes while swimming or sweating. | Prefer this for sustained sweaty activity or water sports. |
| No water resistance claim | The label does not offer a water resistance time. | Choose a water resistant alternative for swimming or sweating. |
No sunscreen is waterproof: all sunscreens eventually wash off. In the US, sunscreen labels cannot claim "waterproof" or "sweatproof" because those words overstate protection. The useful distinction is the tested 40 or 80 minute water resistance time, not a promise that sunscreen will survive an entire match.2
Should you choose a lotion, gel or spray?
Sunscreens come in creams, gels, lotions and sprays, with both mineral and chemical options available for different skin types and tones. Choose a format you can use in a generous coating, rather than one you will apply sparingly. Check the expiration date before packing it for training. Most formulas are good for about three years, but the date on your bottle is the practical check.3
How should you apply sunscreen before sport?
- 1Apply sunscreen before going outdoors. Allow at least 15 minutes before sun exposure; applying about 30 minutes before exercise gives it time to settle before you start sweating.
- 2Use enough to cover all exposed skin. Most adults need at least 1 ounce, roughly a shot glass, for skin not covered by clothing. Larger bodies or more exposed skin can need more.
- 3Apply at least 1 teaspoon to your face, roughly the amount covering the length of your index and middle fingers. Rub sunscreen thoroughly into the skin.
- 4Cover your neck, ears, legs and tops of your feet as well as your face and arms. Ask someone to help with your back if needed. Protect an exposed scalp with sunscreen or a suitable hat, and use lip balm with SPF 30 or higher.
- 5Take sunscreen with you so you can repeat a full application during your outdoor session, including the areas that are easy to overlook.
Use sun protection even for a short outdoor workout. Twenty minutes outside is still exposure, and a short session can become a longer one. Cloudy days and winter do not remove the need for sunscreen on exposed skin.35
How often should you reapply while exercising?
Reapply at least every two hours outdoors, and sooner during swimming or heavy sweating. Follow the bottle's water resistance time rather than treating two hours as permission to keep swimming. Water resistant sunscreen still needs fresh applications during activity. Reapply after leaving the water and after toweling dry, because a towel can remove sunscreen along with the water.26
Heavy sweating can dilute sunscreen enough to require reapplication within an hour. Plan opportunities to stop and apply another full coating rather than waiting until the session ends. Cover every exposed area again; reapplication is not just a small extra dab on your nose. Dryness, redness, or a prickly or burning feeling are reasons to act earlier, not signs to wait for before your next application.6
Does a higher SPF last longer?
A higher SPF gives greater protection while sunscreen is on your skin, not a longer reapplication interval. SPF 50 or SPF 100 still needs the same attention to sweating, swimming and fresh applications. SPF 30 is the minimum to look for; a higher SPF can be useful, particularly when people tend to apply too little, but it does not replace a generous coating.36
What is the best face sunscreen for active sports?
Use the same selection rules for your face: broad spectrum, SPF 30 or higher, and water resistance for sweating or swimming. A facial moisturizer with SPF still needs those features for sport, because a morning routine is not a swimming qualification. Do not choose by SPF alone and overlook whether the formula is water resistant.12
If dark spots are a concern, a tinted sunscreen containing iron oxide adds protection against visible light. Keep the sports requirements as well: tint is an additional feature, not a replacement for broad spectrum coverage, sufficient SPF or water resistance.5
What else helps during outdoor sport?
Pair sunscreen with clothing that covers exposed skin, a hat and sunglasses when the activity allows. Use shade during breaks and limit direct sun exposure where possible, especially between 10 AM and 2 PM. Sunscreen is one part of protection, not a complete substitute for covering up or getting out of direct sunlight.26
When should you stop using a sunscreen?
Do not apply sunscreen to damaged or broken skin. Keep sunscreen out of your eyes, and rinse with water if it gets in them. Stop using the product and ask a doctor if a rash develops. For children younger than six months, ask a doctor before use. If you are concerned about sun damaged skin, a dermatologist can examine it and advise you.45
Where this answer comes from
- 1How to select a sunscreenaad.org
- 2Questions and Answers: FDA announces new requirements for over-the-counter (OTC) sunscreen products marketed in the U.S.fda.gov
- 3Sunscreen Tips for Outdoor Workouts and Sportshealth.clevelandclinic.org
- 4Labeling and Effectiveness Testing: Sunscreen Drug Products for Over-The-Counter Human Use — Small Entity Compliance Guidefda.gov
- 5How to apply sunscreenaad.org
- 6How Often You Should Reapply Sunscreen?health.clevelandclinic.org
