How do I protect my skin from sun while hiking?

Should I wear sunscreen while hiking?

Yes, including on cloudy days. Any skin tone can burn, and protection reduces the risk of sunburn, skin cancer and premature skin aging. Broad spectrum means protection against both UVA and UVB, the two types of ultraviolet radiation that can cause sunburn. Water resistance matters because sweat can wash sunscreen off.1245

Before you start walking

1. 1Check the forecast's UV index. A higher number means greater risk of damage to skin and eyes. Plan exposed stretches outside 10 a.m. to 4 p.m. where possible, when UVB is most intense.
2. 2Put on clothing that covers your shoulders, arms and legs. Choose tightly woven or high UPF rated fabric. UPF is a fabric's sun protection rating.
3. 3Add a hat that shades your face, ears and neck, plus sunglasses with almost 100% UV protection and side coverage. A baseball cap leaves the ears and neck exposed.
4. 4Apply sunscreen generously to clean, dry, exposed skin 20 minutes before going outdoors. Include your ears, exposed scalp, neck, backs of hands and tops of feet if uncovered. Protect your lips with SPF 30 or higher lip balm.

Use at least one ounce when covering exposed areas across the body, not just a small dab for everything. Check the sunscreen's expiry date before packing it. Keep sunscreen within reach in your pack, rather than giving it the scenic tour unopened.26

Higher elevations increase UV exposure, and snow, water and sand can reflect UV toward you. A cool mountain hike or a route beside water still needs protection. Use shaded places for breaks, but keep clothing and sunscreen in place because shade alone is not enough.56

How often should I reapply sunscreen on a hike?

Reapply at least every two hours while outdoors, sooner when perspiring, and after heavy sweating or getting out of water. Do not wait for your skin to look burned: sunburn discomfort often starts hours later. If you also use insect repellent, sunscreen can need more frequent reapplication.256

How do I reapply sunscreen over sweat?

Follow the general application rule of putting sunscreen on clean, dry skin. On a sweaty hike, pause in shade and dry your skin before applying a fresh, generous layer to uncovered areas. Water resistant sunscreen still needs reapplication; heavy sweating is a reason to renew protection before the next two hour interval.26

What skincare should I pack for hiking?

For sun protection, pack your broad spectrum, water resistant SPF 30 or higher sunscreen and SPF 30 or higher lip balm. Keep sunscreen somewhere accessible and cool. Sunscreen and SPF lip balm earn their space in the skincare part of your pack; the trail does not need a bathroom shelf.67

Who needs extra care?

Some medicines increase sensitivity to sunlight, including doxycycline, retinoids and certain diuretics. If you take medication, ask your pharmacist or prescriber whether it changes your sun precautions. Lupus can increase sun sensitivity, and people taking immune suppressing medicines after an organ transplant need especially careful protection.5

What if I get sunburned?

Get out of the sun and avoid further exposure until the burn heals. Cool showers or damp cloths and moisturizer can ease discomfort. Do not pop blisters. Seek medical attention for high fever, chills, nausea, dehydration, pus or worsening swelling, or extreme pain lasting longer than 48 hours.12