How to Avoid Sun Damage While Exercising Outdoors

13 June 2025

Spending time outdoors doing what you love—whether it's running, cycling, or just taking a brisk walk—feels amazing. The fresh air, the open sky, the sunlight on your skin... it's the perfect mood booster. But while the sun can be your best friend, it can also be your worst enemy when it comes to skin damage.

If you're not careful, prolonged exposure to the sun can lead to sunburn, premature aging, and even increase your risk of skin cancer. But don’t worry—staying safe doesn’t mean giving up your outdoor workouts! With a few smart precautions, you can enjoy the sunshine while protecting your skin.

Why Sun Protection Matters

Before we dive into the best ways to shield yourself from sun damage, let’s talk about why it matters in the first place.

1. Sunburn Is More Than Just Red Skin

We’ve all been there—after a long run or a hike, your skin feels hot, tight, and turns an alarming shade of red. Sunburn isn’t just a temporary inconvenience; it damages your skin cells and increases your risk of skin cancer, especially melanoma, the deadliest form.

2. Premature Aging: Wrinkles and Sunspots

Want to keep your skin looking youthful? Too much sun exposure breaks down collagen and elastin, leading to wrinkles, fine lines, and sunspots. That "healthy tan" you might crave? It's actually a sign of skin damage.

3. Increased Risk of Skin Cancer

UV rays from the sun penetrate deep into the skin and alter your DNA, which can lead to skin cancer. According to the Skin Cancer Foundation, over 90% of non-melanoma skin cancers are a direct result of UV exposure.

Now that we know why protecting our skin is crucial, let’s look at the best ways to do it while keeping up with your fitness routine.

How to Avoid Sun Damage While Exercising Outdoors

1. Time Your Workouts Wisely

The sun is at its strongest between 10 AM and 4 PM, which means UV radiation is highest during these hours. If you're planning an outdoor workout, try to schedule it for early in the morning or later in the evening when the sun isn't as harsh.

If your schedule doesn’t allow for that, don’t worry—there are plenty of other ways to minimize sun exposure.

2. Wear Sun-Protective Clothing

Think clothing can’t protect you from the sun? Think again. Lightweight, long-sleeve shirts, long pants, and wide-brim hats can be game-changers. Look for UPF-rated clothing (Ultraviolet Protection Factor), which is specifically designed to block harmful rays.

What Should You Wear?

- UPF 30+ or UPF 50+ clothing: These fabrics block at least 97% of UV rays.
- A wide-brim hat: A baseball cap is great, but it won’t shield your neck or ears. Go for a hat that provides full coverage.
- UV-blocking sunglasses: Protect your eyes from sun damage and reduce the risk of cataracts.

3. Apply (And Reapply) Sunscreen

Sunscreen is your skin’s best defense against UV damage. But it’s not enough to apply it once and forget about it.

How to Choose the Right Sunscreen

- Broad-spectrum SPF 30 or higher (blocks both UVA and UVB rays).
- Water-resistant formula (important if you're sweating).
- Mineral-based sunscreens with zinc oxide or titanium dioxide (gentler on the skin and provide better protection).

When and How to Apply

- Apply 15–30 minutes before heading out to give your skin time to absorb it.
- Use about a shot-glass-sized amount for your body and a nickel-sized amount for your face.
- Reapply every two hours, or more often if you're sweating heavily.

4. Seek Shade Whenever Possible

If you’re running in a park or cycling through the city, try sticking to shaded areas as much as you can. Trees, buildings, and awnings can provide natural protection from direct sunlight.

5. Stay Hydrated

Did you know that staying hydrated helps your skin? When you're dehydrated, your skin becomes more vulnerable to damage. Drink plenty of water before, during, and after your workout to keep your skin and body in top shape.

6. Use Lip Balm With SPF

Your lips are often forgotten when it comes to sun protection, but they can burn just as easily as the rest of your skin. Use a lip balm with SPF 15 or higher to keep them safe.

7. Be Mindful of Reflective Surfaces

Water, sand, pavement, and even snow can reflect UV rays, increasing your exposure. If you’re working out near these surfaces, take extra precautions by wearing sunglasses and reapplying sunscreen more frequently.

8. Cool Down in the Shade

After your workout, avoid standing in the sun to cool down. Instead, find a shaded area to stretch and let your body recover in a lower-risk environment.

What to Do If You Get Sunburned

Despite your best efforts, sunburns can still happen. If you find yourself with red, painful skin after exercising outdoors, follow these steps:

1. Get out of the sun immediately. Find shade or go indoors.
2. Apply aloe vera or a cooling lotion. This helps soothe the skin and reduces inflammation.
3. Take a cool shower. Hot water can make the burn worse, so keep it lukewarm.
4. Drink plenty of water. Sunburn dehydrates your skin, so rehydration is essential.
5. Avoid peeling or scratching. Let your skin heal naturally.
6. If blisters form, don’t pop them. This could lead to infection.

If your sunburn is severe—accompanied by fever, chills, or dizziness—seek medical attention.

Final Thoughts

Exercising outdoors is a fantastic way to stay fit and enjoy nature, but the sun doesn’t always play nice. Protecting your skin should be just as important as stretching before a run or staying hydrated during a workout.

By wearing the right clothing, using a good sunscreen, seeking shade, and timing your workouts wisely, you can enjoy the benefits of outdoor exercise without worrying about sun damage. Your future self (and your skin) will thank you!