Whether you’re heading out on a morning run or doing yoga in your backyard, scheduling an outdoor workout is a great way to feel the breeze and listen to the sounds of nature. While you’re outside, however, you may run the risk of getting sunburnt or developing other health-related conditions. Change your scenery and learn a few ways to avoid sunburn during an outdoor workout with these skin care tips.
Working out during peak sunlight hours can be harmful to your skin. To protect it, schedule your outdoor workouts during the early morning or late evening when UV rays aren’t as intense. These cooler times also make physical activity more comfortable.
If you’re working out closer to the evening, be mindful of any chills or drops in temperature when the sun sets. Using an infrared heater in windy conditions, for instance, can regulate your workout environment during these hours if it gets chilly.
While you may want to wear your favorite athletic clothes, invest in workout gear designed to shield your skin from harmful UV rays. Look for tops, leggings, or hats made with UPF (Ultraviolet Protection Factor) fabric as these clothes block a significant percentage of UV radiation and reduce your exposure. Long sleeves and wide-brimmed hats also provide extra protection, especially if you’re planning a longer session outdoors or hiking through rough terrains.
Sunscreen is the perfect resource to use when trying to avoid sunburn during an outdoor workout. Before heading out the door, apply a broad-spectrum sunscreen with an SPF of at least 30 to shield against the UV rays.
For the best results, water-resistant sunscreens will keep you covered no matter how hard you push yourself. Bring a travel size container for your longer workouts and apply it every two hours or more if you’re sweating heavily.
To avoid direct exposure to the sun, choose workout routes or areas surrounded by trees, tall buildings, or other structures that provide shade. While the sun is still present, shaded areas will protect your body from excessive heat and bright UV rays. For activities like yoga or circuit training, setting up under a canopy or umbrella in your backyard is also a great option.
Accessories like UV-blocking sunglasses and baseball caps protect your eyes and face and ensure sun-safe comfort while you work out. Additionally, arm sleeves and neck gaiters treated for UV-protection are handy for shielding the more vulnerable areas of your skin. The next time you’re shopping for workout equipment, check out the different apparel you can wear for your outdoor adventures.
Before heading outside, check the day’s UV index and weather conditions. A UV index above three indicates that you may need to prepare for a hot day ahead. Cloud coverage does not mean UV rays aren’t present, so don’t skip your protective measures. To protect your skin from sun damage, avoid heading out when UV alerts are high, and pay attention to forecasts that indicate extreme heat or humidity.
Along with protecting your skin, be sure to stay hydrated! Being outdoors under the sun increases the risk of overheating, which can make your skin more sensitive to UV rays.
Drink plenty of water before, during, and after your workout to stay nourished throughout your workout session. Especially on hot days, you may feel more exhausted underneath the sun than you would in an air-conditioned gym. Grab your water bottle and your sunscreen for a rejuvenating workout.
