Sunburn and sun protection are key factors for outdoor exercise and sports, especially in hot and humid situations. Sunburn has an impact on thermoregulation and the dissipation of excess heat, which can have a significant impact on performance. It increases the risk of heat-related sickness in athletes. Sweating, while necessary for thermoregulation, also increases photosensitivity to the sun, lowering the quantity of UV exposure (ultraviolet radiation) required before sunburn occurs.
However, in order to acclimatise for competition, athletes must occasionally train in hot, humid, and frequently high-UV (ultraviolet radiation) circumstances, or they simply cannot control the schedules and locations for events and practices. So, what can sportsmen and recreational exercisers do if they are unable to escape the sun?
In this blog post, we will discuss effective treatments and precautions athletes can take to ensure skin safety while playing sport. These protective measures are especially important because physical activity is linked to a 28% increased risk of melanoma, mostly through sunburns rather than direct exercise.
Strategies to maintain optimal skin health as an athlete
Wear sunscreen
One of the most crucial steps in minimising the risk of sun damage while playing sport is by protecting your skin from the sun’s harmful rays. This can be done by using sunscreen. Look for a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or higher.
Be generous with your sunscreen application to all exposed areas of your skin, including your face, neck, arms, bald patches, back of hands and the top of the feet. Make sure to reapply every two hours, especially if you are sweating excessively or participating in water sports. Choose a sunscreen that is water-resistant to maintain its effectiveness during physical activities.
Seek shade and time your activities
When possible, avoid playing sports in the middle of the day, and getting scorched in the summer sun, when the sun’s UV levels are at their highest. To check the UV level of the sun, scroll down on your iPhone when seeing the current temperature in the weather app to locate the current UV value. Any reading more than 2 is harmful to the skin. Try to schedule your sports sessions during the early morning or late afternoon. Seek shade whenever possible, especially during breaks or rest periods.
Wear protective clothing and accessories
Choosing the right clothing and accessories can significantly reduce your exposure to the sun. Opt for lightweight, loose-fitting, and breathable clothing that covers your arms, legs, and neck. Look for fabrics with a tight weave, as they offer better sun protection. Some brands even offer clothing specifically designed with UPF (Ultraviolet Protection Factor) ratings that provide additional sun protection. If you’re training in an open field or on a track, try to carry a portable umbrella or canopy to create your own shade.
Wear a wide-brimmed hat to shield your face, ears, and neck from direct sunlight. Additionally, invest in a good pair of UV-blocking sunglasses to protect your eyes from both UVA and UVB rays. Wraparound styles offer better coverage. If you’re prone to dry lips or cold sores, consider using a lip balm with SPF to protect your lips as well.
Stay hydrated
Proper hydration is crucial for maintaining healthy skin and regulating body temperature. When you’re active in the sun, the risk of dehydration increases. Dehydrated skin is more susceptible to sunburn and damage, so maintaining optimal hydration levels will help protect your skin from the inside out.
Drink plenty of water before, during, and after your activities to stay adequately hydrated. It is recommended that the athlete should consume 7-12 ounces (approx. 1-2 glasses) of cold fluid about 15-30 minutes before a workout. Hydration after an exercise should seek to compensate for any fluid loss that occurred during the practise or competition.
Closing thoughts
As an athlete, it’s essential to prioritise sun protection to safeguard your skin from harmful UV radiation to ensure both your short-term performance and long-term health. While sunlight is essential for Vitamin D synthesis, overexposure to harmful ultraviolet (UV) radiation can lead to sunburns, premature ageing, and even skin cancer.
By incorporating these strategies into your routine, you can minimise the risk of sun damage and maintain healthy skin in the long run. Remember to wear sunscreen, seek shade, time your activities wisely, wear protective clothing and accessories and stay hydrated. Taking these precautions will not only contribute to your athletic performance but also protect you from the risks associated with prolonged sun exposure. Make sun protection a habit, and your skin will thank you for it!
