The 10 Essentials of Hiking: Sun Protection

The moment you step onto the trail, you are stepping into a powerful relationship with the elements. We often focus on rain, cold, or navigation, but the most constant, and often underestimated, force we face is the sun. 

As one of the Ten Essentials of Hiking, Sun Protection has both short and long term impacts. It can be seriously risky.

I learned this lesson the hard way on a high-altitude hike. I felt the cool mountain air and completely forgot that the sun's rays are more intense at elevation. By the time I got back to camp, my face and the backs of my hands were radiating heat. It was a miserable night, and the sunburn drained my energy the next day. 

As we gain wisdom and experience in the outdoors, we learn that proactive care is always better than reactive recovery. Sun protection is a prime example of this.

Here is a look at the best practices for sun protection, focusing on the methods and tools that ensure your active outdoor life stays safe and comfortable.

Why Sun Protection is a Non-Negotiable Essential

For those of us dedicated to a lifelong pursuit of the outdoors, protecting ourselves from the sun is crucial for two main reasons:

Immediate Health and Comfort. Sunburn leads to pain, blistering, and increased body temperature, which can quickly lead to dehydration and heat exhaustion—a situation that can become an emergency on the trail.

Long-Term Health. Consistent sun exposure contributes to aging skin and, more seriously, increases the risk of skin cancer. Protecting yourself today ensures you can enjoy the trail tomorrow and for decades to come.

Your Sun Protection Toolkit: Differentiating the Methods

Effective sun protection involves a layered approach. You should never rely on just one method. Your toolkit should include a combination of physical barriers and chemical protection.

Physical Barriers (Wearable Gear)

These are the most reliable methods because they offer constant, measurable protection without needing reapplication.

• Hats. A wide-brimmed hat is your first line of defense, shielding your face, ears, and neck from direct sun. A baseball cap is fine, but a full-brimmed hat is significantly better for all-around coverage.
• UPF Clothing. Look for clothing labeled with an Ultraviolet Protection Factor (UPF). This rating tells you exactly how much UV radiation the fabric blocks. A shirt with UPF 30 means only 1/30th of the sun's UV rays reach your skin. This is perfect for long days, eliminating the need to slather sunscreen over large areas of your body.
• Shirts and Pants. Many hikers feel cooler in short sleeve shirts and hiking shorts. But, of course, this exposes arms and legs to the sun. Consider long sleeve and long pants made of light weight, breathable, and high UPF materials.
• Sunglasses. Protect your eyes from UV damage and prevent strain. Look for lenses that offer 100% UV protection (often labeled as UV400). Eye protection is not just about comfort and fashion; it's about preserving your vision.
• Buffs/Gaiters. A lightweight neck gaiter or bandana is excellent for protecting the often-forgotten area of the neck and the backs of your hands, especially when hiking at high altitude.

Chemical Protection (Sunscreens)

Sunscreen is essential for all exposed areas of skin that cannot be covered by clothing, such as the face, neck, and hands.

• Broad-Spectrum is Best. Always choose a sunscreen that is Broad-Spectrum, meaning it protects against both UVA (aging) and UVB (burning) rays.
• SPF 30 or Higher: While SPF 15 blocks about 93% of UVB rays, SPF 30 blocks 97%. Higher is better.
• Mineral vs. Chemical
• Mineral Sunscreens (containing Zinc Oxide or Titanium Dioxide) sit on the skin's surface and physically block the sun. They are often preferred for sensitive skin.
• Chemical Sunscreens absorb the UV rays and convert them into heat.
• Reapply Regularly. Sunscreen effectiveness wears off due to sweating and wiping. Reapply every two hours, and more frequently if you are sweating heavily. Don't forget the tops of your ears and the backs of your hands!

Cloud Cover 

Clouds on extremely overcast days can block up to 70-90% of these UVB rays. But, beware on partly cloudy days! On less than extremely overcast days, some clouds can actually create higher UV levels than a perfectly cloudless day. When compared with completely clear skies, studies have shown that partially cloudy skies have raised the UVB rays by as much as 25% and can increase DNA damage up to 40%! So, don’t be fooled into thinking your skin is protected on partly cloudy days. 

The Altitude Factor

For mountain hikers, sun protection requires extra diligence. For every 1,000 feet (about 300 meters) in elevation gain, UV intensity increases by roughly 10-12%. Even on a cloudy or cool day, the risk of sunburn is significantly higher in the mountains. Treat sun protection with the same seriousness as your navigation plan.

A lifelong pursuit of the active outdoor lifestyle requires us to be mindful stewards of our bodies. By making sun protection a non-negotiable part of your gear list and daily routine on the trail, you are ensuring that your focus stays on the beauty of the wild, and your body stays healthy, comfortable, and ready for the next adventure.