Enjoy the sun but avoid UV damage, by wearing sunglasses with both UVA and UVB protection and following these sunburn prevention tips.
Of course, one of the attractions of adventure sports is enjoying the outdoors. While this can certainly improve our fitness and mental health, we can get serious injuries from the sun’s ultraviolet (UV) rays. This can occur almost anywhere, at any altitude or latitude (depending on time of day and year). Here in Scotland, sun protection from both UVA and UVB is definitely a thing at certain times of year (especially for those of us that are fair-skinned). That’s why I give sunburn prevention tips during my guided outdoor activities. Read on to learn more.
Weather forecasts from the UK Met Office include a daily UV Index to help decide how much protection you need.
Go to:
Solar radiation and the need for UV sun protection
Although the sun is 93 million miles away, its light energy sustains almost all life on earth, drives our weather and provides electricity via solar power (it even helps our bodies make vitamin D!). However, all that energy can also harm us, leading to injuries such as sunburn, snowblindness, cataracts and potentially fatal cancers. Some of this light is absorbed by the the Earth’s protective ozone layer (now mostly repaired since the discovery of the infamous ‘ozone hole’ in the 1970’s). However, current climate change models suggest an increase in dangerously hot and sunny weather for some parts of the world. Therefore, using good UV sun protection and knowing how to avoid sunburn are still vital when outdoors.
| Wavelength (nm) | Type | Effects |
|---|---|---|
| 700-1,000,000 | Infrared | Invisible. Gives sensation of heat. |
| 380-700 | Visible light | White light composed of various colours including red, orange, yellow, green, blue, indigo, violet. |
| 315-400 | UVA | Invisible. Causes some cancers. Damages DNA through reacting with oxygen. Protection against UVA/UVB: sunscreen, clothing, shade, sunglasses. |
| 280-315 | UVB | Invisible. Mostly absorbed by the atmosphere (particularly the ozone layer). Used by the body to help produce Vitamin D. Damages DNA, causes sunburn, skin aging, skin cancer. Protection against UVA/UVB: sunscreen, clothing, shade, sunglasses. |
| 100-280 | UVC | Invisible. Mostly absorbed by the atmosphere and presents little risk to humans. Kills germs (antibacterial lamps emit UVC). |
⚠️ Repeated sunburn increases skin cancer risk. People with many skin moles are particularly at risk of developing dangerous melanomas, so should have regular medical checks.
How to avoid sunburn
Sunburn is a painful and potentially serious form of heat injury. The skin pigment melanin is our main protection against excess UV rays from the sun. Although any skin type can get sunburn, those with dark skin have lots of melanin and therefore a good level of natural protection. Conversely, people with pale skin and/or freckles have very little melanin and therefore need better sun protection. See below for advice.
How to avoid sunburn
- Limit sun exposure
- Tan gradually (if possible)
- Cover up
- Apply sunscreen correctly
- Careful on windy days
- Extra care near snow or open water
Watch your timing
First, limit your sun exposure, especially if it is early in the season, or you are not used to those conditions. Go out in the morning and/or evening when the sunlight is less strong. Put a daily time limit on how long you spend in the sun. Remember UV exposure is cumulative. So spending 20 minutes in strong sunshine 3 times a day equates to 1 hour’s worth of UV exposure. Secondly, build up your tan gradually, if possible. Consider adding a few minutes per day to the length of time you spend in direct sunlight. This depends on your skin type: the darker your skin, or the more readily you tan, the quicker you can build up exposure. Use sunsreen and shade before you start to burn. If you don’t tan (ie: have very fair skin and/or freckles), you may need sunscreen in order to safely increase your exposure.
What to wear for sun protection
Third, cover up with lightweight clothing layers. T shirts, long-sleeved shirts and baselayers offer lots of adjustment without being too warm (some have a UV sun protection rating too). A brimmed or peaked hat will shade the back of your neck and face effectively. During sunny weather in Scotland for example, I wear a baseball cap when hiking and a helmet with a large visor when mountainbiking. However, in snowy alpine conditions, a headscarf or jacket hood can work better. On the water, rash vests are another great option for sunburn prevention. Remember your thighs, upper calves and the tops of your feet are especially vulnerable to sun exposure and definitely wear sunglasses that offer proper UV protection. Fourth, apply sunscreen correctly. The higher its sun protection factor (SPF), the more UV filtering it will provide. This is especially important at higher altitudes, where UV light is often stronger. To avoid UV skin damage (keratinitis), also apply good moisturiser. And remember to reapply, especially if wet!
⚠️ Reddened skin is an early warning sign of sunburn. Apply sunscreen, cover up or seek shade. Take extra care if you have dark skin as reddening may be less noticeable.
Where to apply sunscreen
For the prevention of sunburn, apply sunscreen especially to these areas:
- top of head
- shoulders
- nose
- back of neck
- upper chest
- upper calves
- upper arms
- back of hands
- top of feet
Cover ALL exposed skin if sunbathing!
Check weather and location
Fifth, check the weather and location. A cooling breeze can hide the fact you are burning. Snow and open water reflect sunlight, therefore increasing your dosage and burning you sooner. When sea kayaking and canoeing in Scotland for instance, sunny weather comes as a nice surprise, but can easily lead to us getting sunburnt! And remember there is much stronger UV light at high altitude, so beware.
Sunglasses UV protection
Its all very well knowing how to avoid sunburn, but you can still suffer UV damage to your eyes. Snowblindness or flash burns are the names given to what is effectively sunburn of the retina! Although this sounds like it is only a problem in snow, it can also occur when excess UV light is reflected off water. To reduce pain and discomfort, follow my UV sun protection tips for eyes…
⚠️ Looking directly at the sun will cause eye damage (even with sunglasses). Permanent blindness is also possible, especially if viewing the sun with binoculars, cameras or telescopes.
First, select only good quality sunglasses or goggles with lenses rated for both UVA and UVB (very cheap ones are unlikely to offer full UV protection). Personally, I like a semi-wraparound style when I’m ski touring or winter mountaineering in Scotland (see my Cab9 Edge review). Just remember that slightly cheaper ones that you do wear are better than really expensive ones that you don’t ! If you wear glasses or contact lenses check if your prescription includes UV sun protection. Sunglasses tint is largely a personal choice based on the conditions. However, do check you can legally drive in them (some high-altitude mountaineering lenses are too dark for safe driving). Check the side coverage – some designs let more light in at the sides than others. Polarised lenses are great for reducing glare, especially on water. But it can be difficult to read digital displays with them!
🌥️Overcast weather can still feature glare from invisible ultraviolet light, especially in snowy or watery environments.
Protection against the sun’s UV rays is an important factor during outdoor activities. Reflection off water and snow can both lead to increased harm, especially in those with fair or untanned skin, or without protection of clothing or sunscreen. Hopefully, these sunburn prevention tips will help you enjoy safe and comfortable outdoor activities.
Outdoor activities in Scotland with Arc Guiding
The Highlands of Scotland get an annual average of 711-1140 hours of sunshine. Although this doesn’t sound like much, frequently breezy and changeable weather often leads to people underestimating the strength of the sun. Sunscreen is recommended for outdoor activities during clear weather in spring and summer.