Sun Protection for Hikers: 5 Essential Tips for the Trail
Learn 5 essential sun protection tips for hikers – from UPF clothing and hats to sunscreen and altitude adjustments – to prevent sunburn and skin damage on the trail.
Reading Time: 12 minutes
Introduction
Ever come back from a beautiful mountain hike only to find a painful sunburn as your souvenir? You’re not alone. Hikers love the great outdoors, but those hours spent under open skies can take a serious toll on your skin. In fact, more Americans are diagnosed with skin cancer each year than all other cancers combined, and 1 in 5 will develop skin cancer by age 70. The risk is even higher when you’re at elevation or in intense sun for long periods – which is exactly what happens on many hikes.
By understanding the unique sun challenges hikers face (like stronger UV rays at high altitudes and limited shade on trails) and taking smart precautions, you can prevent sunburn, premature aging, and skin cancer while still savoring every moment outside. This guide walks you through five essential sun protection tips specifically for hikers. We’ll cover everything from UPF 50+ clothing to scheduling hikes around peak UV hours, with scientific insights and practical advice to keep you protected.
Let’s gear up and get started – so you can hit the trails confidently, knowing you’re protected from the sun’s harmful rays!
1. Cover Up with UPF 50+ Clothing
Clothing is your first line of defence on the trail. Instead of exposing skin and relying solely on sunscreen, experienced hikers wear UPF-rated apparel – long sleeves, pants, and accessories designed to block UV radiation. "UPF" (Ultraviolet Protection Factor) measures how much UV can penetrate the fabric. Experts recommend UPF 50+, which blocks 98% of UV rays.
Regular clothing doesn’t cut it. A white cotton tee offers about UPF 5 – allowing up to 20% of UV rays to pass through, and even less if wet. In contrast, a quality UPF 50 hiking shirt shields you from almost all harmful rays – rain or shine.
Tip: Seek out breathable, moisture-wicking UPF gear. Brands like equatorSun offer long-sleeve shirts, pants, and neck gaiters that protect without overheating. Many mountaineers actually feel cooler in a breezy UPF shirt than with bare skin!
Also consider protecting your hands and neck with UV gloves or a gaiter. These small accessories add valuable coverage, especially when using trekking poles. Less exposed skin means less sunscreen needed – and more consistent protection.
2. Wear a Wide-Brim Hat and UV-Blocking Sunglasses
Even with good clothing, your face and eyes need attention. Bring a wide-brimmed or neck-flap sun hat for full coverage – ears, neck, and face are high-risk spots for sun damage. Choose UPF 50+ breathable fabric for lightweight protection that’s hiker-friendly.
Quality sunglasses are also crucial. UV rays can damage eyes, leading to cataracts or worse. Look for wraparound styles with 100% UVA/UVB protection. These shield against direct and reflected light – ideal for high-elevation or snowy environments.
Cloudy days? Still wear your hat and shades – up to 80% of UV passes through clouds. Sun protection is not just for sunny weather!
Tip: Want to understand how UVA rays sneak through cloud cover and glass? Read our article on: Understanding UV Rays.
3. Apply Broad-Spectrum Sunscreen
Clothing and hats are great, but some skin will always be exposed. Use a broad-spectrum SPF 30 or higher to cover your face, neck, hands, and other exposed areas. “Broad-spectrum” means it blocks both UVA and UVB rays.
Apply generously before your hike – don’t forget the ears, back of the neck, and knees. Follow the teaspoon rule: a teaspoon per limb, and one for the face/neck. Opt for sweat-resistant, sport, or mineral sunscreen that won’t sting if it drips into your eyes.
Reapply every 2 hours, especially if sweating heavily. A snack or water break is a perfect reminder to recoat.
Did you know? Just five sunburns in your life can double your risk of melanoma.
4. Plan Your Hike Around the Sun
The sun’s strength peaks between 10am and 4pm. Plan your hikes early in the morning or later in the afternoon to reduce UV exposure. It’s cooler too – double win!
If you must hike during midday, take breaks in shaded spots – under trees or rocks. Shade can significantly reduce exposure, even if it doesn’t block all UV. Some hikers even bring a UV-reflective umbrella for portable shade.
Always check the UV index for the day. A reading of 8 or higher? That’s extreme – bring extra protection, adjust your timing, or opt for a shadier route.
5. Extra Caution at High Altitudes and Around Reflective Surfaces
At higher elevations, UV intensity increases about 10–12% per 1000m (3280ft) gained. That summit hike? It hits harder than the valley floor. Don’t let the cool breeze fool you – it’s still UV intense!
Hiking in alpine or snowy terrain? You’re dealing with stronger UV rays and extra reflection. UV increases with altitude, and snow or water can bounce rays back up at you – hitting your chin, nose, and under your hat brim.
Double up your protection: wear a neck gaiter or UPF face covering, use a hat with a brim and neck flap, and reapply sunscreen more often. For snow hikes, glacier glasses or wraparound shades are a must to prevent eye damage and snow blindness.
Fresh snow can reflect up to 88% of UV radiation, and water or pale rock can reflect 10–30%. Don’t skip sunscreen under your nose or chin – these spots often get hit from below.
Also, be careful with cloudy conditions at altitude. UV can be scattered by clouds and reflected back down – meaning you might still burn when it doesn’t feel sunny. Stick to your sun safety routine regardless of weather.
Have a Safe Hike!
Sun protection doesn’t mean you have to sacrifice your adventure. With the right gear and planning, you can enjoy every hike without risking sunburn or long-term skin damage. Just remember the five essentials: wear UPF clothing, a hat and sunglasses, sunscreen (and reapply!), plan around peak UV times, and be extra cautious at altitude or near reflective surfaces.
Each of these layers builds a strong defense against harmful rays – and lets you stay outside longer, more comfortably, and more safely. So check your trail map, grab your sun gear, and get out there. The mountains are calling – just don’t forget your SPF!
Check out our range of sun protective tops - it has your whole family covered:
- Women's Sun Protective Tops
- Men's Sun Protective Tops
- Kids' Sun Protective Tops
- Baby & Toddler Sun Protective Tops
Each piece is designed for maximum comfort and protection.
Frequently Asked Questions (FAQ)
Yes, you should still apply sunscreen to any exposed areas such as your face, neck, and hands. UPF clothing offers strong protection, but sunscreen is essential for skin that clothing can’t cover. UV rays can also reflect off surfaces like water, so it would be a good idea to double-up your protection with sunscreen if you're not wearing UPF clothing.
You should reapply sunscreen every 2 hours, or more often if you're sweating heavily or wiping your skin. Even water-resistant formulas lose effectiveness over time during outdoor activities.
Absolutely. Up to 80% of UV rays can pass through clouds, and cool temperatures don’t reduce UV exposure. Many hikers get sunburned on overcast days or in breezy alpine environments because they underestimate the risk.
Wear UPF 50+ long-sleeve shirts, long pants, a wide-brim hat, and UV-blocking sunglasses. Also consider a neck gaiter or gloves if you use poles. Choose lightweight and breathable fabrics so you stay cool while protected.
Yes – for every 1000 meters (about 3280 feet) of elevation gain, UV intensity can increase by 10–12%. That means even on cooler mountain hikes, your UV exposure may be significantly higher than at sea level.