For many athletes, training outdoors is simply part of the lifestyle. Whether you’re running, cycling, rowing, playing football, or competing in endurance events, you’re regularly exposed to heat, sunlight, and changing environmental conditions.
“Wear sunscreen. If I could offer you only one tip for the future, sunscreen would be it”
Mary Schmich
While most athletes focus heavily on training, nutrition, and recovery, sun health and hydration are often overlooked. Yet both can have a significant impact on performance, recovery, and long-term wellbeing.
Why Outdoor Athletes Need to Take Sun Exposure Seriously
Outdoor athletes can spend hundreds of hours each year exposed to ultraviolet (UV) radiation, often during peak sunlight hours. This prolonged exposure can increase the risk of dehydration, sunburn, heat-related illness, and long-term skin damage.
The challenge is that many athletes don’t immediately notice the effects. Unlike a muscle strain or injury, UV damage accumulates over time, making prevention essential rather than reactive.
Some of the sports associated with the highest levels of UV exposure include:
- Running
- Cycling
- Golf
- Tennis
- Cricket
- Surfing
- Sailing
- Triathlon
If you’re regularly training outdoors, protecting your skin should be considered just as important as wearing the correct footwear or following a structured training plan.
A Common Mistake Athletes Make
One of the biggest misconceptions is believing that sun protection is only necessary on hot or sunny days.
In reality, UV rays can penetrate cloud cover, meaning athletes can still experience skin damage even when temperatures are cooler or the sky appears overcast. Many athletes also underestimate how much sunscreen effectiveness decreases through sweating, water exposure, and repeated towel use during training sessions.
This is why a “one-and-done” sunscreen application often isn’t enough for prolonged outdoor activity.
Hydration and Sun Exposure: Why They Matter for Performance
Hydration plays a critical role in nearly every function of the body. It helps regulate temperature, transport nutrients, support muscle contractions, and maintain concentration during training and competition.
Even mild dehydration can negatively affect performance. Athletes may experience reduced endurance, slower reaction times, increased fatigue, headaches, dizziness, and muscle cramps.
A practical example is a runner completing a long summer training session. Losing fluid through sweat without adequately replacing it can lead to a noticeable drop in pace, decision-making ability, and overall training quality.
Developing good hydration habits doesn’t need to be complicated. Consistently drinking throughout the day, carrying a water bottle, and hydrating before, during, and after exercise can help maintain performance and recovery.
Don’t Forget About Electrolytes
Water is essential, but it isn’t always the complete solution.
During prolonged exercise, athletes lose electrolytes such as sodium, potassium, and calcium through sweat. These minerals help regulate fluid balance and muscle function, making them particularly important during hot weather or longer training sessions.
Athletes participating in endurance events, double training days, or competitions in warm climates may benefit from electrolyte supplementation alongside their normal hydration strategy.
Building Better Sun Health Habits
The good news is that protecting yourself from the sun doesn’t require drastic lifestyle changes. Small, consistent habits can dramatically reduce your risk while helping you perform at your best.
Start by checking the UV index before training, particularly during the summer months. Where possible, schedule sessions outside of peak UV hours between 10am and 4pm.
Athletes should also make sure they:
- Apply a broad-spectrum SPF 50 sunscreen before activity
- Reapply sunscreen every two hours when outdoors
- Wear sunglasses with 100% UVA and UVB protection
- Use hats, caps, or UV-protective clothing where appropriate
- Increase fluid intake during hot conditions
It’s also worth making skin checks part of your routine. A monthly check can help identify any unusual changes early and provide peace of mind.
Expert Insight: Performance Starts with Protection
Athletes often view hydration and sun protection as separate from performance, but they are closely connected. Poor hydration can impair physical and cognitive performance, while repeated sun damage can affect long-term health and availability for training.
The athletes who perform consistently over time are often those who master the basics. Hydration, sunscreen, recovery, and smart planning may not be glamorous, but they are powerful tools for protecting both health and performance.
What Should You Do Next?
If you’re training outdoors regularly, take a moment to assess your current habits.
Are you drinking enough throughout the day? Do you reapply sunscreen during long sessions? Are you protecting your eyes and checking your skin regularly?
Small improvements today can help protect your health, improve your recovery, and support your performance for years to come.
Frequently Asked Questions (FAQ’s)
How much water should athletes drink each day?
General recommendations suggest around 2.1 litres for women and 2.6 litres for men, although athletes may require significantly more depending on training load and environmental conditions.
Can you get sunburned on a cloudy day?
Yes. UV radiation can pass through cloud cover, meaning skin damage can occur even when the sun isn’t visible.
What SPF sunscreen is best for athletes?
A broad-spectrum SPF 50 sunscreen is generally recommended for prolonged outdoor activity, particularly during summer months.
Why are electrolytes important?
Electrolytes help regulate hydration, support muscle contractions, and maintain nerve function. They become especially important during prolonged exercise and hot weather.
How often should athletes check their skin?
A monthly skin check is recommended to identify any changes in moles, freckles, or skin lesions. If anything appears unusual, seek professional medical advice.
References
Andrews, L. (2022) Commentary: Sport-specific Factors Impacting Solar Ultraviolet Exposure in Individuals Who Perform Outdoor Sport Activities. Available at: https://www.dermatoljournal.com/articles/commentary-sport-specific-factors-impacting-solar-ultraviolet-exposure-in-individuals-who-perform-outdoor-sport-activities.pdf (Accessed: 5 June 2026).
Bleasdale, J. (2025) Hydration recommendations for athletes. Unpublished infographic.
Cedars-Sinai (2026) What are Electrolytes? Available at: https://www.cedars-sinai.org/stories-and-insights/expert-advice/electrolytes (Accessed: 9 May 2026).
Gilaberte, Y., et al. (2022) Photoprotection in Outdoor Sports: A Review of the Literature and Recommendations to Reduce Risk Among Athletes. Available at: https://pubmed.ncbi.nlm.nih.gov/35099755/ (Accessed: 9 June 2026)
Melanoma Fund (2026) Raising awareness of sun protection in sport. Available at: https://melanoma-fund.co.uk/sunguarding-sport/ (Accessed 5th May 2026)
Skin Cancer Foundation (2026) Sunscreen & Your Skin. Available at: https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/ (Accessed 7th May 2026)
SPARMS (2025) Sun Protection for Athletes: Stay Cool and Protected During Outdoor Sports. Available at: https://au.sparms.com/blogs/news/sun-protection-for-athletes-stay-cool-and-protected-during-outdoor-sports. (Accessed 7th May 2026)