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Sun protection is crucial for endurance athletes who often spend prolonged periods outdoors, exposed to the elements. Proper sun safety can prevent skin damage, reduce the risk of skin cancer, and enhance athletic performance by preventing sun-induced fatigue. Here's a simple guide to staying protected under the sun.
UV radiation from the sun includes UVA and UVB rays. UVA rays penetrate deep into the skin and are primarily responsible for aging, while UVB rays damage the surface of the skin causing sunburn. Both contribute to an increased risk of skin cancer.
The sun’s rays are strongest between 10 AM and 4 PM. Schedule long training sessions early in the morning or later in the afternoon to avoid peak UV radiation times.
Select a broad-spectrum sunscreen that protects against both UVA and UVB rays. Look for a product with an SPF of 30 or higher. For endurance activities, water-resistant formulas are recommended as they are less likely to wash off due to sweating or water exposure. Something like PELOTAN SPF 30 Spray, which is an easy to use spray, or LifeJackets Mineral Sun Stick SPF 50+ which is heavy duty face and lip protection, fits all of these requirements.
Apply sunscreen liberally 15 minutes before sun exposure to ensure it fully binds to the skin. Don’t forget often-missed spots like the ears, back of the neck, and bald spots. Reapply every two hours, or more frequently if sweating heavily or swimming.
Wear lightweight, long-sleeved shirts and long pants made from UV-protective fabric. Many athletic wear brands offer clothing specifically designed to block UV radiation.
The same goes for a cap or visor. Again, many are made with materials that offer UV protection, such as the Ronhill Sun Cap. A cap or visor will also help keep your eyes in the shade and reduce glare.
Wearing UV-blocking sunglasses will protect your eyes from harmful rays and reduce glare, enhancing visibility on bright days. Sunglasses like the Knockaround Campeones offer UV400 protection, which provide nearly 100% protection from harmful ultraviolet light rays.
If you experience sunburn, treat it with cool compresses, aloe vera, or over-the-counter hydrocortisone cream to reduce inflammation and discomfort. If the sunburn is severe, seek medical advice. Products such as PELOTAN Aprés provide fast acting relief and a long lasting, dramatic cooling and moisturising effect, whilst also bringing down core body temperatures.
Stay hydrated to prevent heat exhaustion, which can exacerbate the effects of sun exposure. Drink water regularly before, during, and after exercise.
Consider using a wearable UV monitor to keep track of your real-time UV exposure. This can help you manage your sun protection strategies more effectively.
By following these simple, effective tips, endurance athletes can enjoy their training and competitions without the worry of harmful sun exposure. Remember, the key to sun safety is preparation and protection.
By also understanding the risks associated with UV exposure and implementing effective sun protection strategies, athletes can safeguard their health while enjoying their outdoor activities.
