Summer is the perfect time to bring your workouts outdoors. When the weather warms up, there are so many fitness activities that you can do – running, hiking, swimming, biking, conventional sports and so much more. Outdoor workouts are just more fun than exercising at home or at the gym, do you agree?
But as much as we loving being under the sun, it’s also important to be aware of its negative effects to our skin. Skin damage can cause dark spots, premature ageing, dry skin, wrinkles, sun burn and worse, skin cancer.
So in today’s blog entry, let’s discuss the different ways to protect your skin from sun damage while doing your workouts under the sun this summer.
1. Schedule your workouts wisely.
Avoid doing your workouts between 10 am to 2 pm when the sun’s harmful rays are the strongest. An early morning workout or an afternoon one would be an ideal time to enjoy the outdoors while saving your skin from being exposed to the damaging UV rays.
2. Apply sunscreen to your face and body.
Use water-resistant sunscreen with SPF 45 or higher even on a cloudy day and even when you are not going for a swim. Hey, you are going to sweat a lot, remember? Apply it liberally to your face, neck, arms, legs and back at least 30 minutes before heading out for proper absorption.
3. Wear protective clothing and use protective gear.
Wear loose, light-colored clothing with Ultraviolet Protection Factor (UPF). Here’s a Pro Tip from an article on ESPN.com:
“There are four factors to consider when evaluating your clothing for its sun-protecting benefits: the type of weave (tighter is better); the color (darker offers more protection); the material (a nylon or a nylon-polyester blend is best; cotton is least protective); and the state of the material (dry is better than wet).”
Don’t forget a hat or visor to protect your face and of course, sunglasses that offer UV/UVB protection to prevent cataracts and ocular melanoma caused by UV exposure.
4. Stay hydrated.
Extreme sun exposure can lead to dehydration and heat stroke. Drink a glass or two of water before you begin your workout and take a drink every 15 minutes during your workout. Since you’re outdoors, get yourself a hydration pack or belt bottle carrier like these ones from Amazon (see photos below) to keep yourself hydrated all throughout your outdoor workout.
After your workout, don’t forget to consume even more water and replenish your electrolytes with natural and healthy post-workout meal.