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Sun and hiking are a winning combination, but you have to protect yourself in the right way. If even on hot days you don't want to give up your walk, if you're a hardened runner who doesn't let the heat stop you or if you love to train outdoors to combine hiking and tan, this is the article for you.

Many athletes don't use sunscreen for many reasons: some think it makes you sweat, some don't need it because you don't get sunburnt while running and some are simply a bit lazy.

But if you are about to go out for a walk, a run or a training session in the park it is very important to use a good sunscreen.

Sun and hiking: all the rules to respect

Every time you take on hiking, you have to prepare well. It is important to choose the right shoes, technical clothing, and, in the case of outdoor hiking, good protection. But what are the precautions to take in the case of outdoor hiking? Let's see them together:

The right times

Never go out for training during the hottest hours of the day. Ideally first thing in the morning or evening. Never from 11 a.m. to 4 p.m.

Forecasts of the degree of solar irradiation are increasingly published in newspapers near the weather forecast.

Proper hiking gear

It is important to protect the skin not only through the sun but also through the use of physical barriers. Choose a T-shirt, cap and sunglasses. As far as clothing is concerned, opt for technical garments that reflect the sun's rays better without making you sweat too much. Remember that a dark, technical fabric that stays dry protects you much better than a white (or light cotton) garment.

Sun and hikes, watch out for the location!

Not all hikes are the same. If you travel on land, on a lawn or on concrete, you still have to protect yourself, but you risk less because they are surfaces that reflect little of the sun's rays. Snow, ice, and sand, on the other hand, have a mirror effect that accentuates the sun's rays. In this second case, remember to apply your sunshine often. It is also worth to mention that the sun can be used to charge you gadgets and even survive in long trips, you can read more about it here https://cleverwander.com/p/best-survival-fire-starter/ by the way. 

Sun and hiking, sun creams

Choose a sun cream suitable for your skin type and remember to apply it often, especially after intense sweating. However, there are sun creams specifically designed for hiking that can better withstand sweat and water. It is very important to apply the protection half an hour before sun exposure and then regularly renew the sunscreen with subsequent applications.

Recognize the solar phototype

You may have happened to look at the weather forecast and find, in addition to the temperatures, also the sun forecast. But can you read them? They are very important because, depending on your skin type, they indicate the risk of sun exposure.

Now you just have to read the risk index by comparing it to your phototype:

1. Low-risk level: you don't need any kind of protection, even during the middle of the day.
2. Intermediate risk: apply a protective cream and wear a hat if you stay in the sun a lot, especially during the middle of the day.
3. High-risk level: apply sunscreen at least factor 15 every two hours, wear a hat and sunglasses, stay in the shade during the middle of the day.
4. Very high risk: follow the instructions in the previous point even more closely.