UV Protection While Hiking: 7 Tips on How to Protect Yourself from the Sun.

When the weather is nice, many people are drawn back outside. Outdoor fans, for instance, get their money's worth when hiking. But whether on the plains or in the mountains, it's important not to forget sun protection amidst all the nature.

Getting a proper dose of Vitamin D again: many of us dream of this for the first time in autumn when the summer sun has to give way to fog. But as good as the sun feels, it also has its downsides.

Sunburn, headaches, sunstroke, heatstroke: these are just some of the dangerous negative consequences sun exposure can have - not to mention long-term effects like skin cancer. However, these unpleasant consequences can be largely avoided with the right precautions. We'll tell you the 7 tips that will keep you ideally protected while hiking – so you can completely relax and enjoy sunny days.

Not just during the week, but also on long weekends or holidays, many keen hikers are drawn to the local forests, bodies of water, or mountains. It's perfectly possible to check the weather forecast before planned excursions and completely avoid excessively hot days with lots of sun. That way, you won't even have to worry about too much sun.

Once the time for the hike is set, a lot can be achieved with clever planning. Ideally, you should know the route and the expected duration of your hike in advance and plan your lunch break so that you don't have to hike in the blazing midday sun. For breaks, it's always best to look for a spot in the shade.

It also makes sense, if there are different sub-routes, to choose the shadier one. Because the less time you're exposed to the sun, the smaller the risk of sunburn and other issues. Especially in the mountains, the sun is often underestimated. Don't be fooled by the cooler temperatures and, if in doubt, always choose the ascent on the shady slope or in the shady valley.

Whether by a mountain lake above the tree line or crossing wide fields: even with good planning, it's almost impossible to avoid being exposed to the sun for a certain amount of time during a hike. That's why functional, protective clothing is a must when hiking.

Clothing with a UV protection rating is now available in specialist shops. But even without this label, a long-sleeved shirt or hiking trousers can protect against nasty solar radiation. The rule is: the finer the fabric is woven, the fewer UV rays get through the fabric, and the higher the sun protection of the respective garment.

All parts of the body not covered by fabric should be liberally covered with sunscreen before leaving home. Depending on your skin type, a factor of at least 30, or better yet 50, is recommended here. A high sun protection factor is particularly mandatory for alpine hikes, as UV radiation increases by approximately 30% per 1000 metres of altitude. If there is snow in the mountains, this is even higher because snow, water, or sand reflect the sun's rays.

Sunscreen is also an obligatory companion in your backpack – because sun protection should be reapplied several times throughout the day. If you are sweating heavily or after a refreshing dip in the cool water, it's better to reapply sooner rather than later.

Tip: Sunscreens are often also available in the form of sprays. These are very easy to apply. They also come in water-based formulas, which means they absorb quickly – and don't leave your skin too sticky during sweat-inducing activities.

The sun doesn't just blind your eyes and make it difficult to observe the beautiful nature around you. It can also cause lasting damage and promote diseases like cataracts. Therefore, sunglasses with UV protection belong in the backpack or on the head of every hiking enthusiast.

And even if the sun is hiding behind the clouds: the UV radiation is still strong enough to leave its mark. It's therefore ideal to consistently wear your sunglasses on sunny days – and to teach your kids to do the same, as their natural protection mechanisms are not yet fully developed.

Whether on an alpine high-altitude tour or circling a lake: you quickly start to sweat when hiking – even more so in high temperatures and on sunny days. To compensate for this fluid loss, you should carry plenty of liquids or refill your drinking bottle often at fountains.

The recommended amount of water intake varies depending on the season, duration, and intensity of the hike. However, you should factor in at least one litre, even for easier hikes. And a rule of thumb says: always drink before thirst strikes.

Not only the body, but also the head should always be protected from the sun. Therefore, always keep a sun hat ready so that exposed body parts like the ears or face are in the shade. Headwear for children is also usually labelled with a UV protection factor.

What is often forgotten about sun protection is the hair – yet, unlike the skin, it cannot regenerate itself after sun damage. Sprays that contain sun protection for the hair and are applied like a sunscreen before sun exposure are therefore particularly useful.

Not only the body, but also the head should always be protected from the sun. Therefore, always keep a sun hat ready so that exposed body parts like the ears or face are in the shade. Headwear for children is also usually labelled with a UV protection factor.

What is often forgotten about sun protection is the hair – yet, unlike the skin, it cannot regenerate itself after sun damage. Sprays that contain sun protection for the hair and are applied like a sunscreen before sun exposure are therefore particularly useful.