Summer is here, finally! Long days, big rides, and sunshine for miles. Whether you’re cruising through forest trails or blasting through desert sunscapes, there’s nothing quite like that warm sun on your skin.
But here’s the catch: too much of that glorious sunshine and you might end up with more than just great memories—you could also score a gnarly sunburn that sticks around a lot longer than your ride.
Let’s dive into what’s really going on with the sun’s rays, how they affect your body, and how you can protect your skin, your eyes, and your overall health—while still enjoying every moment outdoors.
What Is That Glorious Warmth, Anyway?
Sunlight is made up of different kinds of light—some of which we can see and some we can’t.
We see colors through visible light, which includes everything from reds to violets, all blending together to create white light. But the invisible part of sunlight? That’s where ultraviolet (UV) rays come in, and that’s what we need to watch out for.
There are three types of UV rays:
- UVA: Goes deep into the skin, breaks down collagen, and accelerates aging and wrinkles.
- UVB: Hits the surface layers of your skin, causing sunburn and DNA damage (this is what causes most skin cancers).
- UVC: Thankfully, this one’s absorbed by the ozone layer and doesn’t reach us naturally.
What Do UV Rays Do to Your Skin?
Wrinkles and Saggy Skin
When UVA rays penetrate your skin, they spark something called oxidative stress—basically, an internal “rusting” process. This activates enzymes that break down collagen, the protein that keeps your skin smooth and firm. Over time, this leads to sagging, wrinkles, and what we call photoaging (sun-related aging).
In fact, studies show that UV exposure can slash collagen production by up to 90% in some cases!
DNA Damage & Cancer Risks
UVB rays go straight for your skin’s DNA, creating changes called pyrimidine dimers. Your body usually tries to repair this damage, but with repeated sun exposure, your skin’s repair systems get overwhelmed.
That’s why sunburns aren’t just painful—they’re also tied to higher risks of skin cancer. In fact, about 90% of non-melanoma skin cancers and 86% of melanomas are linked to chronic UV exposure. Repeated sunburns spike your risk even more—this has been scientifically proven across decades.
Melasma & Pigmentation Changes
Melanin—the pigment that gives your skin its color—increases with sun exposure to try to protect you. This can lead to tanning but also to melasma, a more stubborn kind of darkening, often seen on the face.
Eye Damage (Yup! Eyes Can Get Sunburned Too!)
Your eyes can get “sunburned”! The sclera (the whites of your eyes) can absorb UV rays, which may cause redness, irritation, and long-term risks like cataracts, which slowly cloud your vision. You might not notice it right away, but the damage builds with every sunny ride.
Sunscreen Isn’t the Only Solution: Smart Strategies First
Before we even talk sunscreen, here’s the golden rule: Avoid peak sun hours (10 a.m. to 4 p.m.) whenever possible.
Plan your rides for early morning or later afternoon when the UV Index (a scale measuring sun intensity) is lower. You’ll reduce your risk of sunburn and enjoy cooler temps too.
What Is the UV Index?
- 0–2: Low risk
- 3–5: Moderate risk — seek shade midday
- 6–7: High risk — protect skin and eyes
- 8–10: Very high risk — take serious precautions
- 11+: Extreme — avoid prolonged outdoor exposure
Check the UV Index before heading out!
SPF Clothing: An Easy Win
You don’t have to rely on sunscreen alone! UPF-rated clothing (Ultraviolet Protection Factor) is one of my favorite tools.
Lightweight long sleeves, sun hoodies, gloves, and neck gaiters offer consistent protection and don’t need reapplying like sunscreen. Studies even show clothing can dramatically reduce UV exposure—often better than sunscreen alone.
Bonus: It keeps you cooler by shielding your skin from the heat.
Sunglasses: Protect Those Peepers
Your eyes need protection too. Look for sunglasses that block 100% of UVA and UVB rays. Wraparound styles are best for riding since they block sunlight from all angles.
Decoding Sunscreens: What Does SPF Really Mean?
SPF (Sun Protection Factor) tells you how well a product protects from UVB rays:
- SPF 30 blocks about 97%
- SPF 50 blocks around 98%
Look for “broad-spectrum” to ensure UVA + UVB coverage. The FDA requires this label for full protection. Remember: No sunscreen blocks 100%, and you need to reapply every 2 hours, especially when sweating.
Chemical vs. Mineral Sunscreens
Chemical Sunscreens
These absorb UV rays and convert them into heat. They’re lightweight and invisible, but some ingredients (like oxybenzone) have raised concerns about hormone disruption, allergies, and coral reef damage.
Mineral Sunscreens
These sit on your skin and reflect UV rays. They’re made with zinc oxide or titanium dioxide and are considered safe and effective by the FDA.
Tip: Newer formulas are much less chalky—great for daily use and outdoor adventures.
What to Look for in Sunscreen:
- Broad-spectrum protection
- SPF 30 or higher
- Reef-safe and oxybenzone-free
- Paraben-free (especially for sensitive skin)
Can Food Help Protect Your Skin?
Yes! Certain nutrients boost your skin’s resilience:
- Beta-carotene & Lycopene (from carrots and tomatoes): Help reduce redness
- Astaxanthin (from algae & seafood): Supports skin health and reduces wrinkles
- Polypodium leucotomos (a tropical fern): May reduce UV damage and help with melasma
Food is not a substitute for sunscreen, but eating antioxidant-rich foods can give your skin extra support!
So… You Got Burned. Now What?
Even with the best strategies, sometimes that sun sneaks in. Here’s your natural skin-soothing toolkit:
1. Aloe Vera: The Classic Healer
Aloe is anti-inflammatory, hydrating, and cooling. It’s packed with compounds that reduce itch and speed up healing.
Use:
- Choose pure aloe (95%+), no dyes or synthetic scents
- Apply often, and store in the fridge for extra cooling
2. Vitamin C Cream: The Skin Rebuilder
Vitamin C reduces inflammation, supports collagen, and fades dark spots.
Use:
- Apply a gentle serum after skin has cooled
- Use consistently over several weeks
3. Oatmeal (Not Just for Breakfast)
Oats soothe inflammation and itching.
Use:
- Take a cool colloidal oatmeal bath or apply as a compress
4. Cucumber: Home Spa Treatment
Cucumbers hydrate and reduce swelling.
Use:
- Blend into a paste or apply chilled slices directly
5. Calendula (Marigold)
Calendula is anti-inflammatory and speeds healing.
Use:
- Apply calendula cream or ointment to affected areas
Hydrate, Hydrate, Hydrate!
Sunburn draws moisture to the skin’s surface. Drink lots of water, herbal teas, and electrolyte drinks to replenish fluids.
What I Tell My Patients:
“Your skin remembers every sunburn. It’s not just about short-term healing—it’s about protecting your skin for life. Be gentle with yourself, treat the burn, and take it as a reminder to protect your skin next time.”
And remember: next time, sunscreen and shade are your skin’s best riding buddies.
Dr. Bridget’s Final Tips for Sun-Savvy Riders:
- Plan your rides around lower UV hours—early mornings and evenings are best
- Cover up with UPF clothing, hats, and sunglasses
- Use mineral, reef-safe sunscreen and reapply often
- Eat antioxidant-rich foods to support your skin
- Check the UV Index before every ride—it’s a game-changer
This isn’t just about preventing burns or wrinkles. It’s about long-term skin health, staying safe outdoors, and enjoying every adventure for years to come.
Here’s to sunshine, great trails, and smart protection!
Citations:
Vechtomova YL, Telegina TA, Buglak AA, Kritsky MS. UV Radiation in DNA Damage and Repair Involving DNA-Photolyases and Cryptochromes. Biomedicines. 2021 Oct 28;9(11):1564. doi: 10.3390/biomedicines9111564. PMID: 34829793; PMCID: PMC8615538.
Quan T, He T, Kang S, Voorhees JJ, Fisher GJ. Solar ultraviolet irradiation reduces collagen in photoaged human skin by blocking transforming growth factor-beta type II receptor/Smad signaling. Am J Pathol. 2004 Sep;165(3):741-51. doi: 10.1016/s0002-9440(10)63337-8. PMID: 15331399; PMCID: PMC1618600.
