Australia has some of the highest ultraviolet radiation levels in the world, making sun safety an essential consideration for anyone who exercises outdoors. Whether you run, cycle, play team sports, or work out in the park, protecting yourself from sun damage is crucial for both immediate comfort and long-term health. This guide covers practical strategies for staying safe under the Australian sun without compromising your training.
Understanding the Risks
The Australian sun poses genuine health risks that go beyond temporary sunburn. Cumulative sun exposure over years contributes to premature skin ageing, and more seriously, Australia has one of the highest rates of skin cancer in the world. Outdoor athletes accumulate significant sun exposure, making protection especially important.
When UV Levels Are Highest
In Australia, UV levels can reach dangerous levels even on cloudy days. The Cancer Council recommends sun protection whenever the UV index reaches three or above, which occurs during most daylight hours throughout much of the year.
During summer months, UV levels are extreme from mid-morning until late afternoon. Winter offers some respite, but in northern parts of Australia, UV levels remain high year-round.
Timing Your Workouts
Early Morning Sessions
Scheduling workouts for early morning, before the UV index climbs, is one of the most effective sun protection strategies. Training at dawn or shortly after means you can exercise in natural light with significantly lower UV exposure.
Early morning exercise also avoids the heat of the day, which can improve performance and reduce heat-related health risks. Many runners and cyclists prefer dawn sessions for these combined benefits.
Evening Training
Late afternoon and evening workouts offer another window of reduced UV exposure. As the sun moves lower in the sky, UV intensity decreases, providing safer training conditions.
Be aware that UV levels can still be moderate in the hours before sunset, particularly during summer. Check the UV index forecast to plan your sessions appropriately.
Protective Clothing
UPF-Rated Garments
Ultraviolet Protection Factor, or UPF, measures how effectively fabric blocks UV radiation. A UPF 50 garment allows only one-fiftieth of UV rays to pass through, providing excellent protection.
Many athletic wear brands now offer UPF-rated training clothes, including singlets, shirts, and hats. For regular outdoor exercisers, investing in a few UPF-rated pieces makes good sense.
What About Regular Clothing?
Standard workout clothes provide some UV protection, but the level varies significantly depending on the fabric type, colour, and weave. Darker colours and tighter weaves generally offer more protection than light colours and loose weaves.
A standard cotton t-shirt typically provides a UPF of around five to nine, which blocks some UV but far less than dedicated sun-protective clothing. When sun exposure is unavoidable, purpose-designed UPF clothing is worth the investment.
Singlets and Tank Tops
While singlets are practical for hot-weather training, they leave significant skin exposed. If you prefer sleeveless training tops, compensate with extra sunscreen on exposed areas and consider scheduling singlet sessions for lower UV periods.
Some athletes choose to wear lightweight UPF long-sleeve shirts even in heat, finding that the sun protection and moisture-wicking properties keep them more comfortable than exposed skin with sunscreen alone.
Sunscreen Selection and Application
Choosing the Right Product
For exercise, select a sunscreen designed for sport or physical activity. These formulations are designed to stay on during sweating and typically offer water resistance that helps maintain protection during perspiration.
SPF 30 provides a good balance of protection and feel, blocking about 97 percent of UVB rays. SPF 50 offers marginally more protection at 98 percent but may feel heavier on the skin. The most important factor is using enough and reapplying regularly.
Application Tips
Apply sunscreen at least 20 minutes before sun exposure to allow it to bind properly with your skin. Most people apply far less than the tested amount, significantly reducing protection. For an adult body, the correct amount is roughly seven teaspoons for full coverage.
Do not forget commonly missed areas: ears, back of neck, tops of feet, and along hairlines. These spots often burn badly because they are overlooked during application.
Reapplication During Exercise
Sunscreen breaks down over time and wears off with sweating and rubbing. For extended outdoor sessions, plan to reapply at least every two hours, or more frequently if you are sweating heavily.
Carry a small tube of sunscreen with you for longer workouts. Setting a timer on your watch can help remind you to reapply at appropriate intervals.
Headwear and Eye Protection
Hats and Caps
A hat provides valuable protection for your face, ears, and neck. For running and cycling, lightweight, breathable caps with dark under-brims reduce glare and keep sun off your face.
Wide-brimmed hats offer more comprehensive protection but may be impractical for vigorous exercise. Legionnaire-style caps with neck flaps provide a good compromise for activities like hiking or outdoor circuit training.
Sunglasses
Your eyes need protection too. UV exposure contributes to cataracts, macular degeneration, and other eye problems over time. Wrap-around sport sunglasses protect your eyes from all angles and are designed to stay in place during activity.
Look for sunglasses with high UV protection and polarised lenses if you exercise near water or on bright surfaces. Many sport-specific brands offer prescription-compatible options.
Hydration and Heat
Increased Fluid Needs
Sun exposure and heat increase your fluid requirements during exercise. You lose more water through sweating as your body works to cool itself, and dehydration develops faster under these conditions.
Drink water before, during, and after outdoor exercise. For sessions longer than an hour in heat, consider electrolyte replacement as well, since you lose sodium and other minerals through sweat.
Recognising Heat Illness
Know the warning signs of heat-related illness, including excessive sweating or cessation of sweating, dizziness, nausea, headache, confusion, and muscle cramps. If you experience these symptoms, stop exercising, move to shade, hydrate, and cool down.
Heat stroke is a medical emergency. If someone becomes confused, stops sweating despite high exertion, or loses consciousness, call emergency services immediately.
Creating Sustainable Habits
Sun safety for outdoor exercise is about creating sustainable habits rather than achieving perfection. Build protection into your routine so it becomes automatic: keep sunscreen in your gym bag, set your alarm for early morning sessions, and invest in a few pieces of UPF clothing.
Remember that some sun exposure is acceptable and even beneficial for vitamin D production. The goal is not to avoid the sun entirely but to minimise unnecessary exposure and protect yourself during unavoidable exposure. With consistent habits, you can enjoy the benefits of outdoor exercise while managing the risks of the Australian sun.