Heat and UV protection: Sun protection while hiking: tips and equipment

What weather! Fair-weather clouds are swarming across the sky, the sun is shining, and all we want is one thing: to get out into nature. Hiking, climbing, cycling – the main thing is to get some fresh air. What we often forget: sunscreen. And what we often don't know: how to determine the right UV protection for our tour. This primarily involves knowing your own skin type. Just as everyone has their own favorite sports, everyone also has a different skin type. The lighter the skin, the shorter the so-called natural protection time (SIT), that is, the time you can spend unprotected in the sun. It is between 5 (Celtic type) and 45 minutes (Mediterranean type). The sun protection factor (SPF) of a sunscreen extends this period.

After choosing the right SPF, it's also important to apply the cream correctly. As a rule of thumb, apply it 30 minutes beforehand, and it's better to apply it thickly once than thinly several times. Thick means two milligrams per square centimeter, or 40 milliliters for the entire body. Most people only use half, but this dramatically reduces the protection: SPF 25 becomes SPF 5. Areas particularly vulnerable: sun-exposed areas like the neck, ears, and shoulders.

The level of protection required also depends on the weather and location. In the shade, UV radiation is reduced by 50 percent, while light cloud cover blocks 25 percent. Snow, on the other hand, reflects almost 100 percent, and sand half that. For every 1,000 meters of elevation gain, radiation increases by a further 15 percent. On high-altitude tours and glaciers, at least SPF 50 is necessary. However, the best protection is provided by dark, tight-knit clothing that covers as much skin as possible.

If you've sunburned, the first thing you should do is avoid it. The next step is to cool yourself down – for example, with wet towels or in the shower. However, if you've overheated from the sun or suffer from cardiovascular problems, you should start with lukewarm water. Cool packs can also help. However, a cloth should always be placed between the pad and the skin to prevent frostbite. Afterward, special lotions on the burned areas can help. Also recommended: drink plenty of water! This restores your mineral and water balance. Be careful with home remedies for sunburn: Using salt, apple cider vinegar, or lemon (for example) will damage your skin even further.

Sun at altitudes over 3,000 meters can be particularly dangerous – glacier goggles and SPF 50 sunscreen are a must if you don't want to risk skin (or mesh) damage. Sunglasses with shatterproof plastic lenses and snow goggles with UVA and UVB filters aren't just essential for glorious weather. Even in foggy conditions, the moisture in the air scatters the light, further increasing the radiation intensity. When purchasing ski goggles or sunglasses, make sure they have closed sides and fit snugly over your field of vision.

The Sportstyle 312 VPX from Uvex responds to increasing sun rays with self-tinting lenses (class 2-4) and attachable lens shields. Soft nose bridges ensure a comfortable, non-slip fit (30 g, €160). Also available on Amazon in black and green, occasionally even at a discount.

More recommended sports glasses here:

The Snap Cap Visor Flowers headband with visor from Chaskee is made of breathable, stretchy synthetic material, dries quickly, and can be adjusted at the back for a perfect fit. The material also features integrated UV protection. (Retail price: €29)

Suitable for year-round use: the temperature-regulating Merino Wool Tube Scarf from PAC – made from 100% mulesing-free merino wool, it's breathable and odor-resistant. It can be used as a neckerchief, scarf, headband, or as an additional layer under a cycling or climbing helmet. Price: €25.

For sweaty activities on sunny days, the Go Visor Cap from Buff is recommended. Made from absorbent, quick-drying polyester, it protects your eyes from sweat and sunlight. The cap is available in four colors for €28.

Closed alternative: the quick-drying Airshed Cap from Patagonia (approx. 40 euros), which provides hikers with even better protection from harmful sun rays on their heads.

There are several hats and caps that reliably protect against UV radiation. Headwear from Outdoor Research is also among them, such as the Sombriolet Sun Hat for around 50 euros.

Woven from pure seagrass, the Crochet Traveller from Stetson combines UV and sun protection with a breezy climate and an exquisite appearance. The leather trim is trimmed. The unisex hat, available in three sizes, costs €129.

The classic among sunscreens is the waterproof Garnier Ambre Solaire sun lotion (shown here with SPF 30), which actually absorbs quickly without a greasy residue. It protects against UVA/UVB rays and provides up to 24 hours of moisture thanks to its nourishing formula with natural shea butter. Price: from €6.95.

Nivea Sun protects against UVA and UVB rays as required by the EU. The water-resistant spray absorbs quickly, is immediately effective, and leaves skin feeling pleasantly dry (SPF 30 or SPF 50+, €13.99).

Daylong's after-sun lotion cools, refreshes, and replenishes lost moisture to sun-stressed skin thanks to glycerin, dexpenthenol, and vitamin E. 100 ml costs around 15 euros.

While sunscreen only provides temporary protection and needs to be reapplied regularly, UV protective clothing offers permanent protection:

• Long-sleeved functional shirts with UPF (Ultraviolet Protection Factor) effectively block UV rays.
• Light, airy fabrics reflect the sun's rays and keep the body cool.
• A hat with a wide brim or a legionnaire's cap protects the face and neck better than a baseball cap or sunglasses alone.

Tip: Clothing with UPF 50 blocks over 98% of UV radiation – ideal for longer tours without shade.

Sunstroke can happen quicker than you think. Sustained temperatures above 30 degrees Celsius and physical overexertion quickly lead to health complications. Signs of heatstroke can include elevated body temperature, hot and dry skin, a rapid heart rate, cramps and vomiting, fatigue and exhaustion, as well as dizziness, confusion, and hallucinations. If the affected person is conscious, seek immediate shade and elevate their upper body. If they are conscious, offer them water, fruit juice, or tea. If they feel lightheaded, it also helps to put their legs up. Damp cloths to cool the body, especially the head and neck area, also help. Just don't apply ice to the body. If they lose consciousness, immediately place them in the recovery position and call emergency services.

If the body loses more fluid than it absorbs, dehydration occurs, and vital nutrients are less effectively transported. The best prevention is adequate fluid intake. As a rule of thumb, you should drink at least 35 milliliters of water per kilogram of body weight. During physical exertion or in hot weather, you can even double that. The risk of not drinking enough is also higher in older people. Therefore, it's important to drink water or unsweetened tea regularly—and not just when you're thirsty! If you sweat heavily, you should also consume isotonic drinks (juice spritzers or similar) to maintain your sugar and mineral balance.

Typical symptoms of overheating:

• Headache, dizziness, nausea
• Hot, dry skin despite heat
• Confusion, extreme weakness

Then take a break immediately, seek shade, drink fluids – and if in doubt, cancel the tour.

(All statements without guarantee)