How to protect your skin while being active outdoors

Spending time outdoors—whether it’s running, hiking, swimming, or just spending an active day outside—often means sun protection gets neglected. It’s easy to go out without sunscreen or forget to reapply once you’re on the move. But why is protecting our skin from the sun so often an afterthought, especially when it can have such a significant impact on long-term health?

MyFitnessPal nutritionist Joanna Gregg, MS, RD, notes, « Sun safety is widely understood, but it’s easy to forget in the moment. Making small changes to your routine can have lasting effects on your skin over time. »

Skin cancer is the most common form of cancer in the United States, according to the CDC. (1) According to the National Cancer Institute, skin cancer rates are increasing by about 1.2% each year and account for 5.1% of all new cancer cases in the US (2). These numbers are alarming, but it’s important to remember this you can take steps today to reduce your risk or even prevent skin cancer. Practicing sun-protective behaviors—such as using sunscreen, wearing protective clothing, and seeking shade when outdoors—can greatly reduce exposure to harmful UV radiation. However, reports show that over a quarter of adults do not consistently use these precautions (2).

Keep reading to see how you can protect your skin from harmful UV exposure with these simple tips.

Sun protection strategies

1. Time

Whether it’s running, walking, hiking, or swimming, schedule outdoor activities during times when you avoid peak sun exposure. UV radiation is strongest around noon, making exposure more harmful than early morning or late evening (2). In the United States, UV rays are usually strongest between 10 a.m. and 4 p.m. (1).

2. Sunscreen

Sun protection factor (SPF) matters. Sunscreen acts as a barrier that helps absorb and reflect UV radiation before it damages the skin (6). The American Academy of Dermatology recommends using a broad-spectrum, waterproof sunscreen with SPF 30 or higher and reapplying at least every 2 hours (1, 5). It’s also important to apply more frequently when sweating profusely or swimming, as these activities can wash away the sunscreen and reduce its effectiveness (2). The American Academy of Dermatology recommends using about 1 ounce of sunscreen—about the amount that fits in a shot glass—to cover an adult’s exposed skin (5).

3. Clothing and shade

Clothing is an often overlooked form of sun protection. Wearing items such as hats, sunglasses, and long sleeves can help reduce UV exposure. Clothing with an ultraviolet protection factor (UPF) is even more effective. Seeking shade on sunny days—under an umbrella, tree, or other structure—is another effective way to protect the skin (3,5).

4. Skin examinations

Regular self-examinations of the skin are an important way to monitor for signs of skin damage or potential skin cancer. If a mole is asymmetrical, has irregular edges, is large, or changes in shape, size, or color, consult a healthcare provider (4,5).

Bottom row

Staying active outdoors while protecting your skin is easier than you think—small, consistent habits can make a big difference. By planning ahead and incorporating sun-safe practices into your routine, you can enjoy your time outside while reducing your risk of long-term skin damage. Prioritizing sun protection today helps maintain healthier skin so you can stay active for years to come.

Originally published July 2017; Updated April 2026