How to Protect Your Skin While Cycling in the Sun

Learn how to protect your skin while cycling in the sun with tips on sunscreen, UV-protective clothing, hydration, and post-ride care. Stay safe and ride smart!

Chad Newbry

16 Mar 2025 — 5 min read

Why Skin Protection is Crucial for Cyclists

Cycling is an exhilarating way to stay fit, explore the outdoors, and enjoy the sunshine. However, prolonged sun exposure can pose serious risks to your skin. Cyclists are particularly vulnerable because they often spend hours riding under direct sunlight, which increases their exposure to harmful ultraviolet (UV) rays. UV radiation can cause sunburn, premature aging, and even skin cancer. According to the Skin Cancer Foundation, just one severe sunburn can double your risk of developing melanoma later in life. For cyclists, the combination of sweat and sun can exacerbate skin damage, as sweat can make the skin more sensitive to UV rays.

Additionally, the repetitive nature of cycling means certain areas of the body—like the face, arms, and legs—are consistently exposed to the sun. Over time, this can lead to cumulative damage, including hyperpigmentation, wrinkles, and loss of skin elasticity. Cyclists who ride at high altitudes face even greater risks, as UV radiation intensifies with elevation. Protecting your skin isn’t just about avoiding discomfort; it’s a critical step in safeguarding your long-term health. By taking proactive measures, cyclists can enjoy their rides without compromising their skin.

Choose the Right Sunscreen for Cycling

What to Look for in a Sunscreen

Not all sunscreens are created equal, and choosing the right one for cycling requires careful consideration. First and foremost, opt for a sunscreen with a high SPF (Sun Protection Factor). SPF 30 is the minimum recommended for outdoor activities, but SPF 50 or higher is ideal for extended rides. Ensure the sunscreen offers broad-spectrum protection, which shields your skin from both UVA rays (responsible for aging) and UVB rays (responsible for burning).

Cyclists should also prioritize water- and sweat-resistant formulas. Long rides often mean heavy sweating, and a sunscreen that washes off easily won’t provide adequate protection. Look for labels that specify "water-resistant for 80 minutes" to ensure durability during your ride. Additionally, lightweight, non-greasy formulas are ideal for cyclists, as they won’t clog pores or feel uncomfortable under helmets and clothing.

How to Apply Sunscreen Properly

Applying sunscreen correctly is just as important as choosing the right product. Start by applying a generous amount—most people use far less than they need. A good rule of thumb is to use about one ounce (a shot glass full) to cover your entire body. Pay special attention to areas that are often overlooked, such as the back of your neck, ears, and the tops of your hands.

Apply sunscreen at least 15-30 minutes before heading out to allow it to fully absorb into your skin. For long rides, reapply every two hours, or more frequently if you’re sweating heavily. Carry a travel-sized sunscreen in your jersey pocket for easy reapplication during breaks. Remember, sunscreen isn’t a one-and-done solution—it requires consistent upkeep to remain effective.

Wear Sun-Protective Clothing

Benefits of UV-Protective Gear

While sunscreen is essential, it’s not the only line of defense against the sun. UV-protective clothing offers an additional layer of protection, shielding your skin from harmful rays. Many cycling apparel brands now offer jerseys, arm sleeves, and leggings with built-in UPF (Ultraviolet Protection Factor) ratings. UPF 50+ clothing blocks up to 98% of UV radiation, making it an excellent choice for long rides.

UV-protective gear is particularly beneficial for cyclists who prefer minimalist sunscreen application or have sensitive skin. These garments are designed to cover high-risk areas like the arms, shoulders, and legs, reducing the need for constant sunscreen reapplication. Plus, they provide consistent protection, even when you sweat or forget to reapply sunscreen.

Choosing the Right Fabrics

Comfort is key when selecting sun-protective clothing for cycling. Look for lightweight, breathable fabrics that wick moisture away from the skin to keep you cool. Materials like polyester and nylon are popular choices, as they offer both UV protection and excellent ventilation. Mesh panels and strategically placed vents can further enhance airflow, preventing overheating during intense rides.

Opt for long-sleeve jerseys and full-length leggings for maximum coverage, especially during peak sun hours. Many cycling brands also offer arm sleeves and neck gaiters that can be easily added or removed depending on the weather. Investing in high-quality UV-protective clothing ensures you can ride comfortably while keeping your skin safe.

Protect Your Face and Eyes

Cycling-Specific Sunglasses

Your eyes and the delicate skin around them are highly susceptible to sun damage. Cycling-specific sunglasses with UV protection are a must-have for any rider. Look for lenses that block 100% of UVA and UVB rays to prevent long-term damage. Polarized lenses can also reduce glare from reflective surfaces like roads and water, improving visibility and comfort during your ride.

Wraparound designs are ideal for cyclists, as they provide additional coverage for the sides of your face. Many cycling sunglasses also feature anti-fog coatings and adjustable nose pads for a secure fit, ensuring they stay in place even during vigorous activity. Protecting your eyes isn’t just about comfort—it’s about preserving your vision and preventing conditions like cataracts and macular degeneration.

Using a Cycling Cap or Helmet with a Visor

A cycling cap or helmet with a built-in visor can provide extra shade for your face, reducing direct sun exposure. Caps are lightweight and can be worn under your helmet, offering protection for your scalp and forehead. Helmets with visors are particularly useful for shielding your nose and cheeks, which are prone to sunburn.

Choose caps made from moisture-wicking materials to keep sweat at bay, and opt for helmets with adjustable visors for customizable coverage. These accessories are a simple yet effective way to enhance your sun protection strategy.

Plan Your Rides Strategically

Avoid Peak Sun Hours

Timing your rides can significantly reduce your sun exposure. The sun’s rays are strongest between 10 a.m. and 4 p.m., so aim to cycle early in the morning or late in the afternoon. Not only will you avoid the harshest UV radiation, but you’ll also enjoy cooler temperatures and less crowded roads.

Use Shaded Routes

Planning your route with shade in mind can make a big difference. Look for trails with tree cover or urban routes that pass through parks and shaded areas. Apps like Strava and Komoot can help you discover routes with natural shade, allowing you to enjoy your ride without constant sun exposure.

Stay Hydrated to Support Skin Health

Hydration is essential for overall health, but it’s particularly important for maintaining skin elasticity and resilience. Dehydrated skin is more prone to damage from UV rays, so make sure to drink plenty of water before, during, and after your ride.

Carry a water bottle or hydration pack and sip regularly throughout your ride. Electrolyte drinks can also help replenish lost minerals and keep your skin hydrated. Proper hydration not only supports your skin but also enhances your performance and recovery.

Post-Ride Skin Care

Cleanse and Moisturize

After your ride, it’s crucial to cleanse your skin to remove sweat, dirt, and sunscreen residue. Use a gentle cleanser to avoid irritation, and follow up with a soothing moisturizer to replenish lost hydration. Look for products with aloe vera or ceramides to calm sun-exposed skin.

Check for Skin Damage

Regularly inspect your skin for signs of sunburn, irritation, or unusual changes. Early detection of skin abnormalities can prevent more serious issues down the line. If you notice persistent redness, peeling, or new moles, consult a dermatologist for a professional evaluation.

Bonus Tips for Long-Distance Cyclists

Reapply Sunscreen During Breaks

Long-distance rides require extra vigilance when it comes to sun protection. Carry a travel-sized sunscreen and reapply during breaks to ensure continuous coverage.

Use Lip Balm with SPF

Don’t forget your lips—they’re often overlooked but highly vulnerable to sunburn. Use a lip balm with SPF 30 or higher to keep them protected and hydrated.

Common Myths About Sun Protection While Cycling

Many cyclists believe that cloudy days or darker skin tones don’t require sun protection. This is a dangerous misconception. UV rays can penetrate clouds, and people with darker skin are still at risk for skin damage and cancer. Sun protection is essential for everyone, regardless of weather or skin tone.