Sun exposure – good.

Sunburn – bad.

During our summer months as the rays of the sun become more direct and intense, the possibility of sunburn also increases, especially if we increase the amount of time outdoors.

While sun exposure is beneficial for the body, developing a sunburn is detrimental and just plain hurts. Taking a shower after getting burnt – yowsa!

If you sunburn easily or plan to be in the sun for a significant amount of time where sunburn is a concern, here are four ways to protect the skin, yet still enjoy the outdoors.

1. Safe-r Sunscreen

Aren’t most sunscreen safe and effective? Simply NO.

EWG is a non-profit group whose goal is to use the power of public information to protect public health and the environment. EWG recently released their 2010 Sunscreen Guide that provides an overall score rating (0 (recommend) – 10 (avoid)) for 1400 different sunscreens, sunblocks, moisturizers, and lip balms. The score is determine by the combined rating of  UVB Protection (SPF), UVA Protection, UVA/UVB Balance, Sunscreen Stability, and Health Concern. (Complete study methodology – some significant work went on here)

How many sunscreens are safe and effective? Few. Only 39 (8%) of the 500 beach and sport sunscreens for this season received a recommend rating (score: 0-2) from EWG.

Some reason for the small number of recommends:

• Many exaggerated SPF claims above 50.
• Recent health concerns (government data) about the common sunscreen ingredient, Vitamin A (retinyl palmitate).
• Included Oxybenzone. – A hormone disrupting compound.

Here is a list of five of the top shelf recommended sports sunscreens:

• Badger SPF 30 Sunscreen – For Face & Body, (also unscented version) – EWG Report
• Hara Sport SPF 30 – EWG Report
• Kabana Skin Care Green Screen Organic Sunscreen Fragrance Free SPF 20 – EWG Report
• Loving Naturals SPF 30 Sunscreen – EWG Report
• Soleo Sunscreen SPF 30 – EWG Report

EWG also included a cool widget so you can quickly check the rating of your current sunscreen.

Lots of good stuff in the guide, be sure to check it out.

I am typically not a sunscreen wearer but if burning is a concern, a non-toxic product is a no brainer. I would purchase one of the above mentioned sunscreens.

We currently have an Aubrey Organics product that is mainly used for our son (EWG Rating of 3) when he is in some strong sun for a significant amount time. He has pretty fair skin. We recently purchased the Loving Naturals product and will start using it once the AO is gone.

2. Timing and Location

That mid-day sun is the hottest. If burn is a concern, get that long run or outdoor exposure in during the early or later part of the day.

Running on a mostly or partially shaded trail would also reduce the amount of exposure. This is one of the bonuses of trail running versus the road as trees are often part of the journey.

3. Protective Gear

Various gear/clothing items can provide significant sunburn protection.

For the noggin, we all know about the hat or visor. I am a fan of the visor during the summer months and hat during the cooler months. Of course, the visor won’t do anything to protect the top of the head if that is a concern.

If you want to get all Badwater on us, you can get one of these which includes some neck protection.

A product you may not be aware of are arm sleeves. These snug-fitting arm coverings provide UV protection from your wrist to just below your shoulder. If you don’t feel like you need the extra sun protection, they can be easily be slid down or removed.

Here are a couple examples (Moeben products) of the sleeves.

Another perk during the cooler months, you can use the sleeves for added skin protection from the elements and turn a short sleeve shirt into a long sleeve. Moeben also creates some cold weather fleece sleeves for those looking for more warmth.

Moeben also has a wide variety of prints and solid colors for those that want to bring some personal flare to the trail. I have heard people mention they like the little side pocket as well, where you can stick a gel or some other small item. I haven’t worn the Moeben sleeves.

You can find a large selection of hats, visors, and arm sleeves at Running Warehouse.

• Hats and Visors
• Arm Sleeves

As an Endurance Buzz visitor, you will also receive a nice discount at checkout.

4. Surprise – The Food You Eat Matters!

The quality and types of food you put in your body is one of the many factors that can impact your endurance sports life and even more importantly your overall health.

Is it really any surprise that what we eat can also provide additional skin protection? WHFood.org (non-profit foundation) put together a good article (w/ references) that explains how sunburn works and some of the top foods that can provide skin cell sun support.

Here are a list of some of the top skin supportive foods:

• olive oil and tomato based products
• bell peppers
• brocolli
• strawberries
• sunflower seeds
• almonds
• dark green leafy vegetables (spinach, kale, romaine lettuce)
• various types of fish
• raspberries
• blueberries
• green tea

Entire article

It shouldn’t be much of a surprise that a variety of whole food, minimally processed items does the skin and rest of the body good.

For most of us (if not all), the sun is not something to fear but to celebrate. Without it, we wouldn’t be around for very long. With a bit of thought and self-understanding, the summer months can be a joyous sunburn-free time in the outdoors.

Be active – Feel the buzz!

David – EnduranceBuzz.com

[Photos courtesy of Matt McGee and Running Warehouse. This article contains links that may help support Endurance Buzz.]

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