Summer has a way of pulling your workout outside. Morning runs, beach walks, pickleball matches that turn into three pickleball matches — this is the season to move in the sunshine.
But here’s the thing about all that glorious outdoor movement: your skin is along for every mile. July is UV Safety Month, and it’s the perfect nudge to make sun protection as automatic as filling your water bottle.
The good news? Protecting your skin doesn’t mean skipping your outdoor sweat sessions. It just means being a little smarter about how (and when) you soak up the sun.
RELATED: 7 Summer Skin Mistakes Dermatologists Want You to Stop Making
Why UV Protection Matters for Active People
If you work out outside regularly, your UV exposure adds up faster than you think — and not just on obvious beach days. Quick jogs, outdoor yoga, even walking meetings all count.
A few stats worth knowing:
- Skin cancer is the most common cancer in the US, and about 1 in 5 Americans will develop it in their lifetime
- Having 5 or more sunburns doubles your risk of melanoma
- Roughly 90% of nonmelanoma skin cancers are linked to UV exposure from the sun
- When melanoma is caught early, the 5-year survival rate is over 99%
Sun damage is cumulative, but it’s also largely preventable. A few small habits now pay off for decades.
Know Your UV Index (It’s Already on Your Phone)
The UV Index tells you how strong the sun’s rays are right now, and it lives in the same weather app you check before deciding between shorts and leggings.
Here’s the quick cheat sheet:
- 0-2: Low risk. Enjoy your outdoor workout freely.
- 3-5: Moderate. Apply broad-spectrum sunscreen and consider shade during midday.
- 6-7: High. Sunscreen, hat, sunglasses — the full lineup.
- 8+: Very high. Move your workout to early morning, evening, or indoors.
UV rays peak between 10 AM and 4 PM, which is one more reason that sunrise run hits different. Cooler temps, quieter streets, gentler sun. Win, win, win.
RELATED: 10 Hydrating Foods to Eat This Summer
6 Sun-Smart Habits for Outdoor Workouts
#1 Apply sunscreen before you head out
Sunscreen needs about 15 minutes to absorb before it starts working. Make it part of your pre-workout routine — right after you lace up, right before you walk out the door.
Go with a broad-spectrum formula (that means it blocks both UVA and UVB rays) with SPF 30 or higher.
#2 Reapply after you sweat
Here’s the part most people miss: no sunscreen is truly sweat-proof or waterproof, no matter what the label implies. If you’re sweating hard, swimming, or toweling off, reapply every two hours — sooner if you’re drenched.
Keep a travel-size tube in your gym bag, beach bag, or pickleball bag so it’s actually there when you need it.
#3 Cover the spots everyone forgets
Ears, neck, hairline, lips, hands, and the tops of your feet are the most commonly missed (and most commonly burned) areas. An SPF lip balm and a quick swipe on your ears take about 10 seconds.
#4 Dress for protection, not just performance
Your workout wardrobe can do double duty. Look for:
- UPF-rated activewear — lightweight, breathable fabrics with built-in sun protection
- A wide-brimmed hat or cap — bonus points if it covers your ears and neck
- Sunglasses that block 99-100% of UVA/UVB rays — check for the “UV 400” label
Fun fact: darker, tightly woven fabrics actually block more UV than light, loosely knit ones.
#5 Make shade part of your route
Plan your run or walk along tree-lined streets, take recovery breaks under cover, and choose the shaded court when you can. Even small shade breaks reduce your total exposure.
#6 Skip the tanning bed, always
There’s no such thing as a safe base tan. Indoor tanning significantly increases skin cancer risk, and a base tan won’t protect you from burning. If you want the glow, self-tanner has come a long way.
Don’t Forget Your Warm-Up (Your Skin Isn’t the Only Thing That Needs Prep)
Whether you’re heading out for a run, a hike, or a pickleball match, prepping your body matters just as much as prepping your skin. A proper warm-up gets your muscles ready to move and helps you play harder, longer — without the next-day regret.
FitOn’s sports warm-up workouts are designed to get you match-ready in minutes, so you can spend less time stiff and more time in the game. Sunscreen first, warm-up second, then go get it.
One More Thing: Check Your Skin
Once a month, take a quick look at your skin for new moles or changes to existing ones. And book that annual skin check with a dermatologist — it’s a 15-minute appointment that can genuinely save your life.
Protect Your Skin This Summer
You don’t have to choose between loving the sun and protecting your skin. Check the UV Index, apply (and reapply) SPF 30+, grab your hat and shades, and keep moving.
Ready to get moving this summer? Check out the FitOn app for free workouts you can take anywhere, from outdoor-friendly cardio to sports warm-ups that prep you for game day.
