Expedition Sun Protection

Getting too much exposure to the sun could not only cause you short term issues, with an impact weighty enough to derail your expedition, but it could also cause you severe long term illness (or death).

We know that as we gain altitude the air is less dense, and therefore the oxygen molecules are more spread out. This rarified air not only means that every lung of breath you take has less oxygen for your body to utilise, but it also absorbs less UV radiation. Further to this you have to consider:

• For every 1000m ascended UV levels will increase by 10-12%

• The closer you are to the equator, the higher the UV radiation

• Snow and sand will increase UV radiation thanks to reflection

• Just because it's cloudy it doesn't mean the risk is eliminated, or even decreased by much

So, with all this in mind, it's pretty crucial that you put some thought into your sun protection before heading off on your trek or expedition.

Sun Cream

You've no doubt bought sun cream before, but it's worth understanding what some of the numbers and letters mean on their labels.

UVA, UVB & SPF

UVA and UVB are types of ultraviolet (UV) radiation from the sun that can damage the skin. UVA rays are longer and can penetrate deeper into the skin, contributing to aging and wrinkles, while UVB rays are shorter and primarily cause sunburn and contribute to skin cancer.

'SPF is determined by measuring the time it takes for redness (erythema) to appear on unprotected skin exposed to a specific dose of UV rays, compared with unprotected skin. So, in theory, an SPF 30 sun cream would last 30 times longer than the same exposure without protection. In practice, however, it's a different story, as the duration of a sun cream's effectiveness can depend on a number of factors, such as the quantity applied, the UV index, and whether the skin is sweating or swimming.

• SPF15 blocks approximately 93% UVB rays

• SPF 30 blocks about 97% of UVB rays

• SPF 50 blocks approximately 98% of UVB rays'

Information from Nivea.com

What to use at altitude?

You probably already know the answer - but I would go for the highest factor, and best rated sun cream you can get!

My personal choice is the Lifesystems Mountain Sun Cream 50+. I've used this sun cream repeatedly on multiple expeditions and really rate it. I'm confident it works, and it applies easily.

When using sun cream, it's best to get into the habit of applying it 20- 30 minutes before exposure to the sun. I would also go with the habit of regular application, irrespective of how long any cream you use states it will protect you. When you're trekking you're likely to be sweating, which would reduce any effective time.

Finally, make sure you cover all exposed areas well, and don't be afraid to ask a trek mate for help!

Lip Sun Cream / Balm

The skin on your lips is thinner, and often lacks the natural protection of melanin. Regular use of an SPF rated lip balm or a dedicated sun cream will help protect your lips from burning or chapping.

Remember, hydrating and eating well on your journey to altitude can be key factors to keeping altitude sickness at bay. Having damaged lips may inhibit your ability to do this, so it is worth looking after them.

The Lifesystems Mountain Sun Cream stick with Lip Balm is a great multi-functional choice. I'm also a big fan of the Blistex Ultra SPF 50+

Head Protection

I don't think I need to explain why a hat is of benefit to you, but a cap, or even better, a wide-brim hat, should be part of your kit!

Face Protection

Wearing a 'Buff' or similar up over your face has two primary benefits. Firstly, it provides protection against the UV radiation. Some materials have a higher SPF value than others, but whatever you wear there would be an element of added protection. The second benefit is to reduce the amount of dust you're breathing in, which can be particularly helpful when following a train of Mules towards Everest Base Camp, for example.

Given how simple yet versatile a 'Buff' is, they're certainly worth putting into your kit. Not only will it cover your face, but you can use it to cover your neck, ears and head at the same time!

Sunglasses

Make sure you have at least one set of good quality sunglasses, and preferably a second pair in case you lose or break the first pair. If you're heading to altitude, or onto snow you should aim to have a set of glasses which limit the amount of light that comes in via the sides of the frames. This style of glasses are often referred to as 'Glacier Glasses' and are often Category 4 (meaning they let in the between just 3-8% of visible light).

Sun Shirt

I've never been one for wearing long sleeves, but shortly before our first expedition to Mount Olympus, where it was likely to be quite warm, the idea was floated to me to get a sun shirt. A sun shirt is essentially just a hooded, lightweight long sleeve shirt. It's a base layer with high wicking capabilities. Most will have a UPF rating too. By keeping the hood up and the sleeves down, and simply preventing the sun from heating the skin, it has an amazing effect. Depending on the quality of your sun shirt, you may still decide to layer on some sun cream on your skin underneath.

I was super comfortable in mine and I'm a definite convert now. I will be packing this on every expedition I go on from now on.

I have previously mentioned how a windproof jacket should make it into every expedition kit bag as it offers great versatility too. I think a sun shirt, coupled with a windproof jacket will be a winning combo for sure!

Sun shirt on in Greece

In summary, there are a number of ways you can, and should protect yourself against the sunshine whilst on expedition. Spend some time thinking about what measures you'll employ, and then where possible, think about how making it part of your daily routine will work. For example, is there any harm in putting sun cream on first thing when you're getting dressed before breakfast. No, not really.

To wrap this up, I'll pass on a quote I heard from another expedition leader, and since then I've adopted it. 'Try and come back from expedition looking like you've not been on one'.

Don't forget, when you sign up to a trek with us you get 20% off your first Lifesystems order with our special code!

Happy trekking!