How to protect yourself from the sun in the mountains: 9 useful tips

I Sun rays they can cause damage even in winter, especially at high altitudes and it is therefore essential to know How to protect yourself from the sun in the mountainsSnow and ice, in fact, have a very powerful mirror effect, reflecting up to 80 percent of the sun's rays. Hence the need for proper precautions. Yet, according to a Eurisko survey, nearly half of Italians believe that the sun in the mountains, compared to that at the seaside, is completely harmless.

Index of topics

Types of rays

The sun's rays, which are also commonly called UV ultraviolet rays, are of three types:

UVA: they are the most common and least harmful
UVB: they are more intense and dangerous
UVC: they are the most dangerous but fortunately they are shielded by the ozone layer in the Earth's atmosphere.

Naked eye risks in the mountains

At the end of a day on the snow, without eye protection, you feel an intense itching in your eyes, with redness, inflammation and pain: these are the obvious symptoms of a actinic keratoconjunctivitis, from active light, which causes pain in the corneal area.

Sunglasses

Never the ones bought on stalls, which may have anomalies that can damage eyesight, in case of continuous use. sunglasses They should be chosen, perhaps listening to the advice of the ophthalmologist and optician, only among quality brands, and with lens colors suitable for your type of vision. shortsighted, for example, are comfortable with a brown lens, while farsighted people prefer green or green-gray.

Sunglasses with multifocal lenses

The most suitable model to face the sun's rays at high altitude is the photochromic version, preferably made of a lightweight, ultra-thin organic material, which avoids the thickness and unpleasant distorting effect typical of older progressive lenses. Photochromic lenses darken in sunlight and lighten when indoors, making them highly effective and flexible. It's no coincidence that they're especially suitable for athletes.

Sun creams

How can you best protect yourself from the sun in the mountains? Definitely with the use of sun creams which protect the skin from damage caused by UV rays. Creams should have a sun protection factor (SPF) of at least 30, and for prolonged exposure to high altitudes, SPF 50 or higher is recommended.

It's important to apply sunscreen to all exposed areas, including the face, neck, ears, and even the lips, using a lip balm with SPF. Reapply every two hours, especially after sweating or after a prolonged stay in a heated shelter, where sweat can reduce the effectiveness of the protective layer.

Exposure time

Exposure to sunlight in the mountains must be limited, especially during the central hours of the day, when the intensity of UV rays is highest. It is advisable to avoid direct exposure from 11:00 a.m. to 15:00 p.m. Winter sports enthusiasts should take frequent breaks and seek shelter from direct sunlight, perhaps in the shade of trees, canopies, or mountain huts. Even in cloudy weather, UV rays They can be dangerous, so don't let your guard down.

Power

A balanced diet is one way to protect yourself from the sun in the mountains. In fact, it can help your skin resist UV damage. It's important to include: foods rich in antioxidants, such as seasonal fruit and vegetables, for counteract oxidative stress generated by sun exposure. Vitamins such as C and E, as well as minerals such as selenium and zinc, help keep skin healthy and protected. In particular, foods such as citrus fruits, tomatoes, carrots, spinach, nuts, and fish rich in Omega-3 They are excellent allies in the daily diet for those exposed to the sun at high altitudes.

Hydration

In the mountains, as at the seaside in summer, it is important maintain a good level of hydrationFirst of all, drink water throughout the day: a lack of it can increase photophobia. However, drinking only water is not enough: it is useful to alternate it with drinks enriched with mineral salts to compensate for the loss of electrolytes due to physical activity. Hydration must begin before sun exposure and continue throughout the day to counteract photophobia. dry skin and the risk of sunstrokes or fainting related to dehydration.

Melanoma risk

Exposure to UV rays increases the risk of developing melanoma, one of the most dangerous forms of skin cancer. Although the risk is often associated with summer exposure, it should not be underestimated during winter mountain activities.

The combined effect of snow reflection and high altitude increases the intensity of the rays, making skin protection crucial. It's good practice to have regular dermatological checkups to monitor for any suspicious moles or new skin lesions. Wearing protective clothing, such as gloves, hats, and face masks, can reduce overall exposure and help minimize long-term risks.

How to protect yourself from the sun in the mountains