Sun exposure can be particularly intense in mountainous environments. At higher altitudes, ultraviolet (UV) radiation increases, while snow and ice reflect a significant amount of sunlight. As a result, hikers may be exposed to UV radiation from both above and below, even on cloudy or foggy days.
Prolonged exposure to the sun can cause sunburn, eye damage, dehydration, and heat-related illnesses.
- Sunburn
Sunburn is one of the most common risks during mountain hikes. The areas most often affected are the face, lips, ears, neck, and other exposed parts of the body. The lips are especially vulnerable, as they have little natural protection against UV radiation.
Sunburn may cause redness, pain, swelling, and, in more severe cases, blisters.
How to protect yourself:
- Apply broad-spectrum sunscreen with SPF 30 or higher to all exposed skin. Reapply every two hours and after sweating heavily.
- Use SPF lip balm to protect your lips.
- Wear clothing that covers your skin, along with a wide-brimmed hat or a cap with a neck flap.
- Seek shade whenever possible, especially during the hours of strongest sunlight.
- Heat Exhaustion and Heatstroke
Strong sunlight, physical exertion, high temperatures, and insufficient fluid intake can lead to heat-related illnesses.
Heat exhaustion may cause heavy sweating, weakness, dizziness, headache, nausea, and muscle cramps.
Heatstroke is a medical emergency. Warning signs may include confusion, altered behaviour, loss of consciousness, or seizures. The skin may be hot, and sweating may or may not be present.
What to do:
- Move the affected person to a cool, shaded place.
- Remove unnecessary outer clothing.
- Begin cooling the person immediately using cool water, wet cloths, or cold packs placed around the neck, armpits, and groin.
- If the person is fully conscious and able to swallow, offer cool water.
- If heatstroke is suspected, call emergency services immediately and continue cooling while waiting for help.
- Do not give fluids to someone who is confused, unconscious, or unable to swallow safely.
- Snow Blindness
Snow blindness, also known as photokeratitis, is a painful condition caused by excessive exposure of the eyes to ultraviolet radiation reflected from snow and ice.
It can occur even in cloudy or foggy weather, as UV radiation is still present and can be reflected by snow-covered surfaces.
Symptoms may include:
- Eye pain and irritation;
- Redness and excessive tearing;
- Sensitivity to light;
- A feeling of sand or grit in the eyes;
- Temporary blurred vision.
How to protect your eyes:
- Wear sunglasses or glacier glasses with 100% UVA and UVB protection.
- Choose suitable mountain eyewear, preferably with side protection to reduce reflected light.
- In bright snow conditions, use Category 3 or Category 4 lenses. Category 4 lenses are designed for very bright conditions and are not suitable for driving.
- Wear eye protection even when the sky is cloudy or foggy.
- Keep your sunglasses on throughout the hike, especially when crossing snowfields and glaciers.
- Why UV Exposure Increases with Altitude
UV radiation generally becomes stronger as altitude increases because there is less atmosphere above you to absorb and scatter it.
Snow and ice can also reflect substantial amounts of UV radiation, increasing exposure to the skin and eyes.
For this reason, sun protection is essential during mountain hikes, particularly at high altitudes and on snow-covered terrain.
Remember: Sun protection is not only necessary on clear summer days. In the mountains, UV radiation can be dangerous throughout the year, even when the weather is cloudy or cold.
