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The Essential Gear for Sun Protection on Your Thru-Hike
Thru-hiking is hard enough as it is. Don’t add insult to injury by ending the day fried to a crisp by the sun. Not only does it feel pretty cruddy, but the health and safety implications of a serious sunburn could jeopardize your hike.
Prolonged exposure to UV rays can lead to painful sunburns, which in severe cases can cause blistering, dehydration, and heat stroke. Over time, repeated burns increase the risk of skin cancer, according to the Skin Cancer Foundation. On trail, even mild burns can sap your energy and morale.
Thus, effective sun protection is essential to beat the burn and make your thru-hike as enjoyable as possible. Investing in key sun protection items can save you from painful burns and long-term health damage. Here is the sun protection gear you need to keep the UV rays at bay on your next thru-hike.
Know Before You Go
The infamous LA Aqueduct along the PCT. Sweltering, dry, and not a smidge of shade in sight. Photo: Annika Ananias
Not all trails are created equal in terms of UV exposure. It’s crucial to understand the environments you’ll be hiking through as this will affect your sun protection strategy. PCTers braving the inferno of the Mojave desert should anticipate intense heat, long water carries, and all-day sun exposure. In contrast, AT hikers can mostly count on the dense foliage of the green tunnel to shelter them.
Alpine trekkers along sections of the CDT, CT, and other western routes also face significant sun exposure in high-altitude terrain, known for its barren profile, lack of shade, and closer proximity to the sun.
Furthermore, it’s important to factor snowy terrain into your calculations. Snow reflects 80 to 90 percent of sunlight, and this reflection can intensify sun exposure, especially in unexpected areas like your nostrils, lips, and the underside of your chin.
Best Gear for Sun Protection on a Thru-Hike
UPF-Rated Sun Hoodie or Sun Shirt
My most valuable gear is, hands-down, my collection of sun hoodies. Great coverage, all-day comfort, and breathability, especially when trekking through tree-less terrain.
A UPF-rated sun hoodie or sun shirt is your first line of defense against harmful UV rays. Covering a significant portion of your upper body and face, these breathable garments are designed to block UV radiation and cool down your body’s core temp, significantly reducing your exposure — and need for sunscreen.
Take careful note of the Ultraviolet Protection Factor (UPF) ratings, however. A UPF 50 shirt will block 98 percent of UV rays from reaching your skin, whereas a shirt with UPF 15 will offer significantly less protection.
As someone who spends most of their time in high alpine environments with close proximity to the sun and no shade, I never leave home without a trusted sun hoodie. Most offer nifty features such as a deep hood to shade sensitive skin on your face, neck, and ears; thumbholes to offer coverage for your hands; and long sleeves, allowing you to carry less sunscreen and therefore less weight.
Recommendations:
- Mountain Hardwear Crater Lake Hoodie Men’s | Women’s: Lightweight, moisture-wicking, and offers impressive 50+ UPF protection.
- Jolly Gear Triple Crown Button-Down Long Sleeve: Opt for fun in the sun with these groovy, functional button-down hoodies at 30 UPF.
- Outdoor Research Echo Hoodie Men’s | Women’s: Ideal for high-output activities, light, quick-drying, but only offers UPF 15 protection.
Wide-Brimmed Hat
Grab your fedora, sombrero, hat, whatever it may be. Photo Credit: Outdoor Research
For those who grew up watching The Wild Thornberrys, I often feel as though I’m channeling my inner Nigel Thornberry (if you know, you know) when I don an adventurous wide-brimmed hat. If you choose not to go the sun hoodie route, a wide-brim hat is a must-have for protecting the sensitive skin around your face, neck, and ears from direct sunlight.
Look for hats made from breathable, moisture-wicking materials to keep you cool and comfortable against those smoldering rays.
Recommendations:
- Sunday Afternoons Ultra Adventure Hat: Offers excellent coverage with a 3” brim, versatile neck cape, and maximum achievable protection with UPF 50+.
- Outdoor Research Sun Runner Cap: It may look silly, but you’ll be thankful for the total head and neck protection, breathable mesh vents, and UPF 40 fabric.
Sun Umbrella
Photo Credit: Katie Kommer
An item that’s skyrocketed in popularity among thru-hikers, especially on western trails, is a lightweight sun umbrella. While this piece of equipment would be mostly dead weight for AT thru-hikers, it’s especially useful for providing portable shade in open, barren environments like deserts or high alpine.
A sun umbrella utilizes a reflective surface on the top to deflect the sun’s rays, coupled with material incorporated on the underside of the umbrella to absorb additional rays so that you’re receiving maximum protection on the go. According to many gear companies, these umbrellas decrease the feel of heat by up to 15 degrees.
Additionally, many hikers love their multifunctionality — at the end of the day, it’s still a regular ol’ umbrella that can also protect you from rain, hail, and inclement weather during monsoon season.
Recommendations:
- Six Moon Designs Silver Shadow Ultralight Umbrella: Lightweight and reflective, the Silver Shadow is rated to UPF 50+ to not only keep you shaded, but cool.
- Gossamer Gear Lightrek Hiking Umbrella: At 5.8 oz, the world’s lightest trekking umbrella is known for its durability and effective sun coverage.
Sun Gloves
Photo Credit: Outdoor Research
One thing I’ve learned the hard way is that exposed hands are one of the most painful and inconvenient spots for a gnarly sunburn. Fingerless sun gloves are a great alternative to sunscreen if you prefer to avoid the greasy feeling of lotion on your hands.
Many sun hoodies also feature thumbholes that work best when used in conjunction with sunscreen. However, most hoodies with thumbholes don’t provide ample hand coverage on their own.
Recommendations:
- Outdoor Research ActiveIce Sun Gloves: Best back-of-hand protection, breathable, and offers UPF 50+ protection.
- REI Co-Op Active Pursuits Sun Gloves: Featured suede grips to fend off blisters while maintaining breathability and UPF 50 sun protection.
Sunglasses with UV Protection
Rockin’ the retro glacier glasses. These specialized glasses are definitely overkill for your average thru-hike…but they look cool and protect my eyes. For a non-snowy thru-hike, any polarized glasses will do.
It’s not just your skin that’s susceptible to the sun’s harmful rays. Protecting your eyes is also essential to prevent conditions such as cataracts and other forms of eye damage (see: photokeratitis or snow blindness, the gnarly equivalent to a sunburn on your eyeballs). When purchasing sunglasses, be sure that they provide 99 – 100 percent UVA and UVB protection.
Mountaineering-style glacier glasses are beneficial for frequent snowfield traverses, providing even stronger protection from the sun’s glare bouncing back at you from the snow. The main difference between glacier glasses and regular sunglasses is that they allow less light transmission and include side shields to protect your eyes from all angles.
Recommendations:
- goodr OGs Polarized Sunglasses: Affordable option with polarized lenses to reduce sun’s glare and protect 100% against UV rays.
- Julbo Explorer 2.0 Glacier Sunglasses: Specialized glacier glasses ideal for high-altitude or snowy hikes with side shields and 100% UV protection.
Notable Mentions
- Sunscreen: Of course, if you hate all the options on the list and prefer not to cover up, then be sure to stock your pack with sunscreen lotion or spray. If used correctly, sunscreen rated 30 to 50 SPF can offer adequate protection. However, be sure to reapply frequently, as sunscreen won’t work as well if you’re sweaty or covered in dirt (which, let’s be honest, are the very characteristics of a thru-hiker).
- Chapstick with SPF: Lips are often overlooked when it comes to sun protection on a thru-hike. Using lip balm with 15-30 SPF can prevent incredibly painful chapped lips.
- Neck covering: If you’re reallllyyyy anti-sun hoodie or brimmed hat, a neck gaiter or buff is a versatile piece of gear that can protect your face, neck, and even your head from the sun.
Additional Tips for Sun Protection on Your Thru-Hike
Photo Credit: Alex “GPS” Brown
Even with diligent sun protection, frequent sunscreen lathering, and all the layers, your body can still feel the effects of that unrelenting ball of fire in the sky, especially on long and exposed thru-hikes. To beat the heat and prioritize your health, here are a few ways you can ensure your thru-hike is safe.
Get an Early Start and Siesta During the Heat of the Day
Start your hike early in the morning to take advantage of the cooler temperatures and lower UV index. Take a long break during peak heat hours to rest in the shade. It’s a common misconception that 10 a.m. to 2 p.m. are the hottest hours of the day; rather, 3 p.m. to 6 p.m. see the most intensive heat, as re-radiation occurs later in the day.
Hike Smarter, Not Harder
Whenever possible, take breaks in shaded areas to give your skin a rest from direct sunlight. This is where those sun umbrellas come in clutch.
Reapply Sunscreen Regularly
If you’re opting for total coverage via sunscreen, you’ll need to prioritize reapplying your method of sun protection every two hours, or more frequently if you’re sweating heavily.
Stay Hydrated
Heat illnesses go hand-in-hand with too much sun exposure. Drink ample water and replenish lost electrolytes to ensure your body is regulating its temperature and reducing the risk of heat-related illness.
Though counterintuitive, covering up with breathable long layers keeps you cooler on hot, shadeless stretches of trail. Every layer of UPF fabric, each dab of sunscreen, and every minute under shade is a clever dodge from the sun’s relentless rays.
Incorporating these sun protection strategies and gear into your thru-hike can make a significant difference in your overall comfort and health, turning what could be a blistering nightmare into a breeze.
Featured image: Photo via Katie Kommer. Graphic design by Chris Helm.
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Comments 4
Great post full of solid advice. The only thing I can think to add is the old issue of shorts/skirts versus pants. You touch on this with your closing comment about breathable long layers, but i see a lot of people covering everything but their legs. Even the furriest of us can get a nasty burn on the calves and/or thighs. I switch back and forth between OR pants and some really lightweight pants from Elevenskys (fun colors!), Elevenskys even guarantees that their pants will last an entire thruhike!
Keep the great posts coming! Thanks!
Thanks for the kind words, Andrew! That’s a great point. I’ve yet to discover hiking pants that keep my legs cool in the way a sun hoodie does for my upper body and I’ve certainly gotten some funny-looking tan lines from the shorts and tall socks combo I typically opt for. I’ll have to check out Elevenskys, thanks for the recc!
Excellent points for a thru hike. Fingerless gloves still allow one to wield a sword against orcs.
Nice post!! Thanks for the guide.