We’re deep in the summer months, and mind if I state the obvious? It’s sunny, and it’s definitely hot outside. Still, the fact remains that getting enough vitamin D and simply leaving the inner walls of your house is important for both our physical and mental health. And summer offers no shortage of opportunities to do exactly that, whether it’s hitting the beach, lounging by the pool, or taking a weekend hike.
For runners, walkers, and hikers alike, the changing of seasons doesn’t change the activity, it just alters your approach. Winter, for instance, calls for treadmills and extra layers of clothes. For summer, applying (and then reapplying) sunscreen is an obvious essential, but according to skin experts, protecting your skin goes beyond just that.
Men are already at a higher risk of developing skin cancer than women, with those over 50 being particularly vulnerable to melanoma. So just as you might prioritize diet for heart health or lifting weights to preserve muscle, protecting your skin should also be part of a long-term health routine. Here are three non-negotiables for summer skin protection.
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Summer Skin Protection Tips for Men
1. Block Up With SPF
Several studies have found sunscreen to reduce the risk of squamous cell and melanoma skin cancers so of course, wearing sunscreen is at the top of the list. If you’ll be exercising or spending over two hours outside, choose a broad-spectrum sunscreen with an SPF of at least 45 and apply a generous amount to all exposed skin. Dermatologists recommend reapplying every two hours or sooner if you’ve been sweating heavily or swimming.
“If you’re using a chemical filter, apply the sunscreen at least 30 minutes before starting your outdoor activity and supplement with sun protective clothing,” says Jeffrey Fromowitz, MD, of Dermatology of Boca.
2. Wear Sun-Protective Clothing
UPF, or Ultraviolet Protection Factor, measures how effectively clothing blocks UVA and UVB rays. For example, a UPF 50 fabric blocks 98 percent of the sun’s rays and allows just two percent to penetrate, significantly reducing exposure. Wearing UPF-rated clothing during your outdoor runs, walks, or hikes provides an extra layer of constant protection. Depending on the specific activity, that could look like a visor, sun shirt, neck gaiter, arm sleeves, or lightweight UPF hoodie.
‘While sunscreen has to be reapplied repeatedly, sun-protective clothing with a UPF rating offers reliable, all-day protection without the need for reapplication,” Fromowitz says. “It protects your from skin cancer and premature aging.”
3. Build Antioxidant and Barrier Support
This is likely the least obvious on the list, but building antioxidant and barrier support through your diet can help protect your skin. Sun exposure, heat, and energy exertion all increase oxidative stress, which can contribute to skin damage over time. Internal support via a network of antioxidants, carotenoids, ceramides, collagen peptides, and cofactors can all make a difference in supporting hydration, skin barrier, and the skin’s response to oxidative stress.
Eating foods rich in vitamin C like berries, vitamin E like almonds, carotenoids like carrots, and omega-3 fatty acids like salmon, all make for great additions. Staying hydrated is also important for maintaining healthy skin.
“Aside from heat and sweat that are difficult on skin, UV exposure is cumulative,” says Lily Shapiro, PharmD, of ATIKA. “Acute exposure may cause sunburn, heat-related skin irritation, and worsening pigmentation. But the deeper issue is long-term damage: collagen breakdown, oxidative stress, uneven tone, premature skin aging, and increased skin cancer risk.”
Related: Young Adults Know Tanning Can Cause Skin Cancer. So Why Are They Still Doing It?
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