What to wear hiking for sun protection

Updated September 20, 2026. Sources are listed at the end. See how we write our guides.

On a hike you’re in the sun for hours, often at altitude and in open terrain. Clothing is your best defence because it doesn’t sweat off or need reapplying. Here’s how to build a sun-smart hiking system.

Start with the UV forecast

Before you pack, check the day’s peak UV and the hours it’s 3 or higher. That tells you how much coverage you need and when the exposed sections of your route are best done. Look up the UV forecast for your trailhead, or open a page from our hiking destinations. If your route climbs a long way, expect more UV than a valley forecast shows.

Match your kit to the terrain

The same UV number feels very different depending on where you are. Think about what your route actually looks like:

• Desert canyon: little shade, bright rock and heat. Loose, light long sleeves and a brimmed hat beat bare skin, even when it’s hot.
• Alpine ridge or above treeline: no shade at all, thinner air and more UV with every hundred metres you climb. Cover up early.
• Snowfield or glacier: UV comes from above and reflects up from the snow. Add proper eye protection and don’t forget under your chin and nose.
• Forest: dappled shade helps, but it doesn’t block everything. Open clearings, ridges and viewpoints can be very bright.
• Lake or river: water reflects some UV, and you’ll be outside longer than you think. Wet clothing protects less.

Clothing does the heavy lifting

Skin that’s covered doesn’t need sunscreen, and fabric doesn’t rub off. For most hikes in summer sun, a lightweight long-sleeve shirt and long pants (or convertible pants) beat shorts and a tank top, even in the heat. Loose, light fabrics that wick sweat are cooler than you’d expect.

What UPF means

UPF is the sun-protection rating for fabric. The Skin Cancer Foundation explains that a UPF 50 fabric blocks 98 percent of UV and lets through about 2 percent (one fiftieth). UPF 30 or higher is a sensible target for hiking, and 50+ is the top rating. Look for a UPF number on the label rather than vague “sun-protective” marketing.

What about regular clothes?

Ordinary clothes range from very good to poor depending on the fabric. The Skin Cancer Foundation says a plain white T-shirt has a UPF of only about 7, and when it gets wet that drops to about 3. Factors that help:

• Tight weave. Hold the fabric up to the light. If you can see through it easily, UV can get through too.
• Colour. Dark or bright colours generally block more UV than pale ones.
• Fit. Loose is better. Tight clothing stretches, and the fibres pull apart.
• Condition. Wet, stretched or worn-thin fabric lets more UV through.

A hat that covers your face, ears and neck

Choose a wide-brim hat with a brim of at least 3 inches (7.5 cm) all the way around, which is the Skin Cancer Foundation’s recommendation. A cap with a neck flap also works. A baseball cap shades your forehead and leaves your ears and the back of your neck exposed. Add a chin strap if it’s windy, and look for a hat with a UPF label.

Sunglasses that filter UV

• Look for a label saying UV400 or 100% UVA and UVB protection. Lens darkness alone doesn’t tell you about UV filtering.
• Wraparound frames or side shields keep light from sneaking in from the edges.
• On snow or glaciers, wear dedicated glacier or mountaineering glasses with side protection. Lenses sold as “category 4” are very dark and meant for glacier and high-altitude glare (they aren’t suitable for driving).
• Bright reflected UV can burn the surface of your eyes (snow blindness). It is painful and often shows up hours later.

Sunscreen for everything else

Use a broad-spectrum, water-resistant sunscreen on any skin your clothes don’t cover. The American Academy of Dermatology and the Skin Cancer Foundation give consistent advice:

• Choose SPF 30 or higher. The Skin Cancer Foundation recommends SPF 50 or higher, water-resistant, for a long day outdoors.
• Use enough. About 1 ounce (a shot glass, or 30 ml) covers the whole body of an average adult. Most people apply less.
• Apply it 15 to 30 minutes before you set off so it can settle.
• Reapply about every two hours, and right after heavy sweating or swimming.
• Use a lip balm with SPF 30 or higher.

On the trail, carry a small tube or stick where you can reach it and reapply at your rest stops, not just at the trailhead. Check the expiry date, and don’t leave it cooking in a hot car or the top of a pack all day.

Spots hikers often miss

• Ears and the back of the neck
• The backs of the hands (trekking poles keep them in the sun all day)
• Tops of the feet and ankles if you wear sandals
• Under the chin and the underside of the nose, where UV bounces up from the ground or snow
• Lips
• Your part or thinning hair, if you’re not wearing a hat

Useful extras

• A buff or neck gaiter for your neck and face
• Lightweight sun gloves for hands on poles or cables
• UPF leggings if you prefer them to pants
• A plan for shade breaks. Rest under trees or rock overhangs around midday

Staying cool while covered up

Covering up feels backwards on a hot day, but it works. Loose, breathable layers with a UPF label protect you without overheating you. Light colours reflect heat, but darker colours tend to block more UV, so go by the UPF number rather than colour alone. Soak a buff in water at stream crossings, drink regularly, and take heat exhaustion seriously: headache, dizziness, nausea and heavy sweating are signs to stop, rest in the shade and cool down.

Kids and groups

Children burn easily and rarely think to reapply. Give them hats they like wearing, plan shade stops, and put sunscreen on at every break. For babies under six months, health guidance is to keep them out of direct sun, so ask a pediatrician about sun protection for infants.

If you get burned anyway

General first aid for a mild sunburn is to get out of the sun, cool the skin with a cool compress or shower, drink plenty of fluids, and use a moisturiser or aloe gel. Cover the area and avoid more sun while it heals. Get medical help for blistering over a large area, or if you also have fever, chills, confusion or severe pain.

Mistakes to avoid

• Trusting cloud cover. Thin or broken cloud can let most UV through.
• Applying sunscreen once. It wears off. Set a reminder to reapply.
• Skipping protection in cool weather. UV has nothing to do with temperature, and it gets stronger with altitude.
• Forgetting reflected UV. Snow, water and pale rock all send UV back at you.
• Relying on a wet cotton T-shirt. Its UPF drops sharply when it’s wet.

Sources and further reading

General information, not medical advice. If you have skin concerns, talk to a doctor or dermatologist.

• Skin Cancer Foundation: Sun-protective clothing
• Skin Cancer Foundation: Sunscreen
• American Academy of Dermatology: How to apply sunscreen
• American Academy of Dermatology: Sun protection
• U.S. FDA: Sunscreen, how to help protect your skin from the sun
• WHO: Ultraviolet radiation fact sheet

Check today’s UV for your place

This guide is general information about sun safety and isn’t medical advice. Talk to a doctor or dermatologist about your own skin.