By Dr. Bridget Anderson, ND
As published in MTB Girls Magazine July 2025
Summer is here, finally! Long days, big rides, and sunshine for miles. Whether you’re cruising through forest trails or blasting through desert sunscapes, there’s nothing quite like that warm sun on your skin.
But here’s the catch: too much of that glorious sunshine, and you might end up with more than just great memories, you could also score a gnarly sunburn that sticks around a lot longer than your ride.
Let’s dive into what’s really going on with the sun’s rays, how they affect your body, and how you can protect your skin, your eyes, and your overall health, while still enjoying every moment outdoors.
What Is That Glorious Warmth, Anyway?
Sunlight is made up of different kinds of light, some of which we can see and some we can’t.
We see colors through visible light, that’s everything from reds to violets, all blending together to create white light.
But the invisible part of sunlight? That’s where ultraviolet (UV) rays come in, and that’s what we need to watch out for.
There are three types of UV rays:
- UVA: Goes deep into the skin, breaks down collagen, and accelerates skin aging and wrinkles.
- UVB: Hits the surface layers of your skin, causing sunburn and DNA damage (this is what causes most skin cancers).
- UVC: Thankfully, this one’s absorbed by the ozone layer and doesn’t reach us naturally.
What Do UV Rays Do to Your Skin?
Wrinkles and Saggy Skin
When UVA rays penetrate your skin, they spark something called oxidative stress, basically, an internal “rusting” process. This activates enzymes that break down collagen, the protein that keeps your skin smooth and firm. Over time, this leads to sagging, wrinkles, and what we call photoaging (sun-related aging).
In fact, studies show that UV exposure can slash collagen production by up to 90% in some cases!
DNA Damage & Cancer Risks
UVB rays go right for your skin’s DNA, creating changes called pyrimidine dimers. Your body usually tries to repair this damage, but with repeated sun exposure, your skin’s repair systems get overwhelmed.
That’s why sunburns aren’t just painful, they’re also tied to higher risks of skin cancer. In fact, about 90% of non-melanoma skin cancers and 86% of melanomas are tied to chronic UV irradiation. Repeated sunburns spike your risk even more, scientifically proven across decades.
Melasma & Pigmentation Changes
Melanin, the pigment that gives your skin its color, increases with sun exposure to try to protect you. This can lead to tanning but also to melasma, which is a more stubborn kind of darkening, often seen on the face.
Eye Damage (Yup! Eyes can get sunburnt too!)
Your eyes can get “sunburned” too! The sclera or whites of your eyes can absorb UV rays which can cause redness, irritation, and long-term risks like cataracts, which slowly cloud your vision over time. You might not notice it immediately, but the damage can build up with every sunny ride.
Sunscreen Isn’t the Only Solution: Smart Strategies First
Before we even talk sunscreen, here’s the golden rule: Avoid peak sun hours (10 a.m. to 4 p.m.) whenever possible.
Plan your rides for early morning or later afternoon when the UV index, that’s the scale that measures the sun’s intensity, is lower. You’ll reduce your risk of sunburn and likely enjoy cooler temps, too.
What Is the UV Index?
The UV Index helps you understand how strong the sun’s rays are on any given day:
- 0–2: Low risk
- 3–5: Moderate risk—seek shade midday
- 6–7: High risk—protect skin and eyes
- 8–10: Very high risk—take serious precautions
- 11+: Extreme—avoid prolonged outdoor exposure
Check the UV Index before heading out to reduce unnecessary exposure!
SPF Clothing: An Easy Win
You don’t have to rely on sunscreen alone! UPF-rated clothing (that’s Ultraviolet Protection Factor) is one of my favorite tools.
Lightweight long sleeves, sun hoodies, gloves, and neck gaiters offer consistent protection and don’t need reapplying like sunscreen does. Studies even show clothing can dramatically reduce UV reaching your skin, often better than sunscreen alone.
Bonus: They keep you cooler by shielding your skin from the intense heat.
Sunglasses: Protect those Peepers
Your eyes need protection, too. Look for sunglasses that block 100% of UVA and UVB rays. Wraparound styles are best for riding since they block sunlight from all angles.
Decoding Sunscreens: What Does SPF Really Mean?
SPF or Sun Protection Factor, tells you how well a product protects you from UVB rays (the ones that burn):
- SPF 30 blocks about 97% of UVB rays.
- SPF 50 blocks around 98%.
A “broad-spectrum” label is essential, that confirms UVA and UVB protection. The FDA mandates this, and dermatologists echo it in guidelines .Remember: No sunscreen blocks 100%, and you need to reapply every 2 hours or sooner if you’re sweating a lot.
Chemical vs. Mineral Sunscreens; Which Is Better?
Chemical Sunscreens
These soak into your skin and absorb UV rays, converting them into heat. They’re clear, light, and often easier to spread, but some ingredients (like oxybenzone) have raised concerns about hormone disruption, skin allergies, and environmental harm (especially to coral reefs).
Mineral Sunscreens
These sit on top of your skin and act like a shield, physically blocking rays. They’re made with zinc oxide or titanium dioxide, both recognized as safe and effective by the FDA.
Old-school versions were thick and pasty (think lifeguard noses!), but newer ones are much sheerer and easier to use. Personally, I wear a daily sheer mineral sunscreen on my face, and a thicker sport version when I’m outside riding or hiking.
What to Look for in Sunscreen:
- Broad-spectrum protection (blocks UVA and UVB)
- SPF 30 or higher
- Reef-safe and oxybenzone-free
- Paraben-free (especially for sensitive skin)
Can Food Help Protect Your Skin?
Yes! Certain nutrients help your skin bounce back from sun exposure:
- Beta-carotene & Lycopene (from carrots and tomatoes) can help reduce redness and protect against UV damage.
- Astaxanthin (a powerful antioxidant found in algae and seafood) has shown promise for supporting skin health and reducing wrinkles.
- Polypodium leucotomos (a tropical fern extract) has been shown in small studies to reduce UV damage and even help with melasma.
While no food replaces sunscreen, I always recommend loading up on antioxidant-rich foods during summer for an extra layer of support!
So… You Got Burned. Now What?
Even with the best plans, early rides, UPF shirts, sunscreen, sometimes that sun sneaks in and leaves its mark. We’ve all been there: that hot, tight, itchy skin that lets you know you overdid it.
If you find yourself sunburned after an adventure, don’t panic! Here’s my go-to, naturopathic-approved skin-soothing toolkit to help your body heal naturally.
1. Aloe Vera: The Classic Healer (And for Good Reason)
You’ve probably heard of aloe vera for sunburn,and yes, it really works!
Aloe is a natural anti-inflammatory that’s been used for centuries for burns. It’s loaded with polysaccharides, compounds that help speed up healing by stimulating skin repair and reducing inflammation.
It also contains glycoproteins that help numb pain and itchiness. Plus, aloe has a cooling, hydrating effect that just feels amazing on hot skin.
How to Use It:
- Look for pure aloe vera gel (at least 95% aloe), skip the ones with dyes, alcohol, or synthetic fragrances.
- You can also cut open a fresh aloe leaf, scoop out the gel, and apply it directly.
- Apply generously and as often as needed throughout the day.
A tip from me: Keep aloe gel in the fridge for an extra cooling effect, it feels heavenly on burned skin!
2. Vitamin C Cream: The Skin Rebuilder
Vitamin C isn’t just good for your immune system, it’s also a powerful skin healer.
Topical vitamin C can help reduce inflammation, support collagen rebuilding, and minimize long-term sun damage (like dark spots and scarring). It’s also a strong antioxidant, helping your skin fight off those free radicals caused by UV exposure.
How to Use It:
- Look for a gentle vitamin C serum or cream designed for sensitive skin.
- Apply after your skin has cooled and calmed, usually after aloe.
- Consistency is key! Using vitamin C in the weeks after a sunburn can help improve skin tone and prevent lingering discoloration.
3. Oatmeal – not just for breakfast
It’s been used for centuries to calm irritated skin, especially with burns, rashes, and eczema. Oats contain beta-glucans and antioxidants that reduce inflammation and itch.
How to use:
- Take a cool colloidal oatmeal bath (oatmeal ground into a fine powder, available in most drugstores). Or you can also soak a cloth in an oatmeal-water mix and apply it to the skin.
4. Cucumber – Home spa treatment
Cucumbers have natural cooling properties and contain compounds that reduce swelling and discomfort. They’re super hydrating for the skin.
How to use:
- Blend fresh cucumber into a paste and apply to sunburned areas.
You can also chill slices and place them directly onto your skin.
5. Calendula (Marigold)
Calendula flowers are rich in flavonoids that soothe inflamed skin and speed up tissue repair. It’s widely used in herbal healing for burns, cuts, and rashes.
How to use:
- Apply calendula cream or ointment to sunburned skin.
Hydrate, Hydrate, Hydrate!
Sunburn draws fluid to the skin’s surface, which means you can get dehydrated more easily. Drink plenty of water, herbal teas (like chamomile or peppermint), and electrolyte-rich drinks like coconut water.
What I Tell My Patients:
“Your skin remembers every sunburn, so it’s not just about short-term healing, it’s about supporting your skin’s health for the long haul. Be gentle with yourself, treat the burn, and take it as a reminder to protect your skin even more carefully next time.”
And remember: Next time, sunscreen and shade are your skin’s best riding buddies.
Dr. Bridget’s Final Tips for Sun-Savvy Riders:
- Plan your rides around lower UV hours, early mornings and evenings are best.
- Cover up! Wear UPF clothing, wide-brimmed hats, and sunglasses.
- Use sunscreen wisely: Choose mineral, reef-safe sunscreens and reapply often.
- Nourish your skin from the inside with antioxidant-rich foods.
- Check the UV Index before every ride, it’s a total game changer.
Remember: this isn’t just about preventing burns or wrinkles. It’s about long-term skin health, staying safe outdoors, and enjoying every adventure for years to come.
Here’s to sunshine, great trails, and smart protection!
Citations:
Vechtomova YL, Telegina TA, Buglak AA, Kritsky MS. UV Radiation in DNA Damage and Repair Involving DNA-Photolyases and Cryptochromes. Biomedicines. 2021 Oct 28;9(11):1564. doi: 10.3390/biomedicines9111564. PMID: 34829793; PMCID: PMC8615538.
Quan T, He T, Kang S, Voorhees JJ, Fisher GJ. Solar ultraviolet irradiation reduces collagen in photoaged human skin by blocking transforming growth factor-beta type II receptor/Smad signaling. Am J Pathol. 2004 Sep;165(3):741-51. doi: 10.1016/s0002-9440(10)63337-8. PMID: 15331399; PMCID: PMC1618600.