Den richtigen Lichtschutzfaktor für Outdoor-Training wählen

SPF Explained

• SPF, or Sun Protection Factor, indicates how long you can stay in the sun without burning when using a sunscreen. A product with SPF 15 means you can stay outside 15 times longer than without protection—roughly five hours, since most people start to burn after about 20 minutes of unprotected sun. According to the Skin Cancer Foundation, SPF 15 blocks about 93 % of harmful UV rays, while the lowest available SPF 2 blocks only about half. The American Melanoma Foundation also cites these figures.

Recommendations

• The U.S. Food & Drug Administration recommends a minimum SPF of 15 for outdoor activities. This level blocks the majority of UV radiation. For sports that demand extended exposure—like tennis or long‑distance running—the U.S. Tennis Association advises higher SPF values. Complement sunscreen with a broad‑brimmed hat, UV‑blocking sunglasses, and lightweight long sleeves for extra defense.

Application

• Apply sunscreen 30 minutes before heading outdoors so it can bind fully to the skin. Use a generous amount—about one ounce, the volume of a standard shot glass—to cover all exposed areas. Even with high SPF, reapply every two hours, or sooner if you’ve been swimming, sweating, or wiping your face.

Water Exposure

• “Sport” sunscreens labeled waterproof or water‑resistant provide lasting protection after water contact. Waterproof formulas shield for up to 80 minutes post‑exposure, while water‑resistant versions last about 40 minutes. For safety, reapply a fresh layer after swimming or intense water aerobics.