As tempting as spending a chilly day in the warm embrace of our couch and tea mug may be, braving harsh conditions is a necessity for sports. Whether you’re working off those pumpkin pies and turkey leftovers, or maintaining your body as an athlete, winter is coming—and it spares no one. So how do you keep your face and airways warm, while running and cycling in the cold? Well, NAROO has got you, and your face, covered!
Ultimate Guide to Sun Protection for Cyclists and Runners Outdoors people are a different breed. There isn’t much that deters us from going out, training, and working hard. We don’t shy away from training simply because the weather is too hot or because the sun is too bright. Dedication keeps us going, no matter the cost. Training at high temperatures under the blazing sun is common for athletes in many parts of the world. However, without the right protective gear, they stand the risk of developing multiple health issues due to the heat and UV rays. What risks are associated with sun exposure? Sun exposure can cause more than a sunburn. It can result in a number of skin-related diseases and issues that are very easily prevented. According to research the sun’s UV radiation carries potentially harmful UV-A (longer wave) and UV-B (shorter wave) radiation. If overexposed to these rays, athletes may suffer accelerated aging, irreversible skin damage and multiple skin cancers. UV-B rays, usually most intense in spring and summer, cause tanning and skin burns, both of which can cause damaged skin cells and a higher risk of cancer. According to the Mayo Clinic, exercising in hot weather stresses the body and can cause: Heat cramps: Painful muscle contractions that often show up during exercise, accompanied by spasms and unnatural muscle firmness. Heat syncope and exercise-associated collapse: Nausea, lightheadedness and fainting occurring in high temperatures. Heat exhaustion: When body temperature becomes unnaturally high, it can lead to vomiting, nausea, fainting, weakness, and more. Heatstroke: A life threatening condition in which body temperature is higher than 40 degrees celsius. How can outdoor lovers protect themselves from the sun? Simply put, cover up. Athletes need to wear a face mask or face cover that guards their faces and necks from extreme exposure to UV rays They also need to wear sunscreen consistently, hydrate at regular intervals, and be mindful of how their bodies are responding or reacting to the immediate environment. How to do that during hot weather training?Start Early. It is best to workout and train as early in the day as possible, as it helps avoid the strongest and most harmful temperatures during the day.Carrie McCusker, a level 2 TrainingPeaks coach and a lifelong athlete, advises athletes to avoid the sun during its peak hours.She writes in her blog – “It is never too early or too late to start protecting your skin. Don’t be lulled into complacency by youth or less-sunny climes.”Hence, as far as possible, train early in the morning or after the sun goes down. A brisk morning workout sets the perfect tone for an active day. On the other hand, evening workouts are excellent for unwinding after a sedentary day. To be on the safe side, check the UV index before stepping out for exercise. Sun protection is required when UV levels are 3 or higher. Liberally Apply SunscreenFew things are as painful and annoying as sunburns. They will disrupt workout schedules and can leave you inactive for days. To prevent this, generously apply a water resistant SPF 50+ sunscreen onto clean, dry skin at least 15 minutes (or more) before stepping out. Carry the sunscreen with you and strictly reapply every couple of hours if you aren’t back inside yet. View this post on Instagram A post shared by NAROO MASK | Official (@naroomask_global) Replenish ElectrolytesIf you’re venturing on moderate exercise for about 60 minutes, make sure to keep drinking water throughout. Don’t leave home without drinking at least 16 ounces of water. As per Kate Lemere, a fitness trainer and writer in the city of Chicago, one should “plan to spend 20% of your work day in the bathroom. If you have a large water bottle with you you’ll be more inclined to drink it, so buy a water bottle that is 40+ ounces so you don’t have to refill as often and make a goal to drink 3-4 of them throughout the day.” In case your workout is high-intensity and/or lasting more than an hour, switch to sports drinks with electrolytes (sodium, chloride and potassium). The human body needs these minerals to make up for fluids lost through sweating, and keep itself going without collapsing or being harmed. Gear Up with Protective Clothing“How can I protect my face from the sun naturally?” Pick out and wear workout clothes that have UV protection and material designed for easy movement. Rebecca Louise, a global fitness NASM Certified Trainer, correctly says, “As the temperature changes, our clothing needs to change too. In this case, we want them to be light and breathable. The more clothing that you put on, the more energy you drain!”We agree – lighter clothing is better for sun protection. Consider wearing clothes made up of sweat wicking material like – dry fit, nylon or polyester nylon blend – material that keeps the body cool. Wear a hat and sunglasses. The sun’s rays often reflect off surfaces like roads, sidewalks, sand and snow and hit the face, blasting it with harmful UV radiation. What Can You Do About Sun Exposure? Let’s be honest. Professional athletes can’t be running around with inconvenient hats and sunglasses that may fall off at the slightest provocation (what if you ran too fast or jumped too high?) They need something designed to give them guaranteed protection, no matter how hot it gets. Enter the expert. EX-SHADER: Designed for Outdoors People who Train in the Sun View this post on Instagram A post shared by NAROO MASK | Official (@naroomask_global) Specific benefits of the EX-SHADER:Structured in a way that provides ventilation and comfort in high heat.Built so that the wearer can breathe easily even when performing strenuous physical activity.Manufactured from proprietary NAROO Mesh Fabric that provides 92% sun protection.Dries quickly, even in hot, humid environments.Reduces chances of skin ailments and associated illnesses caused by heat and sun exposure.Easy to wash, clean, and maintain between uses.NAROO’s breathable sports masks have been inspected and certified by a number of prestigious verification bodies. Each line offers a unique