How can I avoid getting sunburn while participating in a triathlon?

Apply a sports-specific water-resistant and sweat-resistant sunscreen liberally prior to starting your race, and reapply in transition. Wear a sleeved tri suit to avoid getting sun burn on your shoulders and back. And wear a cap during the run to protect your head and face.

Can I get sunburn while swimming?

Yes, even 1 metre under water around 50% of UVB rays can still reach your skin! Water also reflects 5-10% of UV from the sun. Ensure you use a waterproof sunscreen and reapply regularly when swimming outdoors.

Does being at altitude increase your risk of sunburn?

The atmosphere is thinner at altitude, therefore less UV radiation is filtered out. Research has shown that UV radiation exposure increases 4 to 5 percent with every 1,000 feet above sea level. Therefore it may be easier to get sunburn while at altitude.

Does sweating during exercise make you more likely to get sunburn?

Sweat can lead to sunscreen washing off faster. Sweating has also been shown to change the hydration levels in the top layer of the skin, increasing photosensitivity and therefore potentially increasing the risk of sunburn.

How much sunscreen do I need to apply?

It is recommended to apply approximately 30ml (6-8 teaspoons) of sunscreen to ensure an adequate layer of protection. More is more!

Can I get sunburn when it's cloudy?

Yes. Even when there is cloud cover, 90% of the sun's UV rays can still get through. Therefore it's important to check the UV index (usually stated on most weather forecast apps) and wear sunscreen, even if it is a cloudy day.

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TRI247 / Health

Is your training putting you at risk of skin damage? How to avoid sunburn while triathlon training

Swimming, biking and running in the great outdoors as part of your triathlon training offers plenty of benefits for your health and wellbeing. But long days out in the sun can increase your risk of sun-related skin damage. Find out what you need to be aware of, and how to mitigate the risks so you can train and race safely throughout the summer months.

By Jenny Lucas-Hill

Content Director

Last updated -

16 Jul 2025

Time spent outdoors training and racing is one of the many upsides of taking up triathlon. But all those long hours spent swimming, cycling and running - often during the hours where UV radiation is a...

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Written by

Jenny Lucas-Hill

Jenny Lucas-Hill is Content Director at TRI247. A five-time Ironman finisher, she's also a qualified personal trainer and sports massage therapist.

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