Golf is a fantastic way to enjoy the outdoors, but hours under the sun can harm your skin, drain your energy, and even affect your game. To protect yourself, apply sunscreen with SPF 30+ before playing and reapply every two hours. Wear UPF-rated clothing, polarized sunglasses, and a hat for extra coverage. Stay hydrated with water or electrolyte drinks, and consider carrying a UV-blocking umbrella. Schedule your rounds early or late to avoid peak sun hours. These simple steps will help you stay safe and focused on your game.
Why Sun Protection Matters on the Golf Course
Golf courses are beautiful but provide little natural shade. When you’re out playing for hours, your skin and eyes soak up harmful UV rays. Prolonged exposure can cause sunburn, premature aging, and even skin cancer.
The sun isn’t just bad for your skin—it can also drain your energy. Dehydration and heatstroke are common risks when you don’t take sun protection seriously. With the right steps, you can avoid these dangers while staying cool and focused.
Choose the Right Sunscreen for Long Rounds
Sunscreen is your first defense against UV rays. Look for a broad-spectrum sunscreen with an SPF of 30 or higher. Broad-spectrum means it protects against both UVA and UVB rays. Pick one that’s water-resistant so it stays effective even when you’re sweating.
Apply sunscreen generously before you start your round, covering your face, neck, ears, and any exposed skin. Reapply every two hours or after heavy sweating. For convenience, keep a spray or roll-on sunscreen in your golf bag.
Wear Sun-Protective Clothing
Your outfit can be a shield against the sun. Opt for golf shirts and pants with a UPF 50+ rating, which blocks out 98% of UV rays. Lightweight and moisture-wicking fabrics are ideal because they keep you cool while protecting your skin.
If short sleeves are your preference, consider adding sun sleeves. These are comfortable, breathable arm coverings that provide extra protection without adding bulk.
Protect Your Eyes with Sunglasses
Your eyes are just as vulnerable to UV rays as your skin. Invest in a good pair of polarized sunglasses. These not only block harmful rays but also reduce glare from the grass, helping you see the ball clearly.
Amber or gray-tinted lenses work best on golf courses because they enhance contrast and improve visibility. Look for sunglasses with UV400 protection for the highest level of safety.
Use a Hat for Extra Shade
Hats are an essential accessory for golfers. Wide-brimmed hats provide the most coverage, shading your face, neck, and ears. If you prefer something sportier, opt for a cap with a longer brim, but remember to apply sunscreen on areas the hat doesn’t cover.
Breathable materials like cotton or polyester help keep your head cool, even during the hottest rounds.
Stay Hydrated to Beat the Heat
Playing golf under the sun makes you sweat, which can lead to dehydration if you’re not careful. Always carry a reusable water bottle and sip regularly throughout the game. Electrolyte-rich drinks are also a great option to replenish the minerals you lose when sweating.
Staying hydrated isn’t just about feeling better—it keeps your energy levels steady and prevents heat exhaustion or heatstroke.
Create Your Own Shade with Umbrellas
A UV-blocking golf umbrella can be a lifesaver on sunny days. These umbrellas are designed with materials that reflect harmful rays, offering portable shade when the course lacks trees or shelters.
Keep one in your bag to use between shots or during breaks.
Timing Your Game to Avoid the Harshest Sun
The sun is strongest between 10 a.m. and 4 p.m. Try to schedule your tee time early in the morning or late in the afternoon when UV rays are less intense. This simple adjustment can significantly reduce your exposure to harmful rays.
If you’re unsure about the sun’s strength, check the UV index for the day. Many weather apps provide this information, helping you plan smarter.
Smart Sun Safety Habits to Remember
It’s easy to forget about sun safety when you’re focused on your game, but small habits can make a big difference. Reapply sunscreen after every nine holes. Take breaks in shaded areas whenever possible. And always listen to your body—if you feel dizzy or overly tired, it’s time to rest and hydrate. A good Golf Warm-Up Routine Before a Round can also help ensure you’re prepared physically, reducing fatigue and injury risks during your game.
Conclusion
Golf is about enjoying the outdoors, but don’t let the sun take away from the experience. By using sunscreen, wearing sun-protective clothing, and staying hydrated, you can stay safe and comfortable all day long.
Protecting yourself from the sun doesn’t just keep you healthy—it helps you play better by keeping your energy and focus intact. So, gear up, stay smart, and enjoy every swing under the sun.
