Don’t drop the ball: How to protect yourself from the sun while playing sport.

Australians love our sport. Each year 3 million children and 8.4 million Australians participate in sport, while over 90% of Australians are interested in sport. Sport provides the opportunity to keep fit and spend time with others.

However, spending prolonged periods of time outside playing sport increases your risk of skin cancer. Summer sports often require you to train or play during the heat of the day. However, exposure can occur at any time of year. In some parts of Australia, UV levels are high throughout the year. Therefore, sun protection is also essential for winter sports such as Australian Rules and Rugby League.

Additionally, many sporting activities take place in areas with little or no shade. Sports like tennis and netball are also played on hard surfaces, which can absorb and reflect the sun’s UV rays.

The effects on those participating in sport are clear. Studies have shown that athletes training outdoors have an increased risk of skin cancer.
Those participating in water sports, such as surfing and swimming, often have particularly high rates of skin cancer. This is because the sun’s UV rays bounce off the water and onto their skin. Many people also falsely believe they are protected from the sun in the water, which can lead to reduced sun safety measures.

Not only do sports participants spend a lot of time in the sun, often they also have limited use and awareness of sun protection methods.

So how can you make playing sport more sun-safe?

Firstly, consider the type of clothing that you wear.

When playing sport, you should wear sun-protective clothing. Often athletic clothing is designed to keep you cool, with sun protection only a secondary consideration. Upper body garments should cover the entire torso from the base of the neck to the hips and across the shoulders, with sleeves covering at least three-quarters of the upper arms.

Lower body garnets should cover from the hips to at least halfway between the crotch and the knee. Ideally, for maximum protection, clothing should have a rating of UPF 50+

It is also critical to protect your eyes from the sun.
Where possible, consider wearing close-fitting wrap-around sunglasses that are rated at a category 2 or 3 Australian standard. Sunglasses should cover as much of the eye as possible.

If possible, train in the early morning or late afternoon when the sun is not at its hottest. On particularly hot days, consider if you can train indoors.

Apply sunscreen at least 20 or 30 minutes before play. Ideally, you should reapply sunscreen every two hours. Sunscreen is particularly important for water sports, as UV rays can bounce off the water and onto your skin.
Broad-brimmed or bucket hats should be worn wherever possible.

Shade is also a key source of protection from the sun.

Ensure your sporting area is adequately shaded, including areas used by coaches and spectators. Natural shading and buildings may provide some of this shade, but they won’t always provide the required protection. It is worth considering a quality, specialised shade structure for your grandstand or viewing area.

When selecting a shade structure, choose one that provides 99%+ protection from UV rays. Semi-permanent shade structures that can be packed away and stored at the end of each season are also available.

If you are unsure whether your sporting club has enough shade, you can undertake a SunSmart shade audit.

Additionally, develop a sun-smart culture at your sporting club. Wherever possible, leaders should model sun-safe practices. Try to make club uniforms as sun-protective as possible.

While sport provides many benefits, protecting yourself from the sun while participating, officiating or spectating is critical.

Article References

Australian Institute Of Sport (n.d.) Sun Safe Position Statement, Australian Institute Of Sport, accessed 19 July 2024.
Cancer Council (n.d.) Sporting Groups, Cancer Council, accessed 19 July 2024.