Winter Skincare for Athletes: A Dermatologist's Guide to Protecting Your Skin in Cold Weather

Winter poses unique skin challenges for athletes: UV radiation increases up to 30% at altitude, snow reflects 80% of UV rays back at your face, and cold air strips your skin barrier of protective moisture. A targeted pre-, during-, and post-workout routine can help protect against sun damage, windburn, and dehydration - keeping your skin resilient through the season.

Why This Matters for Athletes

• UV exposure is higher in winter than you think. At ski altitudes, UV intensity can be 20-30% greater than at sea level - and snow reflects up to 80% of those rays back at exposed skin.

• You can burn in minutes. Research shows skiers can begin to sunburn in as little as 6 minutes at high altitude without protection.

• Sweating increases your photosensitivity. Physical exertion can lower your skin's threshold for UV damage, meaning you burn faster while training.

• Cold and wind compromise your skin barrier. Low humidity and freezing temperatures reduce skin barrier function, leading to dryness, cracking, and increased sensitivity.

• Most athletes don't protect themselves adequately. Studies show only 4.4% of skiers fully comply with sunscreen guidelines - and fewer than 21% reapply after two hours.

Key Skin Stressors in Winter Sports

UV Radiation at Altitude. For every 1,000 meters of elevation gain, UV radiation increases by approximately 10%. At a typical ski resort elevation of 2,500-3,500 meters, you're exposed to significantly more UV than at sea level. Add snow's reflective properties - bouncing UV rays onto your face, under your chin, and even inside your nostrils - and you're essentially being hit from multiple angles simultaneously.

Cold Air and Low Humidity. Winter air holds far less moisture than summer air. When you combine cold temperatures with indoor heating, your skin's lipid barrier breaks down faster. Research confirms that low humidity and low temperatures lead to decreased skin barrier function and increased susceptibility to irritation.

Wind Exposure. Cold wind accelerates moisture loss from exposed skin, leading to windburn - that tight, red, raw feeling after a day on the slopes. Athletes moving at speed (skiing, cycling, running) face amplified wind chill effects.

Sweat and Friction. Sweating during cold-weather exercise creates a unique problem: moisture trapped under layers can irritate skin, while sweat itself may increase your sensitivity to UV damage. Friction from helmets, goggles, and base layers compounds the issue.

Winter Skincare Routine for Athletes: Pre, During, and Post

Pre-Workout. Apply broad-spectrum SPF 50+ sunscreen to all exposed areas at least 15-30 minutes before heading outside. Don't forget ears, the back of neck, and under your chin - snow reflection hits these spots hard. This is exactly the problem I designed Dermasport's SPF 50 Face Sunscreen to solve - it's water and sweat resistant, lightweight enough to layer under gear, and won't run into your eyes. Layer a moisturizer underneath if your sunscreen isn't hydrating enough. Look for formulas with ceramides, hyaluronic acid, or glycerin to reinforce your skin barrier before cold exposure. Protect your lips with an SPF lip balm. Lips have no melanin and burn quickly at altitude.

During Activity. Reapply sunscreen every 2 hours - or immediately after heavy sweating. Keep a sunscreen stick in your pocket for easy mid-activity touch-ups on cheeks, nose, and ears. Use physical barriers when possible: UV-protective neck gaiters, balaclavas, or buffs can shield vulnerable areas better than sunscreen alone in extreme conditions. Stay hydrated internally. Dehydration affects skin elasticity and barrier function just as much as external conditions.

Post-Workout. Cleanse gently to remove sweat, sunscreen residue, and environmental debris. Avoid hot showers - lukewarm water preserves skin barrier lipids better. Apply a recovery moisturizer while skin is still slightly damp. Look for ingredients that support barrier repair: ceramides, niacinamide, aloe vera, and antioxidants like vitamin C and green tea extract. Treat any windburn or irritation with a fragrance-free, occlusive balm on affected areas overnight.

Dermasport is the Official Sunscreen of the National Ski Patrol.

Common Mistakes

"It's cloudy, so I don't need sunscreen." UV radiation penetrates clouds. Studies show winter athletes often skip protection on overcast days, yet UV levels can still be high enough to cause damage - especially at altitude.

"I applied sunscreen this morning, I'm covered." Sunscreen degrades with time, sweat, and friction. Research on skiers found that fewer than 21% reapply after two hours. Reapplication is critical for actual protection.

"My skin feels fine, so I don't need moisturizer." Cold weather damage to the skin barrier is often invisible until it becomes severe. Proactive hydration prevents the dryness, cracking, and sensitivity that sideline athletes mid-season.

"SPF 30 is enough for anyone." At high altitude with snow reflection, dermatologists recommend SPF 50+ for meaningful protection. One study comparing SPF 50 vs SPF 85 on ski instructors found the higher SPF provided measurably better protection in real-world conditions.

"I'll just cover up - I don't need sunscreen under my gear." Standard fabrics allow more UV through than you'd expect, especially when stretched or wet. Combine physical protection with sunscreen for comprehensive coverage.

Quick Checklist: Winter Skincare for Athletes

•  Apply broad-spectrum SPF 50+ sunscreen 15-30 minutes before outdoor activity

•  Use SPF lip balm - reapply frequently

•  Layer hydrating moisturizer under sunscreen for barrier protection

•  Carry a sunscreen stick for easy reapplication every 2 hours

•  Wear UV-protective neck coverage (gaiter, buff, or balaclava)

  
  

FAQs

Q: Do I really need sunscreen in winter? A: Yes. UV radiation doesn't take a season off - and at altitude, it's actually more intense. Snow reflection can double your effective UV exposure. Sunscreen is essential year-round for athletes training outdoors.

Q: What SPF should I use for skiing or snowboarding? A: SPF 50+ is recommended for high-altitude winter sports. Studies show higher SPF formulas provide measurably better protection in real skiing conditions compared to SPF 30-50.

Q: How often should I reapply sunscreen while skiing? A: Every 2 hours, or immediately after sweating heavily. Sunscreen effectiveness decreases over time and with physical activity. Keep a stick sunscreen accessible for quick reapplication.

Q: Why does my skin get so dry in winter? A: Cold air holds less moisture, indoor heating further dries the environment, and wind accelerates moisture loss from your skin. This combination depletes your skin barrier's natural lipids, leading to dryness, tightness, and increased sensitivity.

Q: Can I use my summer skincare routine in winter? A: You'll likely need adjustments. Winter calls for richer moisturizers, more vigilant sun protection (especially at altitude), and gentler cleansing to preserve your skin barrier.

Q: What ingredients help repair winter skin damage? A: Look for ceramides (restore barrier lipids), hyaluronic acid (draw moisture into skin), niacinamide (reduce inflammation), and antioxidants like vitamin C and green tea extract (combat UV-related oxidative stress).

Q: Is windburn the same as sunburn? A: They're different but often occur together. Windburn is irritation from cold, dry air stripping moisture from skin. Sunburn is UV damage. Both cause redness and discomfort - and winter athletes often experience both simultaneously.

Q: Should I exfoliate in winter? A: Be cautious. Over-exfoliation can further compromise an already stressed skin barrier. If you exfoliate, reduce frequency and follow immediately with hydrating products.

References

1. Rigel EG, Lebwohl MG, Rigel AC, Rigel DS. Ultraviolet radiation in alpine skiing: magnitude of exposure and importance of regular protection. Arch Dermatol. 2003;139(1):60-62. doi:10.1001/archderm.139.1.60

2. Moehrle M. Outdoor sports and skin cancer. Clin Dermatol. 2008;26(1):12-15. doi:10.1016/j.clindermatol.2007.10.001

3. Buller DB, Andersen PA, Walkosz BJ, et al. Compliance with sunscreen advice in a survey of adults engaged in outdoor winter recreation at high-elevation ski areas. J Am Acad Dermatol. 2012;66(1):63-70. doi:10.1016/j.jaad.2010.11.044

4. Engebretsen KA, Johansen JD, Kezic S, Linneberg A, Thyssen JP. The effect of environmental humidity and temperature on skin barrier function and dermatitis. J Eur Acad Dermatol Venereol. 2016;30(2):223-249. doi:10.1111/jdv.13301

5. Horsham C, Furlong S, Chow S, et al. Photoprotection in outdoor sports: a review of the literature and recommendations to reduce risk among athletes. Am J Clin Dermatol. 2022;23(3):279-299. doi:10.1007/s40257-022-00674-5

About the Author

Dr. Christopher Schmidt, MD, is a board-certified dermatologist and co-founder of Dermasport - sweat-resistant sunscreen and skincare formulated specifically for active lifestyles.