Don’t let sunburn or skin rashes spoil the joy of summer cycling. Here’s how to keep comfortable when the heat is on.

Sunburn is something you might associate more with bright red Brits baking on foreign beaches but it’s an issue for cyclists even in the variable weather at home. We spend a lot of time outdoors, often with arms and legs uncovered. The cooling breeze that cycling provides stops you feeling your skin sizzling, so the burns only make themselves known later.

Levels of UV radiation can be high on days that don’t seem spectacularly sunny. You can easily be burned in September or April, not just on the hottest days of the year. Weather forecasts from the Met Office and the BBC show UV levels nowadays so it’s easy to monitor this – especially if you have the matching app on your phone.

Burning is unpleasant enough by itself and can lead to sleepless nights. But more seriously, it also increases the risk of skin cancer. In the often cloudy UK, there are more than 100,000 new cases of skin cancer every year, according to the British Association of Dermatologists.

The sun’s rays are at their strongest between 11am and 3pm – the midday sun that, according to the Noel Coward, only mad dogs and Englishmen go out in. Most cycling commutes will be earlier in the morning and later in the afternoon, when UV levels are typically lower. That doesn’t mean taking no care on your commute, although you do need to take more care during longer weekend rides and while abroad.

Sunburn prevention

There are three ways to avoid sunburn. The most effective is to avoid direct sunlight when UV levels are high. Unless you’re lucky enough to have an off-road ride to work through sheltering woodland, some exposure is inevitable on a sunny day. On longer recreational rides, you can minimise it by taking your café or picnic stop in the shade. Likewise if you have to fix a puncture.

The next most effective strategy is to cover up. All clothes have an Ultraviolet Protection Factor (UPF), although it’s typically only listed for outdoor gear. Where it’s not listed: darker, densely-woven, synthetic and looser-fitting fabrics block ultraviolet rays better. Note that while higher numbers indicate more protection in both cases, UPF is different from the Sun Protection Factor (SPF) of sunscreens. In short, UPF offers more protection. It offers better coverage, doesn’t need reapplication, and blocks a wider spectrum of radiation. That’s why desert dwellers do not wear shorts and T-shirts.

A cycling cap or peaked helmet will provide some protection for your head and face. Lightweight, loose-fit, long-sleeved shirts aimed at hikers can work well on a bike, as can hiking trousers. If you prefer cycling kit, consider a casual-style, long-sleeve mountain bike jersey or prevent burned arms by adding arm warmers to your Lycra jersey. Three-quarter-length shorts or cycling tights protect the legs well.

Finally there’s sunscreen. Choose one with a high SPF (30+) and sweat resistance. Apply before riding and reapply every couple of hours or so if you’re out all day in the sun. Depending on what your clothing covers, pay special attention to: the upper side of your thighs, from your knees to the hem of your shorts; the top side of your arms, from wrists to sleeves; the back of your neck; the tops of your ears; your nose and cheekbones; and, if you’re losing your hair, the top of your head.

Don’t forget lip balm. It’s available with SPF. Your lips dry out easily while cycling as they don’t have oil glands like the rest of your skin. Burned, cracked and bleeding lips are very uncomfortable.

Sweat and rashes

Some level of sweating is inevitable when you’re commuting on hot days. Don’t get too hung up on this. Stale sweat in clothes is what really whiffs, not a little fresh sweat. If you’re showering and changing at work, you don’t have to worry about even that. If you’re wearing at work the clothes you’re cycling to work in, try to avoid getting hot and sweaty in the first place. Slow down. Don’t carry luggage on your back. Untuck your shirt and undo an extra button. Take spare underwear to change into if that’s an issue – although pants made from polyester/Lycra blends or merino wool don’t get clammy.

Sweating more than usual can cause skin conditions such as heat rash, where blocked sweat glands pimple and redden. It can also exacerbate infections like athlete’s foot and jock itch, as the fungus thrives in warm, damp conditions. You shouldn’t need to stop cycling. Just use whatever topical medication your GP advises and keep yourself and your clothing clean and fresh.

Some washing powders and conditioners can cause itching and rashes, especially when clothes treated by them become sweaty. You can help prevent this by washing your clothes with pure soap – no whiteners or brighteners and no conditioner. Post-ride showers help.

Summer skin rashes can also be caused by brushing against foliage such as long grass and pine trees. This is normally an issue when riding off road rather than on, but could occur on overgrown cycle tracks. Covering up is the simplest solution. Failing that, apply antihistamine cream after the ride.

Chafing

Chafing is the irritation of the skin caused by friction and made worse by moisture such as sweat. Runners often suffer from it. Cyclists can too. On a bike, your undercarriage is the most likely area to suffer. Avoid clothing with thick seams under the crotch and don’t wear underwear that rubs when it gets damp with sweat – see above for suggestions, or consider padded cycling underwear. Unless you have an unusually long commute, you probably don’t need padded Lycra shorts. If you do wear them, however, they’re meant to be worn without underwear.

On long rides, some cyclists apply lubricating cream to the skin before riding to reduce friction. There are chamois creams specifically made for this. Zinc creams such as Sudocrem serve essentially the same purpose. Either way, you’re meant to smear it over your nether regions before donning your padded shorts. Most commutes shouldn’t require chamois cream but if it works for you, go for it.