Those who love outdoor activities know well how the sun can become a constant companion in races and training sessions. Often, however, we focus only on the benefits of sunlight, overlooking the risks that chronic exposure can pose to skin health, especially for those, like runners, cyclists, or triathletes, who spend long hours outdoors.
In this in-depth study , Dr. Serena Missori , a physician, specialist in endocrinology and metabolic diseases, expert in biotyped functional nutrition, Deputy Director of the 2nd Level University Master's Degree in "Health and Wellbeing Science, Nutrition, Nutraceuticals, Stress and Longevity" at the Humanitas Consortium, adjunct professor and author, guides us through the discovery of photoaging and the most effective photoprotection strategies, with a comprehensive approach that integrates medicine, nutrition and hormonal well-being.
Protect your skin inside and out
From running to cycling, from climbing to beach volleyball, those who practice outdoor sports are exposed to an often overlooked factor: premature skin aging caused by solar radiation , known as photoaging . This phenomenon is much more than just an aesthetic problem: it represents a chronic inflammatory process that accelerates skin aging and increases the risk of cellular damage, including potentially cancerous ones.
What is photoaging?
Photoaging is skin aging caused primarily by UVA and UVB rays , which penetrate the skin and alter cellular DNA, proteins, and lipids. This triggers the production of reactive oxygen species (ROS) , resulting in oxidative stress, activation of matrix metalloproteinases (MMPs), and the degradation of collagen and elastin , the foundation of skin tone and elasticity.
In athletes, the situation is aggravated by three key factors:
- Prolonged and direct exposure to solar radiation, often during the hours of maximum UV intensity.
- Intense sweating , which reduces the effectiveness of sunscreens and promotes dehydration.
- Endogenous oxidative stress , already increased by intense physical activity, which adds to that induced by UVB and UVA rays ( Marques et al., 2023 ).
Dehydration , which is frequent during sports activities, also amplifies skin vulnerability and the penetration of harmful agents through the compromised epidermal barrier.
The invisible risk: not just wrinkles, but also tumors
Skin protection isn't just a matter of aesthetics: chronic and repeated exposure to UV rays is the main risk factor for cutaneous melanoma , the most aggressive skin cancer. Even young and healthy athletes, if not adequately protected, can develop precancerous lesions and irreversible long-term damage ( Friedmann et al., 2024 ).
Hormones, age, and skin: the female question
During certain stages of life— pre-menopause and menopause —the skin becomes physiologically more fragile. Deficiencies in estrogen, progesterone, and testosterone negatively impact dermal density, collagen synthesis, and skin hydration . Post-menopausal skin is thinner, drier, and less elastic, increasing susceptibility to sun damage ( Hall & Phillips, 2021 ).
In these phases, photoprotection becomes even more essential to slow down the aging process and prevent chronic skin inflammation.
Photoprotection in athletes: inside and out
External protection
· Use broad-spectrum sunscreens (SPF 50+) , with protection against UVA, UVB, visible light and IR. Choose products without parabens, silicones and photosensitizers.
· Choose products that are sweat- and water-resistant , with built-in antioxidants.
· Apply every 2 hours during activity and immediately after drying.
A clinical study has shown that daily use of SPF 60 for one year significantly reduces the visible signs of aging, even in dark phototypes, often underestimated in prevention ( Navarrete-Dechent et al., 2023 ).
Internal protection
· A diet rich in natural antioxidants (polyphenols, flavonoids, vitamin C, vitamin E, carotenoids) counteracts oxidative damage from UV rays.
· Red fruits, green tea, tomatoes, spinach, nuts and fatty fish are allies of the skin.
· Athletes can consider targeted supplements with compounds such as resveratrol, astaxanthin, lycopene ( Barbagallo et al., 2023 ).
What to do in practice
· Wear technical clothing with UPF protection , hats and glasses.
· Protect sensitive and often forgotten areas : hands, lips, ears, neck, scalp.
· Moisturize regularly : Dehydrated skin is more vulnerable to injury and inflammation.
· After training, use soothing and antioxidant products to rebalance the hydrolipidic film.
Photoaging isn't inevitable, but it is preventable. For those who practice outdoor sports, protecting their skin isn't optional, but an integral part of performance and long-term health . The combination of external sun protection, a conscious diet, hydration, and attention to hormonal changes is the most powerful weapon against time, inflammation, and skin risks.
Precisely to meet the needs of those who practice outdoor activities, SPORTLAB Milano has created ACTIVE SUN 50+ , the sun line designed for athletes: it offers broad-spectrum UVA-UVB protection with a light, non-occlusive texture , is resistant to water and sweat , and its formulation is designed to accompany every athlete, respecting the skin even in the most extreme conditions.
ACTIVE SUN 50+ Available in the 100ml tube version and also in the practical single-dose version to always carry with you, when travelling or during your favourite outdoor sport, both available for purchase on the website sportlabmilano.com
Dr. Missori loves outdoor sports, including running. All information about her routes and activities is available at serenamissori.it. Furthermore, for women who would like to further explore their well-being based on their body type and sports, Dr. Missori teaches the course "Run Serena based on your body type" with Alessia Sergon and Julia Jones.