Sunburned and Still Sweating: The Ultimate Guide to Working Out with a Sunburn

AvatarByJeff Duncan Workout

Summer is finally here, and that means it’s time to hit the beach, soak up the sun, and maybe even get in a good workout. But what happens when that beautiful golden tan turns into a painful, red sunburn? Can you still hit the gym with sunscreen slathered on your body? The answer might surprise you. In this article, we’ll explore the question on everyone’s mind: Can I workout with a sunburn? From discussing the effects of exercise on sunburned skin to offering tips for managing discomfort, this article has everything you need to know about getting your sweat on while your skin is healing. So lather up that aloe vera, grab a cold towel, and let’s dive in.

What is a Sunburn?

A sunburn is a type of skin damage that occurs when the skin is exposed to excessive amounts of ultraviolet (UV) radiation from the sun. It is characterized by red, tender skin that may develop blisters, peeling, and itching. Sunburns are often accompanied by other symptoms such as headache, fever, and nausea.

How Does a Sunburn Affect the Body?

Exposure to UV radiation causes DNA damage in the cells of the skin. When this happens, the body triggers an inflammatory response to repair the damaged cells. This response results in the typical symptoms of a sunburn, such as redness, swelling, and pain.

The Risks of Working Out with a Sunburn

While exercise is generally beneficial for our health, it can have negative effects when done with a sunburn. Working out with a sunburn can further aggravate the damaged skin and delay healing. The excessive sweating caused by vigorous exercise can also worsen the pain and discomfort associated with a sunburn.

In addition, working out with a sunburn increases the risk of dehydration. Sunburned skin retains heat and causes an increase in body temperature. Combined with sweating during exercise, this can lead to fluid loss and dehydration if proper precautions are not taken.

Moreover, being exposed to more UV rays while already having a sunburn increases the risk of developing long-term complications such as premature aging signs on the skin or even skin cancer.

Tips for Working Out with a Sunburn

If you have suffered from a sunburn but do not want to disrupt your workout routine completely, there are some precautions you can take to minimize further damage to your skin.

Firstly, it is crucial to avoid any activities that will cause friction on your burned skin. For example, if you have a sunburn on your legs, jogging or any other activity involving leg movements may worsen the condition. Instead, try using an elliptical machine or swimming, which are low-impact exercises.

It is also essential to protect your sunburned skin from further UV exposure. This can be done by covering up with loose-fitting clothing made from breathable fabrics such as cotton. If possible, choose a workout time when the sun’s UV rays are less intense, typically before 10 am and after 4 pm.

Another crucial tip is to stay hydrated. Be sure to drink plenty of water before, during and after your workout to avoid dehydration. Dehydrated skin is more prone to dryness and peeling, which can worsen the appearance and discomfort of a sunburn.

Alternative Ways to Stay Active While Healing

While working out may not be the best idea when you have a sunburn, there are other ways to stay active without further damaging your skin.

Yoga is an excellent option for those who want to keep up their exercise routine while having a sunburn. Not only is it low-impact, but it also has a calming effect which can help ease the pain and discomfort of a sunburn.

Pilates is another low-impact exercise that focuses on strengthening and toning muscles without putting too much strain on the body. It can also improve flexibility and posture, making it an ideal alternative for those with a sunburn.

Finally, if you still want to break a sweat, try indoor cardio exercises such as jump rope or dancing. These activities do not involve direct contact with the damaged skin and can still provide a full-body workout without risking further damage.

How Long Does it Take for a Sunburn to Heal?

The healing time for a sunburn varies depending on how severe the damage is. Mild cases of sunburn may heal within three to five days, while more severe sunburns may take up to two weeks or longer to heal.

During the healing process, it is crucial to take care of your sunburned skin properly to promote healing and prevent infection. Applying a cool compress or taking a cool bath can help soothe the pain and discomfort. Moisturizers containing aloe vera can also provide relief and aid in healing.

If your sunburn is accompanied by other severe symptoms such as fever, chills, or blisters that cover a large area of your body, seek medical attention immediately.

In conclusion, it is best to avoid working out with a sunburn as it can worsen the condition and potentially lead to dehydration and other complications. However, if you must continue exercising, be sure to take the necessary precautions mentioned above.

Remember that prevention is always better than cure when it comes to sunburns. Be sure to protect your skin from UV radiation by applying sunscreen with at least SPF 30 and reapplying it every two hours. Wearing protective clothing and seeking shade whenever possible can also help reduce your risk of getting a sunburn.

In case you do get a sunburn, make sure to take proper care of your skin and allow enough time

The Importance of Sun Protection

Sun exposure is a common aspect of our daily lives, whether it be during outdoor activities or simply walking to and from work. However, many people underestimate the harmful effects of the sun’s UV rays and often do not protect themselves adequately. This can lead to painful sunburns, premature aging, skin damage, and even an increased risk of skin cancer.

One of the most essential means of sun protection is applying sunscreen with an adequate SPF (sun protection factor). It not only prevents sunburns but also reduces the risk of skin cancer. Despite this knowledge, it is not uncommon for people to find themselves outdoors with a sunburn already present. This raises the question – can you still workout with a sunburn? Let’s explore this further.

Understanding Sunburns

A sunburn occurs when the skin is exposed to excessive amounts of UV radiation, causing redness, inflammation, and pain. The severity of a sunburn depends on various factors such as skin type, amount of exposure, and strength of UV rays.

The first signs of a developing sunburn include redness and tenderness in the affected area. As it progresses, it may cause blistering, peeling, itching, and swelling. In more severe cases, individuals may experience fever, chills, and headache.

It is important to note that a sunburn not only affects the outer layers but also penetrates deep into the skin cells. This can result in long-term damage such as premature aging and an increased risk of skin cancer. Hence why it is vital to take appropriate action as soon as possible.

Working Out with a Sunburn

Now let’s address the main question – can you workout with a sunburn? The answer is yes; however, with certain precautions in place.

Firstly, it would be advisable to avoid any physical activity that may cause discomfort or increase the risk of further injury to the affected area. This includes exercises that involve friction, such as running or weightlifting.

Secondly, it is essential to stay hydrated and drink plenty of water while working out with a sunburn. Sunburns cause dehydration, and exercise can exacerbate this, so it is crucial to replenish lost fluids.

Thirdly, avoid direct exposure to the sun or use appropriate sun protection, such as sunscreen or clothing covering the affected area. While exercising indoors is preferred, if you do choose to workout outdoors, ensure that the affected area is adequately covered and protected.

Alternative Workout Options

If your sunburn is too severe or causes discomfort during physical activity, there are alternative options for maintaining your workout routine. Low-impact exercises such as yoga, pilates, or swimming are gentle on the skin and can provide a good workout without aggravating the sunburn.

Alternatively, you could focus on strength training exercises that do not involve any movement of the affected area. This will allow you to continue building strength without risking further damage to your skin.

Post-Workout Care for Sunburns

Once you have finished your workout with a sunburn, it is crucial to take proper care of your skin afterward. Immediately after exercising, wash off any sweat and bacteria from the affected area with cool water and a mild soap.

After showering, gently pat dry with a towel. Avoid rubbing the towel against your skin as this can cause further irritation. Applying a moisturizing cream or lotion can also help soothe the skin and promote healing.

Furthermore, it would be beneficial to elevate the affected area while resting to reduce swelling and alleviate discomfort. It would also be wise to avoid any further exposure to UV rays until your sunburn has healed completely.

In conclusion, while it is possible to workout with a sunburn, it is essential to take the necessary precautions and adjust your routine accordingly. It is always better to prevent sunburns in the first place by regularly applying sunscreen with an adequate SPF and avoiding prolonged sun exposure.

In the event that you do get a sunburn, taking appropriate care of your skin and avoiding any activities that can worsen the condition is crucial for quick healing. Remember that your health and well-being should always be a top priority, and never hesitate to seek medical advice if needed.

1. Can I still workout with a sunburn?
Yes, but it’s important to take precautions and listen to your body. If the sunburn is severe and causing pain, it’s best to skip your workout until it heals.

2. What exercises should I avoid with a sunburn?
Avoid high-intensity activities and anything that causes friction or irritation on your sunburned skin, such as weightlifting, running, or cycling.

3. What type of workout is safe for me to do with a sunburn?
Low-impact exercises like yoga, swimming, or walking can be good options as they won’t put additional strain on your sunburned skin.

4. Should I wear sunscreen while working out with a sunburn?
Absolutely! Make sure to apply sunscreen to all exposed areas of skin, even if you’ll be staying indoors for your workout.

5. How can I protect my sunburned skin while working out outdoors?
Wear loose-fitting, breathable clothing that covers the affected areas and provides protection from the sun’s rays. You can also opt for a sweat-wicking fabric to prevent further irritation.

6. Is it okay to shower after working out with a sunburn?
Yes, but make sure the water is not too hot and avoid using harsh soaps or scrubs that can further aggravate the burn. Pat yourself dry gently and apply moisturizer afterwards to keep your skin hydrated.

In conclusion, exercising with a sunburn is not recommended as it can further irritate the skin and potentially lead to more serious complications. The best course of action is to allow the sunburn to heal before engaging in vigorous physical activity. However, if working out cannot be avoided, precautions must be taken to protect the affected area and minimize discomfort. This includes applying sunscreen, wearing loose and breathable clothing, and avoiding high-intensity exercises that can cause excessive sweating. It is also important to listen to your body and stop if you experience any pain or discomfort. Additionally, proper skin care before and after exercise can help prevent sunburns in the future. Remember, protecting your skin from harmful UV rays should always be a priority when engaging in outdoor activities. By being mindful of these guidelines, you can maintain a consistent workout routine without compromising your skin’s health.

Author Profile

Avatar
Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.