Sunburned and Sweaty: The Truth About Working Out with a Sunburn

AvatarByGenny Wilkinson Priest

Summer is a time for outdoor activities, and with the sun shining bright, there’s nothing quite like a good workout in the warm weather. But what happens when a pesky sunburn gets in the way? Can you still get your sweat on or should you be taking it easy? The answer may not be as simple as you think. In this article, we’ll explore whether it’s safe to workout with a sunburn and provide some tips for keeping your fitness routine going even when your skin is feeling the burn. Let’s dive in and find out how to stay active while dealing with a little too much sun exposure.

Exercising and maintaining an active lifestyle is crucial for our overall health and well-being. However, sometimes things don’t go as planned and we end up with a sunburn. This can leave us wondering whether or not we should still stick to our workout routine. Can you workout with a sunburn? The answer is not a simple yes or no, as it depends on multiple factors such as the severity of the burn, the type of exercises, and proper precautions for recovery. In this article, we will dive into the details and provide you with all the information you need to know before deciding whether or not to workout with a sunburn.

The Severity of the Sunburn

The first thing to consider when deciding whether or not to workout with a sunburn is the severity of the burn itself. Sunburns are classified into three categories: first-degree, second-degree, and third-degree burns.

First-Degree Burn

A first-degree burn is considered mild and only affects the outer layer of skin. It usually causes redness, minor swelling, and tenderness in the affected area. With proper care, these burns usually heal within 3-5 days.

In this case, exercising may still be possible but it’s important to listen to your body and avoid any strenuous activities that may cause further irritation to the burned skin. Stick to low-impact exercises such as walking or gentle yoga poses. Keep yourself hydrated and use cold compresses or aloe vera gel on the affected area for relief.

Second-Degree Burn

A second-degree burn is more serious than a first-degree burn as it affects both the outer layer of skin (epidermis) and some parts of the underlying layer (dermis). Symptoms include severe redness, swelling, blistering, and pain.

In this case, it is generally recommended to avoid exercising until the burn has healed completely. Engaging in physical activity with a second-degree burn can worsen the condition and increase the risk of infection. Take this time to focus on rest and allow your body to heal properly.

Third-Degree Burn

A third-degree burn is the most severe type of sunburn and requires immediate medical attention. It has damaged all layers of skin and often involves nerve endings, causing little or no pain in the affected area. Symptoms include blistering, swelling, charred or white skin, and possible loss of sensation.

In this case, exercising is not advised at all. Your body needs full rest and proper medical treatment for recovery. Consult with a doctor before resuming any physical activity.

The Type of Exercise

Apart from the severity of the sunburn, the type of exercise you are planning to do also plays a crucial role in determining whether or not you can workout with a sunburn.

Moderate Intensity Workouts

Moderate intensity workouts such as jogging, cycling or weightlifting can be tolerated if you have a mild first-degree burn. However, it is important to avoid any activities that involve friction or rubbing against the burned skin as it can cause further irritation and slow down the healing process.

High-Intensity Workouts

High-intensity interval training (HIIT) or vigorous exercises that increase your heart rate may not be suitable for those with sunburns. Not only can it aggravate the burn but also put a strain on your already vulnerable immune system, making it harder for your body to heal.

In such cases, consider taking a break from these types of workouts and opt for low-impact activities until your sunburn has healed completely.

Outdoor Exercise vs Indoor Exercise

When dealing with a sunburn, it’s best to avoid any outdoor activities that may expose your skin to the sun. Instead, opt for indoor activities where the temperature can be controlled and direct sun exposure can be avoided.

Precautions to Take When Working Out with a Sunburn

If you do decide to exercise with a mild sunburn, there are certain precautions you should take to ensure proper healing and avoid further damage.

Apply Sunscreen

Before you head out for your workout, make sure you apply a broad-spectrum sunscreen with an SPF of at least 30 on the affected area. This will provide protection from further UV damage and allow your skin to heal properly.

Stay Hydrated

Sunburns can cause dehydration, making it important to drink plenty of water before, during, and after your workout. This will help in cooling down your body temperature and aid in the healing process.

Avoid Tight Clothing

Wearing tight-fitting clothing can increase friction on the burned skin, causing more discomfort and possibly slowing down the healing process. Opt for loose clothing made of breathable fabrics such as cotton or moisture-wicking materials.

Take Frequent Break

The Risks of Working Out With a Sunburn

Exposing yourself to the sun’s harmful UV rays can have serious consequences, and sustaining a sunburn can be physically painful and emotionally distressing. Unfortunately, many individuals think they can continue their regular workout routine without consequences, but this is not the case. The truth is, working out with a sunburn can actually do more harm than good, and it’s important to understand the risks.

Firstly, exercising with a sunburn can worsen the burn itself. When you work out, your heart rate increases and blood flow is directed towards your muscles. This means that less blood is available to aid in healing your damaged skin. As a result, the burn may become more intense or take longer to heal.

Furthermore, sweating while exercising can also irritate sunburned skin. Sweat contains salt which can irritate already sensitized skin and cause stinging or burning sensations. Additionally, sweat left on the skin for extended periods of time can cause bacteria to grow and further exacerbate the burn.

In some cases, working out with a sunburn may even lead to heat exhaustion or heat stroke. A sunburned body already has trouble regulating its temperature due to damaged skin barriers that help retain moisture. When you add physical exertion on top of that, your body has an even harder time maintaining its proper temperature levels.

The Importance of Proper Sun Protection

Before we delve into whether or not you should workout with a sunburn, it’s crucial to highlight the importance of using proper sun protection in the first place. Prevention is always better than treatment when it comes to protecting your skin from harmful UV rays.

Whenever you plan on spending time outdoors for an extended period of time – whether it’s for exercising or not – you should always apply sunscreen with at least SPF 30 or higher. Reapplication every two hours is also recommended, especially if you’re sweating or swimming. Remember to always seek shade and cover up with protective clothing if possible.

Alternatives to Working Out With a Sunburn

If you do happen to sustain a sunburn, it’s best to take a break from your regular workout routine until it has fully healed. However, this doesn’t mean you have to stop being active altogether. There are plenty of low-impact activities that you can do that won’t irritate your sunburn.

Some examples include going for a walk or bike ride in the early morning or late evening when the sun is less intense, practicing yoga or stretching at home, or doing light weightlifting with proper form and avoiding direct contact with the burnt skin.

Alternatively, if you’re feeling particularly motivated to get in your workout but don’t want to risk further damaging your skin, consider using an indoor workout option such as a stationary bike, treadmill, or swimming pool. Just remember to use proper sun protection when traveling to and from your indoor workout location!

Helping Your Sunburn Heal Faster

If you do end up deciding to workout with a sunburn, there are some important tips you should keep in mind in order to help your burn heal faster and prevent any further irritation.

Firstly, make sure you stay hydrated before and after working out. Sunburns can cause dehydration due to increased blood flow towards the damaged skin. Drinking plenty of water will help replenish lost fluids and aid in healing.

Additionally, avoid applying any products on your burn that may cause further irritation such as lotions or creams containing fragrances or alcohol. Stick to gentle moisturizers specifically made for burned skin.

Lastly, if your sunburn is too painful or shows signs of blistering or peeling, it’s best not to workout at all. Pushing through the pain could potentially prolong the healing process and worsen the damage.

In conclusion, while it may be tempting to continue your workout routine even with a sunburn, it’s best to take a break and allow your skin to heal properly. Not only can working out with a sunburn cause further irritation and delay the healing process, but it can also put you at risk for heat-related illnesses. Prevention is key when it comes to sunburns, so always remember to use proper sun protection and take breaks from the sun when necessary. If you do end up getting a burn, opt for low-impact activities or indoor workouts until your skin has fully recovered. And above all, listen to your body and give it the time and care it needs to heal.

Q: Can I workout with a sunburn?
A: It is not recommended to workout with a sunburn, as it can make the burn worse and delay the healing process.

Q: What are some exercises I can do with a sunburn?
A: Low-impact exercises that do not involve excessive sweating or exposure to the sun are recommended, such as yoga, walking, or gentle stretching.

Q: How long should I wait before working out if I have a sunburn?
A: It is generally advised to wait until your sunburn has healed completely before resuming your regular workout routine. This usually takes 3-7 days depending on the severity of the burn.

Q: Can I apply sunscreen on my sunburn before working out?
A: No, it is not recommended to apply sunscreen on a sunburn as it can irritate the burn further. Instead, cover the affected area with loose clothing or use an umbrella for shelter when exercising outdoors.

Q: Is it safe to use topical analgesics on a sunburn before working out?
A: It is best to avoid using any topical analgesics on a sunburn before working out. These products may mask pain and make you unaware of any discomfort or irritation during exercise which could worsen the burn.

Q: Should I drink more water if I have a sunburn and am working out?
A: Yes, it is important to stay hydrated when you have a sunburn, especially if you are working out. Sunburns can cause dehydration and combined with exercise, this can be detrimental to your health. Drink plenty of water throughout the day and during your workout to avoid dehydration.

In conclusion, it is not advisable to workout with a sunburn as it can cause further damage to the skin and delay the healing process. The sun’s rays can already be harmful enough, causing sunburns that can lead to long-term skin damage or even skin cancer. Therefore, individuals should take necessary precautions to prevent getting sunburned in the first place. In the event that one does get a sunburn, proper care and treatment such as using aloe vera, staying hydrated, and avoiding strenuous physical activities are key in promoting healing and reducing discomfort. It is important to listen to your body and allow it time to heal before resuming regular exercise routines. Additionally, wearing protective clothing and sunscreen with an SPF of at least 30 can help prevent future sunburns. Remember that taking care of your skin is essential for overall health and well-being. So next time you plan on working out under the scorching sun, think twice and prioritize your skin’s health before anything else.

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.