The Himalayan sun will burn you through the cold. Here is what actually stops it
UV rises about 10% for every 1,000m and snow reflects up to 80% of it. Why people burn on cold days in Nepal, and the four things that prevent it.
Prakash Tamang 4 min read
The coldest morning of your trek can also be the one that burns you. The World Health Organization puts the rise in ultraviolet at roughly 10% for every 1,000 metres you climb, and fresh snow reflects up to 80% of it back at you. At Everest Base Camp that means far more UV than a beach, on a day when you are wearing a down jacket and cannot feel the sun at all. Lips crack, noses peel, and the underside of your chin burns from the snow. Four cheap things stop almost all of it.
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- You burn at altitude because of the height and the snow, not the temperature.
- Use SPF 50+ sunscreen and reapply at lunch; the morning coat is gone by noon.
- An SPF lip balm prevents the cracked lips nearly everyone gets.
- A cap with a neck flap or a buff covers ears and neck; good sunglasses protect your eyes.
Why you burn when it is cold
UV is about height and reflection, not heat. The thinner air above 4,000 metres filters out less ultraviolet, and snow and pale rock throw it back up under your cap and into your eyes. The cold wind also dries your skin and lips, so they crack where the sun has already damaged them. You do not feel any of this happening, which is why people who would never skip sunscreen on a beach skip it on a glacier.
The four things that stop it
1. Sunscreen, SPF 50 or higher
Put it on before you leave the lodge and again at lunch. Do not forget ears, the back of the neck and under your nose and chin, which is where snow glare hits.
2. Lip balm with SPF
Cracked, bleeding lips are one of the most common complaints on a trek, and one of the easiest to avoid. Keep the balm in a pocket, not the pack, and use it every rest stop.
A lip balm with SPF 30 or higher — paste the Amazon link here before publishing.
3. A cap and a buff
A cap with a neck flap, or a normal cap with a buff pulled up over your neck and ears, covers the places sunscreen misses. The buff also filters dust and cold air on the high days.
4. Proper sunglasses
Snow glare can burn the surface of your eyes. Above the snow line you want dark, wraparound lenses; our glacier glasses guide explains what to look for.
| Body part | Protect with | When |
|---|---|---|
| Face and neck | SPF 50+ sunscreen | Morning and lunch |
| Lips | SPF lip balm | Every rest stop |
| Ears and neck | Cap with flap or buff | All day |
| Eyes | Dark wraparound sunglasses | Always above the snow line |
| Hands | Sunscreen or thin gloves | Long high days |
Our Everest Base Camp trek takes you to Kala Patthar at 5,545m, where the sun is at its strongest, with a guide who stops you before you burn: from US$1,850 solo.
See the Everest Base Camp trekWhy do you get sunburned at high altitude even when it is cold?
UV rises roughly 10% for every 1,000 metres of altitude and snow reflects up to 80% of it, according to the WHO. Temperature has nothing to do with it.
What SPF should I use for Everest Base Camp?
SPF 50 or higher, reapplied at lunch, with extra attention to ears, neck and under the chin.
How do I stop my lips cracking on a trek?
Use a lip balm with SPF at every rest stop, and keep it in a pocket so it is always to hand.
Do I need special sunglasses for Nepal?
Above the snow line you need dark, wraparound lenses that block UV. Ordinary fashion sunglasses let in too much light from the sides.
Keep reading
The one bit of kit you cannot rent.
What quietly stops working up high.
What goes in it.
The full checklist.
The verdict: SPF 50, an SPF lip balm, a buff and dark glasses. You will not feel the sun, so do not wait until you do.
Sources: World Health Organization, “Radiation: Ultraviolet (UV) radiation” (questions and answers).
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Written by
Prakash TamangPokhara-based, NMA-certified trekking guides. We’ve led 5,000+ treks across the Annapurna and Everest regions since 1998 — every word here comes from the trail. More from this author →
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