Visors, Hats and Headbands for Sun Protection in Rowing

For sun protection while rowing, a wide-brimmed hat covers the most skin, but a close-fitting cap is the practical choice in most boats. Visors and headbands are for comfort and sweat, so they need sunscreen or other cover alongside them. Whatever you wear, no hat is enough alone. You also need SPF 30 or higher, sunglasses and a plan for the hours when the sun is strongest.

Which headwear to choose

Type	Skin covered	Best for	Watch out for
Wide-brimmed hat	Face, ears and neck	Long outings, coaching, sitting in a launch	Catches wind, needs a chin strap, awkward in crew boats
Cap	Face and crown	Most outings	Ears and neck exposed; peak can block a shoulder check
Cap with neck flap	Face, crown and neck	Long sunny outings	Can feel hot
Visor	Eyes and forehead	Hot days, heat escapes from the crown	Crown, ears and neck exposed
Headband or buff	Very little	Sweat control	No real shade alone
Neck gaiter	Neck and lower face	Adding to a cap or visor	Hot in humid weather

The NHS and Cancer Research UK both recommend a wide-brimmed hat that shades the face, ears and neck. If you can’t use one in your boat, pick a cap and cover your ears and neck another way.

What to look for

• UPF rating. Cancer Research UK rates UPF 30 to 49 as very good and UPF 50+ as excellent. Damaged or weathered fabric loses protection, so replace a tired hat.
• Close weave. Hold the fabric up to the light. If you can’t see through it, the weave is close.
• Colour. Dark or bright colours filter more UV. Light colours tend to feel cooler in direct sun, so pick the UPF rating first and the colour second.
• Fit. Try it at full pressure. It shouldn’t slip at the catch or lift in a headwind.
• Peak length. You need a clear view when you look over your shoulder.
• Ears. Don’t cover them so much that you can’t hear a cox, a coach or another boat.

Wear new headwear in training first, never on race day. A tight band can give you a headache. Clubs and crews may have kit rules at regattas, so check before you buy.

Why rowers need more than a hat

You spend long periods in open water with no shade, and the same side of you can face the sun for a whole stretch. The NHS says water reflects sunlight and increases your exposure. It also says water can mask the feeling of burning, so you can’t rely on your skin to warn you. Our page on the downsides of rowing covers the other trade-offs of the sport, with a fix for each.

Cloud doesn’t help as much as it looks. Cancer Research UK says over 90% of UV rays can pass through it.

Sun safety numbers to use

Advice	NHS figure
When to protect your skin	UV index of 3 or higher
Strongest UK sun	11am to 3pm, March to October
Sunscreen strength	SPF 30 or higher, at least 4-star UVA
Amount for the whole body	About 6 to 8 teaspoons
First application	30 minutes before you go out, then again just before
Reapply	About every 2 hours, and after water or sweat
Sunglasses	Wraparound or wide arms, CE mark, British Standard 12312-1:2013 E

These figures apply off the water too, so use them for land sessions such as walking for rowing training.

A routine for a 90-minute summer outing

1. Book the early slot if you can, so you’re off the water before 11am. If you can’t, one of our rowing workouts for summer fitness on an erg keeps you out of the midday sun.
2. Check the UV index on your weather app before you leave.
3. Apply sunscreen at home, 30 minutes before you boat. Do your ears, the back of your neck, your lower legs and the tops of your feet.
4. Apply again just before you boat, then wipe your palms so your grip doesn’t slip.
5. Add lip balm with SPF, a cap and sunglasses. Our guide to rowing glasses covers lenses and fit.
6. Take a bottle in the boat. Our guide to hydration when rowing covers how much to bring.
7. For anything over 2 hours, stop and reapply. Keep a small tube in a dry bag.
8. Check your skin afterwards. Redness often appears later.

Rowers often miss the backs of the hands, the backs of the knees and the parting in their hair. A light, loose long-sleeved top with a close weave gives steadier cover than sunscreen on your arms, because it can’t wash off. Our guide to what kit to wear for rowing has more on layers.

Common mistakes

• Relying on a visor. The crown of your head is exposed, and that shows if your hair is thin or short.
• Putting sunscreen on at the dock. Oily hands and a wet handle are a poor mix, and you’ll miss the 30-minute lead time.
• Trusting the temperature. A cool, breezy day can still have a high UV index.
• Forgetting the launch. Coaches sit still for hours, so they need the widest brim of all.

Heat on the water

Long, hot outings add a separate risk. The NHS lists the signs of heat exhaustion as tiredness, dizziness, headache, feeling sick, heavy sweating, cramps and intense thirst.

If you or a crewmate has these, stop rowing and get to shade. Remove spare layers, drink water or a sports drink, and cool the skin. You should start to improve within 30 minutes. Call 999 if someone is still unwell after 30 minutes, or has hot skin that isn’t sweating, confusion, a fit, or has lost consciousness.