Melanoma awareness: why every climber, hill walker and mountaineer should take sun safety seriously

Melanoma is a kind of skin cancer that starts in the melanocytes. These are cells that make the pigment – melanin – that gives skin its colour.

Over 9 out of 10 cutaneous melanoma cases in the US (for example) are caused by ultraviolet (UV) exposure. This is a major risk factor that you can prevent over the course of your lifetime. It’s particularly important that climbers are aware of how to prevent it if they’re often out on rock!

Here are some figures for the UK (2021-23 annual average).

• Around 18,300 new melanoma skin cancer cases – that’s 50 every day
• Approximately 2,500 deaths from melanoma skin cancer –  that’s 7 every day
• Since the early 1990s, melanoma skin cancer incidence rates have increased by around two-and-a-half times (147%) in the UK. Rates in females have around doubled (110%), and rates in males have almost tripled (197%) (2017-2019).
• There could be around 26,500 new cases of melanoma skin cancer every year in the UK by 2038-2040, projections suggest.

Source : Cancer Research UK

Prevention

Prevention’s the best cure, right? There are two approaches. The best one is to reduce or limit exposure to UV radiation, to prevent melanoma from occurring in the first place. The other is regular screenings to catch it in its earliest stages.

Stay in the shade

UV light is the strongest between the hours of 10 am – 2 pm, increasing your chance of skin cancer and skin significantly.

So it’s important to either seek shade or avoid staying outside for longer periods at those times. Most smartphones show the UV index every morning, so check it out anything above level 2 means we should take care!

Cover up and don’t be fooled

Broad spectrum sunscreen (SPF 30+) application all over your body and sun protective clothing should be worn year-round regardless of:

• The weather – 80% of the sun’s harmful UV rays can penetrate your skin on cloudy days. Water, snow and sand reflect and magnify the damaging rays of the sun, increasing your chance of sunburn.
• Perceived skin cancer risk – everyone is at risk for melanoma regardless of age, skin colour, gender identity, or family history.

For sunscreen, apply about a shot-glassful 15 minutes before exposure to the sun, then reapply every two hours and immediately after swimming or sweating. Cover up with long sleeved trousers and shirts, wide brimmed hats, and sunglasses whenever possible.

Avoid Tanning and Sunburns Entirely

“A healthy tan?” No such thing. Did you know just ONE indoor tanning session increases your chance of skin cancer by 75%? Plus, skin damage is cumulative, so the risk of melanoma increases substantially with every tan.

Monthly Self Skin Exam

YOU are most likely to first spot melanoma on your skin. Routinely examine your skin and any moles to identify any changes early on. Your phone’s your friend again – take a selfie of your moles, there are even mole mapping apps to keep track of any changes in your skin. If you do notice any changes, get in touch with your doctor or dermatologist immediately.

Careful, climbers!

Melanoma UK, has kindly provided specific tips for the climbing community – our grateful thanks to them:

SPF 30 or higher is essential

• Choose broad-spectrum to protect against both UVA and UVB rays.
• Opt for water-resistant formulas that won’t drip into your eyes with sweat.
• Reapply every 2 hours, and immediately after heavy sweating or wiping your face.
• Apply sunscreen to often-missed spots: tops of ears, backs of hands, under the chin, and behind the neck.
• If using chalk, sunscreen sticks (non-greasy) can be better than creams.
• Use lip balm with SPF 30+ and reapply regularly.

Cover Up with UV-Protective Clothing

• Wear long-sleeved shirts and long trousers/leggings made from UPF-rated fabrics.
• Lightweight, breathable fabrics help keep you cool and protected.
• Neckerchiefs and buffs can protect your neck and face from prolonged exposure.
• Wear polarised sunglasses with UV protection—especially vital at high altitudes or in snowy environments.
• A helmet-compatible hat or cap with a neck flap can offer extra protection during long climbs or belays.

Time Your Climbs Wisely

• UV rays are strongest between 10am and 4pm.
• If possible, plan climbs for early morning or late afternoon.
• Take shade breaks when possible, especially during long belays.

Be Altitude Aware

• UV exposure increases by about 10–12% for every 1,000 meters (3,280 feet) of elevation gain - and snow reflects up to 80% of those rays - exposing your skin from every angle. Combine this with long, exposed days and you’ve got the perfect storm for sunburn and skin damage.
• Even on cloudy or cool days, UV rays can be intense at higher altitudes.

Reapply with Purpose

• Keep travel-sized sunscreen in a pocket or clipped to your harness.
• Use sunscreen sticks for quick, mess-free reapplication while on the wall.

Taking a dip

If Deep Water Soloing or merely taking an after-climb or after-hike dip in the lake, it's important to use reef-marine safe brands to avoid coral pollution or marine harm in our products. Products that have no PFAS, microplastics or Oxybenzone will be ideal for an eco-friendly cool-off.

More mountain specific sun tips:

• As you gain altitude, UV exposure intensifies - even here in the UK. Choose a broad-spectrum sunscreen with at least SPF 30, and be sure to cover areas on your head that are especially vulnerable to burning.
• To avoid a slippery grip while climbing or using poles, consider applying sunscreen with an applicator or cleaning your hands with a small towel and alcohol gel afterward.
• Once on your skin, sunscreen should be reapplied every couple of hours - more frequently if you're sweating heavily (so forward plan your top-up times in there's a lot of ascent in your day!)
• UV rays are typically strongest between 11am and 3pm, although this can vary by season and location. Where possible, avoid prolonged exposure during this window.
• Your eyes are particularly sensitive to UV rays, especially on snow-covered ground or at high elevations. Always wear sunglasses with proper UV protection - even in winter - to shield against glare and potential damage to your corneas.
• Climbing helmets do more than guard against impact - they also protect sun-exposed areas like your forehead and scalp. While hiking, swap your helmet for a wide-brimmed hat to shade your neck and face.
• Since helmets leave your ears exposed, don’t forget to apply sunscreen to them too.
• Stay hydrated by carrying water with you at all times - a hydration bladder or water bottle will do the trick.
• Zip-off trousers are a practical option: they give you the flexibility to cover up when the sun is at its peak, while allowing you to convert to shorts when it cools down.
• Don’t overlook your lips - an SPF lip balm will help keep them both protected and moisturised.
• Take regular breaks in shaded spots when you can - it's a simple but effective way to avoid heat and sun-related fatigue.

The short answer is: yes, certain types of sun cream may affect the strength and durability of your equipment.

According to testing conducted by the UIAA Safety Commission and expert partners, while most commercial sun creams have little to no impact on gear, some formulations can significantly weaken harness webbing and ropes, especially those containing avobenzone and certain alcohols.

UIAA-led tests showed that prolonged contact with specific creams could reduce breaking strength by up to 40% in some cases.

Recommendations from the UIAA Safety Commission:

• Apply sun cream before putting on gear and allow it to absorb fully

• Avoid excessive transfer of cream from hands to gear

• Regularly inspect equipment for wear and contamination

Read full UIAA article about why here

Symptoms

Easy as ABC (and DE)

Knowing what to look for and regular self-skin exams may help you become more aware of a mole that changes, a sore that just won’t heal or a new lump. If you find a spot that has one or more of the ABCDEs, make an appointment with a doctor to get it checked out.

A for ASYMMETRY: Visually divide the mole in half. An asymmetric mole will have one half that does not match the other half.

B for BORDER: A mole with an irregular or jagged border is a concern.

C for COLOUR: The mole should be a uniform brown or black colour. A problematic mole’s colour will not be consistent, and may have areas of pink, red, white or even blue.

D for DIAMETER: Measure the size. A mole should not be larger than 6 mm across (about the size of a pencil rubber).

E for EVOLUTION: Check your moles every month and also check for new ones. Keep track of any changes that occur over time, even if they seem minor.

Other symptoms can be:

• A mole that becomes itchy, painful, tender or starts to bleed
• A dark area under or next to a fingernail or toenail
• Redness or swelling around a mole

Treatment

Melanoma treatment options include surgery (most common), chemotherapy, radiation therapy, immunotherapy, and targeted therapy.