Travel Tips
Sunburn at Altitude Nepal UV Guide
UV radiation increases ten percent for every 1,000 metres of elevation. At 5,000 metres, you receive twice the UV dose as at sea level — sunburn is a serious risk.
Overview
The atmosphere filters UV radiation, and at altitude there is simply less of it to do the filtering. At 5,000 metres — the elevation of Everest Base Camp — UV-B intensity is roughly double that at sea level. Snow and ice amplify this further: fresh snow reflects 80-90 percent of UV radiation, meaning you receive direct UV from above and reflected UV from below simultaneously.
Sunburn on high-altitude Nepal treks can be severe and fast. Fair-skinned trekkers have reported significant burns in under two hours without protection. Even dark-skinned people are vulnerable at extreme altitude — UV-B causes sunburn across all skin types, though baseline melanin provides some protection.
Apply SPF 50+ sunscreen to all exposed skin (including under the chin for snow reflection) and reapply every two hours regardless of cloud cover. UV penetrates cloud. Zinc oxide-based sunscreens provide better protection than chemical sunscreens at extreme altitude because they do not degrade in cold temperatures.
Lip balm with SPF 30+ is essential — chapped and sunburned lips are a standard complaint on routes above 4,000 metres. Cover your lips and nose when photographing or navigating exposed ridges.
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Protective clothing is more reliable than sunscreen for extended exposure. A broad-brimmed hat, UPF-rated long-sleeve base layer, and glacier glasses or ski goggles above 4,500 metres provide comprehensive coverage. Sunglasses must have side shields above 5,000 metres — ordinary frames allow UV to enter from angles.
Sajilo makes pre-departure gear shopping in Kathmandu straightforward — gear shops in Thamel stock full UV protection ranges.
FAQ
Q: Is sunscreen available along the trek route?
A: Basic sunscreen is available at teahouses, but selection is limited and prices are higher at elevation. Bring adequate supply from Kathmandu or home.
Q: Does cloud cover protect against UV at altitude?
A: Thin cloud provides minimal UV protection. UV penetrates clouds effectively. Continue applying sunscreen on overcast days.
