Does Sunscreen Make You Overheat When You Work Out?

The Sweat Myth That Keeps Athletes Unprotected

By Eugene Kim, Co-founder & Product Lead, HAESKN (former packaging design lead at Clinique, Estée Lauder Companies). Reviewed with Sherril HwangBo, Co-founder & Creative Director, former design director at LVMH.

Published 2026-06-15.

Short answer: No. Modern sunscreen does not block your sweat or stop your body from cooling itself during exercise. A peer-reviewed study found that sunscreen formulations did not interfere with sweat cooling during a workout. The thing that actually changes when you sweat is the sunscreen, not the sweating. Sweat breaks the film down, which is why athletes need to reapply, not skip.

A lot of people who train outside quietly skip sunscreen because they think it traps heat or clogs their pores mid-session. It is one of the most common reasons athletes go unprotected. It is also wrong.

The myth, and where it comes from

The belief goes like this: sweat cools you by evaporating off your skin, so a layer of sunscreen must seal that in and make you run hot. If you have ever finished a humid run with a greasy, suffocating film on your face, the theory feels obvious.

The feeling is real. The mechanism is not. What you are reacting to is the texture of a heavy, occlusive formula, not sunscreen blocking your ability to sweat.

What the research actually found

Researchers tested this directly. In a controlled study, people exercised with and without sunscreen while their sweat response was measured. The finding: modern sunscreen formulations did not impair the body's sweat-cooling during exercise. Your sweat glands still fire, the sweat still reaches the surface, and evaporation still cools you.

Later work looking at exercise-induced sweating with sunscreen has refined the picture across different groups, but the core point holds: a well-made sunscreen is not what makes you overheat on a hot day. The heat, the humidity, and the effort are.

What sweat actually does

Here is the part that is true. Sweat does not stop you from being protected by trapping heat. It stops you from being protected by washing the sunscreen off. Heavy sweating lifts and thins the film two ways at once: it washes product away, and it redistributes what is left into patchy gaps where UV gets through.

So the real risk for an athlete is not overheating. It is quietly losing coverage halfway through a session and not noticing. The answer to that is reapplication, which is the opposite of skipping. The water-resistance rating on the label tells you how long the film is built to survive sweat before that happens, and The Reapplication Gap covers the breakdown in more detail.

Why texture, not sunscreen, is the real culprit

If sunscreen does not block sweat, why does it ever feel like it does? Formulation. A thick, greasy, occlusive sunscreen sits heavy and reads as suffocating even though your skin is still cooling underneath it. A lightweight, dry-finish formula does the same UV job without the heavy feel.

This is the gap between a sunscreen built for a beach towel and one built for movement. A clean, matte stick goes on light, stays out of your eyes when you wipe sweat, and does not leave the greasy film that started the myth in the first place. HAESKN's SPF 50 Sun Stick was built around that exact difference: broad-spectrum SPF 50, 80-minute sweat and water resistance, a dry-touch finish that does not feel like a mask on a hot day.

"We wore the stick through full summer run and padel sessions before launch, and the complaint was never that it blocked sweat," says Eugene Kim, HAESKN co-founder and a daily runner. "It was that older formulas felt like a mask. We built the dry-touch finish so the protection is there and the heavy feeling is not. That feeling is the whole reason people convince themselves to skip it."

Why the myth is expensive

Skipping sunscreen on this logic is not harmless. Outdoor athletes already carry more sun damage than the general population from repeated exposure during peak UV hours, and the belief that sunscreen traps heat is one of the most common reasons they train unprotected. Trading years of UV protection for a heavy feeling that better formulation already solved is a bad deal. The fix is not to go without. It is to pick a formula that does not feel like one.

How to actually handle sweat on a session

Apply 15 minutes before you start, so the film sets before you sweat.

Pick a sweat-resistant, matte formula so it stays put and out of your eyes.

Reapply at breaks, not because you are overheating, but because sweat thinned the layer. The AAD rule is every two hours, and sooner after heavy sweat.

Blot, do not rub. Wipe excess sweat gently before reapplying so you are not dragging the remaining film around.

The sport-specific versions of this play out in the cycling and outdoor basketball guides, where the reapplication windows line up with rest stops and breaks.

FAQ

Does sunscreen stop you from sweating?

No. A controlled study found modern formulations did not interfere with sweat cooling during exercise. Your body still sweats and still cools.

Does sunscreen clog pores when you work out?

A heavy, occlusive formula can feel that way, but the issue is the formula, not sunscreen in general. A lightweight, non-comedogenic, dry-finish formula avoids the suffocating feel.

If I am going to sweat it all off, why bother?

Because you do not sweat all of it off at once, and the window before you do is real protection. The move is to reapply on schedule, not to start unprotected.

Why does my sunscreen sting my eyes when I sweat?

That is usually a runny or oily formula migrating with sweat. A matte, sweat-resistant stick applied with a clean margin below the brow stays put far better.

Mineral or chemical for heavy sweat?

Both can be water resistant. Format and finish matter more here than filter family: a clear, matte, 80-minute water-resistant stick is the most reliable for sweat-heavy sport.

The bottom line

Sunscreen does not make you overheat. The research is clear that it does not block sweat cooling during exercise.

Sweat breaks the film down, so the real risk is lost coverage, not trapped heat.

Reapply, do not skip. A light, sweat-resistant formula handles the heat feel and the protection at once.

If you want a dry-finish SPF 50 built for sweat and movement, the HAESKN SPF 50 Sun Stick is $24, 80-minute water resistant, and clear on every skin tone.

About the authors. Eugene Kim is co-founder and product lead at HAESKN, formerly packaging design lead at Clinique (Estée Lauder Companies) and an adjunct professor at Pratt Institute. Sherril HwangBo is co-founder and creative director, former design director at LVMH (Moët Hennessy, DFS) and Ralph Lauren. Both are active runners and padel players. HAESKN is US-manufactured and FDA-compliant.

Sources

PubMed, "Sunscreen formulations do not interfere with sweat cooling during exercise": https://pubmed.ncbi.nlm.nih.gov/29105107/

PMC, "Exercise-induced local sweating with sunscreen use": https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11875472/

Dr Sheth's, "Does sunscreen still protect if it melts off with sweat?": https://www.drsheths.com/en-us/blogs/faq/does-sunscreen-work-if-it-melts-with-sweat

American Academy of Dermatology, "Sunscreen FAQs": https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/sunscreen-faqs