Surfing is one of the healthiest activities you can do, but the ocean environment is hard on your body. Salt, sun, sand, and cold water all take their toll on your skin, eyes, and overall health. Developing good surf hygiene habits — sun protection, ear care, skin care, and post-session practices — will keep you healthier, more comfortable, and in the water longer.
Sun Protection
Sun exposure is the most significant health risk for surfers. You are in the water for hours at a time, with reflective UV radiation bouncing off the water surface, and most surfers do not apply sunscreen as frequently as they should. The result is chronic sun damage, premature aging of the skin, and an increased risk of skin cancer.
Use a reef-safe sunscreen with SPF 30 or higher. Apply it 20 minutes before paddling out and reapply every 60 to 90 minutes, or more frequently if you are perspiring heavily or wiping your face. The FDA no longer recommends spray sunscreens due to concerns about inhalation and coverage effectiveness — use a cream or gel instead.
Physical barriers (rash guards, wetsuits, hats) provide the best sun protection. A 3/2mm wetsuit covers most of your body. A rash guard or wetsuit top covers your torso and back, which are exposed during paddling. Consider wearing surf-specific sun gloves to protect your hands if you surf frequently. A wide-brim surf hat or cap provides additional protection for your face and neck when paddling out.
Ear Health
Surfer is ear (exostosis) is a condition where bony growths develop in the ear canal as a result of repeated exposure to cold water and wind. Over time, these growths can narrow or block the ear canal, leading to hearing loss and increased risk of ear infections. It is most common in surfers who have been surfing cold water for many years without wearing ear protection.
Wear earplugs designed for surfing in water below about 18C (64F). Surf earplugs are specifically designed to keep water out while allowing you to hear (important for safety). They take some getting used to but become comfortable with practice. A hooded wetsuit also provides some protection for your ears in cold water.
Dry your ears thoroughly after every session. Water trapped in the ear canal creates an environment for bacterial growth and can lead to painful ear infections (swimmer is ear). Tilt your head to each side and gently pull on your earlobe to encourage water to drain. Do not insert anything (cotton swabs, fingers) into your ear canal — this can push debris further in and damage the delicate skin.
Skin Health
The saltwater and sun that make surfing so enjoyable are also harsh on your skin. Salt can dry out your skin and cause irritation. Sand can abrade and cut. The ocean contains a rich ecosystem of bacteria that can cause infections in any cut or abrasion.
Rinse your skin with fresh water as soon as possible after every session. Wash away the salt, sand, and bacteria before they have time to cause damage. Apply a good moisturizer after showering to replace the moisture that the salt and sun have stripped from your skin.
Watch any cuts or abrasions carefully for signs of infection. Ocean bacteria can cause rapidly spreading infections that require medical attention. If a cut becomes increasingly red, swollen, hot, or painful, or if you develop a fever, see a doctor immediately. Minor cuts can become serious infections if not treated promptly.
Post-Session Recovery
Give your body time to recover between sessions, especially in the early stages of your surfing career. Muscle soreness is normal after a long session, but persistent pain in your shoulders, back, or knees should be addressed. Rest, gentle stretching, and anti-inflammatory medication if needed can help manage post-session soreness.
Hydrate after every session. You lose water through sweat and exertion, and it is easy to become dehydrated without realizing it, especially when you have been in the ocean and may not feel hot. Drink water or an electrolyte drink after you finish surfing. For more on nutrition, see our Nutrition for Surfing guide.