Protecting Your Eyes While Hiking: 8 Eye Care Tips for Hikers

Your eyes are constantly exposed to environmental elements when you’re outdoors. On the trail, this includes:

• • UV radiation (which increases with elevation)
  • Dust, pollen, and dirt
  • Wind and dry air
  • Insects and debris
  • Scratches from branches or plants
  • Sudden weather changes (sun, rain, snow glare)

Without proper protection, these elements can lead to short-term discomfort or long-term damage to your eyes.

UV Rays and Altitude

The higher you hike, the greater the UV exposure. UV radiation is roughly 25% stronger at 5,000 feet than it is at sea level. Long-term exposure increases the risk of cataracts, macular degeneration, and even photokeratitis—essentially a sunburn on your eye’s surface.

Dust, Wind, and Debris

Dry trails, especially in desert or alpine environments, can kick up dust and debris that irritate the eyes. Wind dries out your eyes faster, reducing natural tear protection.

Tree Branches and Thorns

Bushwhacking through dense trails or leaning into trees for shade can lead to accidental scratches from twigs or thorns, causing corneal abrasions—painful injuries that require medical attention.

Insects

Gnats, flies, and mosquitoes are more than annoying—they can cause eye irritation or even bite the sensitive skin around your eyes.

1. Wear Quality UV-Blocking Sunglasses

This is the most important step in eye protection when hiking.

Look for:

• • 100% UVA and UVB protection
  • Polarized lenses to reduce glare from water or rocks
  • Wraparound frames to shield from side-angle sunlight, dust, and wind
  • Polycarbonate lenses, which are impact-resistant

Tip: In snowy or alpine environments, glacier glasses with side shields are ideal to prevent snow blindness.

2. Use a Wide-Brimmed Hat

A hat can reduce sun exposure to the eyes by up to 50%. Additionally, it provides defense against insects, fallen objects, and unexpected rain or snow.

3. Carry Lubricating Eye Drops

Your eyes may feel dry or grainy due to decreased tear production caused by wind, dry air, and altitude.

Tip: Bring a small bottle of preservative-free artificial tears to use if your eyes feel dry or irritated.

4. Avoid Touching or Rubbing Your Eyes

Your hands will likely pick up dirt, pollen, and bacteria while hiking. Touching your eyes can introduce irritants or even cause infections like conjunctivitis.

Tip: Use hand sanitizer before handling anything near your face, and bring a small microfiber cloth to gently clean your glasses or sunglasses.

5. Watch for Tree Branches and Overgrowth

Keep your eyes alert when navigating through overgrown or wooded trails. A simple misstep can lead to a scratched cornea or worse.

Tip: If you’re hiking in dense brush, consider using clear protective glasses or goggles in addition to regular sunglasses.

6. Stay Hydrated

Dehydration can worsen dry eye symptoms. You lose more moisture at higher altitudes and in hot weather, so drink water consistently throughout your hike—not just when you feel thirsty.

7. Use Insect Repellent Carefully

Bugs love the warm, damp skin around your eyes, but repellents can cause stinging or irritation if they get too close.

Tip: Apply insect repellent to your hands first, then carefully dab around your face—avoiding the eye area directly.

8. Carry a Small First Aid Kit for Eye Emergencies

You never know what might happen on the trail. Include:

• • Saline or sterile eye rinse
  • Lubricating eye drops
  • A clean eye patch or sterile gauze
  • Antibacterial hand wipes

Seek medical help if you notice:

• • Sudden blurry vision
  • Severe pain or light sensitivity
  • Excessive tearing or discharge
  • Something embedded in the eye
  • Vision changes after sun exposure

Until then, avoid rubbing your eyes and flush them gently with clean water or saline.

Hiking is one of the best ways to enjoy nature and stay active, but your eye health is just as important as your footwear or hydration plan. With simple precautions—like wearing the right sunglasses, staying hydrated, and protecting your eyes from sun, wind, and debris—you can hit the trail confidently and safely.

So next time you pack your backpack, remember: don’t just see the trail—protect your ability to see it clearly for years to come.

Get your eyes checked—schedule a visit with our eye doctors, Dr. Jeffrey Porter and his associates.

Our experienced eye doctors in Crystal Lake and Algonquin, IL, are dedicated to providing exceptional eye checkups to residents of Crystal Lake, Algonquin, Illinois, and surrounding areas. 

Contact us:

Walmart Vision Center Crystal Lake, IL

815-477-4053

Walmart Vision Center Algonquin, IL

847-458-5796