Sunglasses & Sun Protection for Nepal Trekking: Complete UV Safety Guide 2026

In 2024, a British trekker on the Everest Base Camp route lost vision in both eyes for 48 hours at Gorak Shep after trekking two days with inadequate sunglasses following the loss of his primary pair. That's snow blindness—ultraviolet keratitis—caused by intense UV radiation at 5,000m+ altitude reflecting off snow and ice. His Category 2 backup sunglasses, perfectly adequate at sea level, provided less than half the protection needed for high-altitude glacier environments.

This comprehensive guide addresses one of trekking's most underestimated safety requirements: protecting your eyes and skin from extreme ultraviolet radiation at altitude. While most trekkers obsess over proper boots and sleeping bags, far too many arrive in Nepal with drugstore sunglasses rated for driving, not 5,500m mountain environments where UV intensity exceeds sea level by 50-60%.

At 5,000 meters, you're exposed to UV radiation levels equivalent to the most extreme conditions on Earth. Standard SPF 30 sunscreen fails. Regular sunglasses designed for beach vacations prove dangerously inadequate. Skipping lip balm with SPF results in painful, cracked, bleeding lips that make eating excruciating. These aren't comfort issues—they're safety concerns that can end your trek early or cause lasting damage.

This guide covers everything you need to know: Category 3 vs Category 4 sunglasses ratings explained, specific glacier glasses recommendations from budget (Julbo Explorer $60-80) to premium (Oakley Clifden $200-250), why polarization matters on glaciers, side shield necessity for snow blindness prevention, prescription solutions for glasses-wearers, the critical importance of backup sunglasses, SPF 50+ sunscreen requirements with tested brand recommendations, lip balm SPF essentials, glacier cream for extreme altitudes, and comprehensive sun protection strategies for Everest Base Camp, Annapurna Circuit, and high-pass routes.

Whether you're planning beginner-friendly treks like Poon Hill (where sun protection still matters) or technical routes like Everest Three Passes with extended glacier exposure, this guide ensures you're properly protected against the Himalayan sun's serious dangers.

Understanding UV Radiation at Altitude: Why Nepal is Different

The Altitude UV Multiplier Effect

Understanding why sun protection becomes exponentially more critical as you gain elevation is fundamental to taking it seriously:

Sea Level Baseline: At sea level, the Earth's atmosphere filters approximately 30-40% of harmful UV radiation before it reaches you. This is what your skin and eyes evolved to handle.

3,000m (Namche Bazaar level): UV intensity is roughly 30-36% stronger than sea level. Standard Category 3 sunglasses and SPF 30 sunscreen still provide adequate protection for most trekkers.

4,000m (Dingboche/Tengboche level): UV intensity is 40-48% stronger than sea level. This is where inadequate sun protection starts causing real problems—severe sunburn in 30-45 minutes of unprotected exposure, noticeable eye strain with inferior sunglasses.

5,000m+ (Everest Base Camp, Kala Patthar, high passes): UV intensity reaches 50-60% stronger than sea level. At this altitude, you're receiving UV exposure comparable to standing on a glacier at polar latitudes. Category 2 sunglasses become dangerous. SPF 30 sunscreen fails to prevent burning. This is where snow blindness becomes a real risk without proper protection.

The reflection amplification: These figures assume direct UV exposure. Add snow and ice—which reflect 80-90% of UV radiation—and you're receiving UV bombardment from below AND above simultaneously. This is why glacier environments at 5,000m+ demand Category 4 glacier glasses with side shields, not standard Category 3 sunglasses.

Thin atmosphere explains the difference: As you ascend, there's literally less atmosphere above you to filter UV radiation. Every 1,000 meters of elevation gain reduces atmospheric protection by approximately 10-12%. By the time you reach Kala Patthar (5,644m), you have nearly 50% less atmospheric UV filtering compared to Kathmandu (1,400m).

This isn't theoretical—it's measurable with UV sensors. When the Nepal Mountaineering Association measured UV exposure at Everest Base Camp in April 2019, midday UV index readings reached 15-17 (extreme danger level), compared to typical sea-level readings of 8-10 on sunny days.

Snow Blindness: A Preventable Trek-Ending Condition

Snow blindness (photokeratitis or ultraviolet keratitis) is essentially a sunburn of the cornea—the clear front surface of your eye. It's preventable with proper eye protection, but devastatingly common among trekkers who underestimate UV intensity or lose/damage their sunglasses without adequate backup.

How it happens: Intense UV radiation, particularly UV-B wavelengths (280-320 nanometers), damages the corneal epithelial cells. At high altitude with snow reflection, unprotected eyes can receive dangerous UV doses in just 2-3 hours. With extended exposure (6-12 hours), damage becomes severe.

Symptoms (appear 6-12 hours after exposure):

• Severe eye pain described as "sand in the eyes" or "glass shards"
• Extreme light sensitivity (photophobia)—even dim light becomes unbearable
• Excessive tearing and inability to keep eyes open
• Red, bloodshot eyes with swelling
• Blurry or hazy vision
• Temporary vision loss in severe cases
• Headache and sensation of grittiness

Timeline:

• During exposure: Usually no symptoms. This is the dangerous part—you don't realize damage is occurring.
• 6-12 hours later: Symptoms begin, often waking you from sleep with severe pain
• 24-48 hours: Peak symptoms. Vision significantly impaired, excruciating pain
• 48-72 hours: Symptoms gradually improve as corneal cells regenerate
• 72-96 hours: Most cases resolve completely with no permanent damage (if caught early)

Treatment in the field:

• Cold compresses over closed eyes
• Pain relief (ibuprofen, paracetamol)
• Antibiotic eye drops to prevent infection (your first aid kit should include these)
• Complete eye rest—stay in dark room
• Descend to lower altitude if symptoms are severe

The trekking impact: If you develop snow blindness at Gorak Shep (5,164m) on day 10 of your EBC trek, you're facing:

• 48-72 hours of inability to trek
• Potential need for helicopter evacuation (thousands of dollars with travel insurance)
• Missing Everest Base Camp and Kala Patthar—the entire purpose of your trek
• Genuine safety risk if weather deteriorates and evacuation is delayed

This is why experienced guides are fanatical about backup sunglasses. It's not paranoia—they've seen too many treks end unnecessarily because someone lost their only pair of sunglasses.

UV Reflection from Snow, Ice, and Water

Understanding reflection multipliers helps you identify high-risk situations:

Fresh snow: 80-90% reflection When you're trekking through fresh snow above Lobuche (4,940m) on the way to Gorak Shep, you're receiving UV radiation from:

• Direct sunlight from above
• 80-90% reflection from the snow below
• Reflection from surrounding peaks This effectively DOUBLES your UV exposure compared to non-snow environments at the same altitude. Category 3 sunglasses that provide adequate protection on bare trails become insufficient when surrounded by snow.

Glacier ice: 50-70% reflection Crossing the Ngozumpa Glacier en route to Gokyo or walking on Khumbu Glacier near EBC exposes you to intense reflected UV. The harder, more compact ice reflects slightly less than fresh powder but still dramatically increases total UV dose.

Glacial lakes: 10-20% reflection Standing at Gokyo Lakes (4,700-5,000m) surrounded by turquoise glacial water adds another 10-20% reflection factor. Combined with altitude and potential snow coverage, this creates extreme UV exposure conditions.

Dry bare earth: 10-15% reflection Lower-elevation trails through barren areas (common on Annapurna Circuit or Mustang routes) still reflect UV, but at much lower levels. This is why Category 3 sunglasses suffice for most trekking below 4,500m on non-glacial routes.

The time-of-day factor: UV intensity peaks between 10:00 AM and 3:00 PM at all elevations. However, at high altitude, the "shoulder hours" (8:00-10:00 AM and 3:00-5:00 PM) still deliver significant UV exposure—more than midday at sea level. Don't make the mistake of thinking you can skip sun protection because it's "only" 9:00 AM or 4:00 PM.

Cloud cover misconception: Clouds at altitude filter only 10-20% of UV radiation. A heavily overcast day at 5,000m still delivers more UV exposure than a sunny day at sea level. Never remove sunglasses or skip sunscreen just because it's cloudy—this is one of the most common mistakes that leads to snow blindness and severe sunburn.

Sunglasses for Nepal Trekking: Categories, Features & Recommendations

Understanding Sunglasses Categories (ISO 12312-1 Standard)

All quality sunglasses sold in developed markets are rated according to the ISO 12312-1 international standard, which defines visible light transmission (VLT) categories:

Category 0 (80-100% VLT)

• Very light tint or clear
• Fashion sunglasses only
• Nepal trekking use: None. Completely inadequate even in Kathmandu.

Category 1 (43-80% VLT)

• Light tint
• Suitable for low light, overcast conditions
• Nepal trekking use: Inadequate for any trekking altitude.

Category 2 (18-43% VLT)

• Medium tint
• Suitable for sea-level activities, driving, casual outdoor use
• Nepal trekking use: Acceptable only in Kathmandu or Pokhara. Inadequate above 2,000m.

Category 3 (8-18% VLT, or 82-92% light blocked)

• Dark tint
• Suitable for most outdoor sports, beach, skiing at moderate altitudes
• Nepal trekking use: This is the MINIMUM for trekking. Adequate for routes that stay below 4,500m without significant snow/glacier exposure (e.g., Poon Hill, lower Annapurna Circuit sections, forest sections of EBC trek from Lukla to Namche). Still acceptable for higher altitudes on overcast days or forested trails.

Category 4 (3-8% VLT, or 92-97% light blocked)

• Very dark tint (glacier glasses)
• Suitable for extreme high-altitude conditions, glacier travel, high-snow environments
• Nepal trekking use: Essential for any day above 5,000m, mandatory for glacier crossings, critical for snow-covered high passes. These are what guides mean when they say "glacier glasses." Examples: Everest Base Camp (5,364m), Kala Patthar (5,644m), Cho La Pass (5,420m), Thorong La Pass (5,416m) in snow, Gokyo Ri (5,357m), any route involving glacier crossings.

The critical distinction: Category 3 blocks 82-92% of visible light. Category 4 blocks 92-97% of visible light. That seems like a small difference—only 5-10% more protection. But in terms of absolute UV reaching your eyes, Category 4 glasses reduce exposure by roughly 50-60% compared to Category 3 at extreme altitudes with snow reflection. That difference is the margin between comfortable vision and potential snow blindness.

Essential Features for Nepal Trekking Sunglasses

Beyond category rating, your trekking sunglasses need specific features to function reliably in Himalayan conditions:

100% UV Protection (UV400) This is non-negotiable. Your sunglasses must block 100% of UVA and UVB radiation up to 400 nanometers. This is typically marked as "UV400" or "100% UV protection." Dark lenses without UV protection are worse than no sunglasses—they dilate your pupils (because it's dark) and allow more UV radiation to enter your eyes.

All reputable sunglasses from established brands (Julbo, Oakley, Smith, Sungod, etc.) include UV400 protection by default. Be suspicious of very cheap sunglasses from street vendors—dark lenses don't automatically mean UV protection.

Polarization (Highly Recommended for Glacier/Snow) Polarized lenses contain a special filter that blocks horizontally-oriented light waves—the primary direction of glare from reflective surfaces like water, snow, and ice.

Benefits for Nepal trekking:

• Dramatically reduces glare from snow and glaciers
• Reduces eye strain during long days on snow-covered trails
• Improves visibility of terrain features (you can better see crevasses, trail definition in snow)
• Makes glacier lakes (Gokyo, etc.) more comfortable to view

Drawbacks:

• Slightly more expensive (typically +$20-50)
• Can make it harder to read phone screens or digital devices (minor issue while trekking)

Verdict: Absolutely worth it if you're trekking routes with significant snow/glacier exposure (EBC, Gokyo Lakes, Three Passes, Annapurna Circuit in spring/autumn snow). Less critical for lower-elevation forest treks.

Side Shields (Essential for Category 4 Glacier Glasses) Side shields (lateral protection panels) block UV radiation and snow glare from entering your eyes from peripheral angles. Standard wraparound designs provide some side protection, but dedicated glacier glasses include removable or integrated side shields.

Why they matter:

• At high altitude, UV scatters from all directions—not just straight ahead
• Snow reflects UV upward and from sides
• Wind-blown snow particles can cause corneal damage if they enter from the sides
• They create a microclimate that reduces wind-induced tearing

Types:

• Integrated wraparound design: Built into the frame (Oakley Clifden, many sport sunglasses)
• Removable leather/fabric shields: Clip onto standard frames (classic on Julbo Vermont)
• Full coverage glacier design: Extended temples and deep frame coverage (maximum protection)

For serious high-altitude trekking (5,000m+), side shields are not optional—they're a critical safety feature.

Impact Resistance Your sunglasses will take abuse on the trail—dropped on rocks, stuffed in packs, bumped against trekking poles. Polycarbonate lenses are virtually shatterproof and much safer than glass lenses if you fall.

Most modern sport sunglasses use polycarbonate by default. Glass lenses (rare now) offer better optical clarity but are fragile and dangerous if broken.

Secure Fit (Head Retention) When you're scrambling up steep sections, bent over against wind at high passes, or moving quickly on uneven terrain, your sunglasses need to stay firmly on your face.

Features that help:

• Rubberized nose pads: Grip better when sweaty
• Rubberized temple tips: Prevent slipping off your ears
• Adjustable nose bridge: Customizes fit for different face shapes
• Retaining strap: Simple elastic cord that prevents sunglasses from falling if dislodged (highly recommended for glacier glasses)

Asian fit vs standard fit: Many manufacturers offer "Asian Fit" models with shallower nose bridges, higher nose pads, and curved temples. If you have a flatter nose bridge and high cheekbones, Asian Fit prevents the frames from sitting too close to your face (which causes fogging and discomfort).

Case/Protection A hard case protects your sunglasses when not in use. Soft microfiber pouches are lighter but offer minimal impact protection. At minimum, use a hard case for your primary sunglasses and soft pouch for backup pair.

Anti-Fog Treatment Fogging occurs when warm, moist air from your face meets cold lenses. It's particularly problematic when:

• Wearing a buff/face mask that directs breath upward
• Heavy exertion (breathing hard) in cold conditions
• Transitioning from cold exterior to warm tea house

Anti-fog coatings help but aren't perfect. Ventilation (gap between face and lenses) is more effective than coatings for preventing fog.

Specific Sunglasses Recommendations by Budget & Use

Budget Category ($50-80): Best Value for Money

Julbo Explorer 2.0 ($60-80) This is the go-to recommendation for budget-conscious trekkers doing high-altitude routes. What makes them exceptional value:

• Category 4 Spectron 4 lenses block 92% of visible light (true glacier glasses)
• Removable side shields provide lateral UV protection
• Anti-fog coating works reasonably well in cold conditions
• Curved lens design offers good peripheral coverage
• Lightweight (32g) for all-day comfort
• Durable polycarbonate construction survives trail abuse

Where to buy: Available in Kathmandu at high-end trekking shops (Sherpa Adventure Gear, Thamel trekking stores). More expensive in Nepal than ordering online pre-trip. Available globally from outdoor retailers.

Who they're best for: Trekkers doing EBC, Gokyo, Three Passes, Annapurna Circuit with Thorong La, or any route involving 5,000m+ altitudes and snow exposure. These provide legitimate glacier-rated protection at a budget price point.

Limitations: Optics are merely "good" not exceptional (slight distortion at lens edges), somewhat bulky compared to premium options, side shields can feel intrusive if you're not used to them.

Sungod Classics Trekking Edition ($50-70) Sungod's direct-to-consumer model delivers excellent value:

• Category 3 lenses standard (adequate for most trekking below 5,000m)
• Option to upgrade to Category 4 lenses (+$25)
• 8Base curve provides wraparound coverage
• Polarized lenses reduce glare on snow
• Lifetime guarantee including accidental damage (incredible value)
• Customizable colors/styles (aesthetic preference)

Where to buy: Online only (Sungod.com), ships internationally. Order 2-3 weeks before your trek to ensure delivery.

Who they're best for: Trekkers doing moderate-altitude routes (Poon Hill, Langtang, lower ABC/EBC sections) or those who want one versatile pair for both trekking and daily wear. Not ideal as your only pair for serious glacier work unless you upgrade to Cat 4 lenses.

Limitations: Requires online ordering (can't try before buying), delivery times can be slow, slightly heavier than performance-oriented brands.

Mid-Range Category ($100-150): Performance & Versatility

Oakley Half Jacket 2.0 ($100-150) These represent the sweet spot for trekkers who want quality without premium pricing:

• Category 3 with excellent Prizm lens technology (enhances contrast and color)
• Available polarized for snow glare reduction
• Interchangeable lens system (swap lenses based on conditions)
• Exceptional optical clarity (Oakley's lenses are class-leading)
• Lightweight (25g)—almost unnoticeable during long trekking days
• Three-point fit system keeps them secure without pressure points

Where to buy: Available at premium trekking shops in Kathmandu/Pokhara, more commonly ordered online from international retailers. Genuine Oakleys in Nepal are expensive (import duties), often cheaper to buy before departure.

Who they're best for: Trekkers who prioritize optical quality and want glasses that work for both Nepal trekking and other outdoor activities (trail running, cycling, skiing). The interchangeable lens system means you can carry a darker lens for high-altitude days and a lighter lens for forest/cloudy sections.

Limitations: Category 3 only (you'd need to buy separate Category 4 lenses for serious glacier work—available but adds cost), relatively expensive for what they are, abundant fakes in Nepal (verify authenticity).

Smith Lowdown Focus ($70-100) Smith's ChromaPop lens technology delivers outstanding color and clarity:

• Category 3 polarized ChromaPop lenses
• Color enhancement technology makes terrain features more visible
• Comfortable medium-coverage fit (good for casual trekking)
• Biodegradable frame material (environmental benefit)
• Available in prescription insert-compatible versions
• Stylish enough for daily wear in Kathmandu/Pokhara

Where to buy: Available at select Kathmandu retailers, better selection online from international sellers.

Who they're best for: Trekkers doing moderate-altitude routes who value color accuracy (photographers particularly appreciate ChromaPop), those who want glasses that look good off-trail, environmentally-conscious buyers.

Limitations: Not glacier-rated (Category 3 only), slightly heavier than sport-specific designs, limited side protection.

Premium Category ($120-250): Glacier-Rated Excellence

Julbo Vermont Classic ($120-150) The iconic glacier glasses with 70+ years of Himalayan heritage:

• Category 4 Spectron 4 lenses (92%+ light blocking)
• Removable leather side shields (classic mountaineering aesthetic)
• Round lens design provides excellent coverage
• Proven durability (these have summited Everest countless times)
• Stylish retro aesthetic (many people love the vintage look)
• Available in prescription-compatible versions

Where to buy: Available at premium trekking shops in Kathmandu (Sherpa Adventure Gear), widely available from international retailers.

Who they're best for: Trekkers who want the classic glacier glasses experience, those doing serious high-altitude routes (6,000m+ peaks, extended glacier travel), style-conscious trekkers who appreciate the heritage aesthetic.

Limitations: Heavier than modern sport glasses (52g), round lens shape doesn't fit all face shapes well, leather side shields require occasional conditioning, expensive for what is ultimately a fairly simple design.

Oakley Clifden ($200-250) The premium modern glacier glasses:

• Category 4 Prizm Snow lenses (optimized for high-altitude snow environments)
• Integrated side shields (no removable parts to lose)
• Exceptional optical quality (class-leading clarity)
• Interchangeable lens system (adapt to different conditions)
• Lightweight despite full coverage (45g)
• O-Matter frame material (flexible and durable)

Where to buy: Limited availability in Nepal (very expensive if you find them), best ordered online internationally before your trek.

Who they're best for: Serious trekkers doing technical high-altitude routes, those who prioritize absolute optical excellence, trekkers who want one premium pair that handles everything from Lukla to Kala Patthar.

Limitations: Expensive (though you get what you pay for), potentially overkill for easier treks, many fakes on the market (verify authenticity), integrated side shields can't be removed (some people find them claustrophobic).

Prescription Sunglasses Solutions for Glasses Wearers

Trekking with prescription eyeglasses presents challenges—you need sun protection but also need vision correction. Fortunately, several solutions exist:

Option 1: Prescription Sunglasses (Custom) Have your regular sunglasses made with prescription lenses at your optometrist.

Pros:

• Most comfortable solution (no layers of glasses)
• Best optical quality
• No fit issues

Cons:

• Expensive ($200-400+ depending on prescription complexity)
• You're dependent on one pair (if they break, you're trekking blind)
• Requires ordering well before trek (4-6 weeks lead time)
• Limited to one lens category (can't swap between Cat 3/Cat 4)

Verdict: Good solution if you have budget and order a backup pair, but expensive and inflexible.

Option 2: Prescription Inserts (Recommended) Many glacier glasses (particularly Julbo and Oakley models) offer clip-in prescription inserts that sit behind the main lenses.

Pros:

• Moderate cost ($80-150 for inserts)
• Can use the same insert with multiple sunglasses
• Maintains UV protection of outer lenses
• Easy to replace if broken

Cons:

• Adds slight bulk
• Can create small gap between insert and outer lens (minimal optical impact)
• Not available for all sunglasses models

Verdict: Best solution for serious trekkers who wear glasses. Order inserts for your Julbo Explorer or Oakley glacier glasses.

Option 3: Fit-Over Sunglasses Large sunglasses designed to wear over your regular prescription glasses.

Pros:

• Inexpensive ($30-60)
• Available in Kathmandu trekking shops
• Works with any prescription glasses
• Good backup solution

Cons:

• Bulky and somewhat awkward looking
• Can fog easily (double layer of lenses)
• Less secure fit (can shift during active movement)
• Often don't seal well at sides (UV leakage)

Verdict: Acceptable budget solution, excellent as backup, but not ideal as your primary solution for multi-week treks.

Option 4: Contact Lenses + Regular Sunglasses Wear contact lenses during the trek and use standard sunglasses.

Pros:

• Most flexible solution
• Can use any sunglasses you like
• Easy to switch between glasses and contacts

Cons:

• Challenging hygiene at altitude (limited water, dirty hands)
• Dry air at altitude makes contacts uncomfortable for some people
• Risk of eye infection (serious problem in remote areas)
• Need to carry contact solution (adds weight)

Verdict: Works well for experienced contact wearers comfortable with field hygiene. Bring glasses as backup. Not recommended for first-time contact users—don't experiment with contacts for the first time on a trek.

The Critical Importance of Backup Sunglasses

This cannot be overstated: bring two pairs of sunglasses on any Nepal trek. This isn't excessive—it's standard practice among experienced trekkers and guides.

Why backups matter: A British trekker lost his primary Oakley sunglasses in a wind gust at Dingboche (4,410m). His backup Category 2 sunglasses (adequate for driving in London) proved dangerously insufficient for the final push to EBC. He developed early snow blindness symptoms after Kala Patthar and required helicopter evacuation from Gorak Shep. Cost: £3,500. All because his "backup" sunglasses weren't actually adequate for high-altitude conditions.

The rule: Your backup sunglasses should be Category 3 at minimum, ideally Category 4 if your trek goes above 5,000m. Don't bring fashion sunglasses or driving sunglasses as backup—they won't protect you when you actually need them.

How people lose sunglasses on treks:

• Wind gusts at high passes (common at Thorong La, Cho La, Renjo La)
• Dropped while scrambling over rocks
• Crushed in backpack
• Left behind at tea house or lunch stop
• Broken nose bridge or temple (trail impact damage)
• Lost during river crossings
• Blown off while photographing

Backup strategies:

Strategy 1: Two capable pairs (Recommended for 5,000m+ treks)

• Primary: Category 4 glacier glasses (Julbo Explorer, Oakley Clifden)
• Backup: Category 3 polarized trekking glasses (Sungod, Smith, Oakley)
• Use case: Primary for all days above 4,500m or on snow. Backup for lower elevations and as emergency replacement if primary is lost.

Strategy 2: One premium + one budget (Good compromise)

• Primary: Mid-range Category 3 glasses (Oakley Half Jacket, Smith Lowdown)
• Backup: Budget Category 3-4 glasses (cheap but functional)
• Use case: Primary for most trekking, backup is acceptable emergency replacement.

Strategy 3: Identical pairs (Lowest risk)

• Two of the same model (e.g., two Julbo Explorers)
• Use case: Maximum redundancy—if you lose one, replacement is identical quality.

Where to pack backup sunglasses:

• Keep in DIFFERENT locations from primary pair
• Primary: accessible pocket or clipped to pack
• Backup: buried in pack, ideally in hard case
• Rationale: If your pack goes over a cliff or into a river, you still have your primary. If you lose your primary, backup is protected in your pack.

Can you buy replacement sunglasses on trail? Limited options:

• Namche Bazaar (3,440m): Decent selection of trekking sunglasses, including some Category 4 options. Prices 50-100% higher than Kathmandu. Quality varies—many knockoffs.
• Above Namche: Very limited. Small villages may have basic sunglasses but rarely Category 4 glacier glasses. Don't count on finding proper replacements.

Don't depend on buying replacements on trail. Bring proper backup from Kathmandu or from home.

Sunscreen, Lip Balm & Additional Sun Protection Essentials

Sunglasses protect your eyes. Sunscreen, lip balm, and protective clothing protect everything else—and at high altitude, "everything else" is extremely vulnerable to UV damage.

Sunscreen Requirements for High-Altitude Trekking

Why SPF 50+ is the Minimum Above 4,000m:

At sea level, SPF 30 blocks approximately 97% of UVB radiation. SPF 50 blocks 98%. That 1% difference seems trivial—until you account for altitude.

At 5,000m, UV intensity is 50-60% stronger than sea level. That "trivial" 1% difference in protection becomes the margin between comfortable trekking and severe painful sunburn. Additionally:

• Sweat reduces sunscreen effectiveness by 30-50%
• High-altitude wind degrades sunscreen protection
• Most people apply only 25-50% of the recommended amount (further reducing effective SPF)

When you factor in these real-world conditions, SPF 30 at 5,000m provides effective protection equivalent to perhaps SPF 15-20 at sea level—completely inadequate. SPF 50+ provides the margin of safety you need.

Specific Sunscreen Recommendations:

Neutrogena Ultra Sheer Dry-Touch SPF 55+ (~$12-15 for 88ml)

• Pros: Widely available globally and in Kathmandu pharmacies, affordable, non-greasy formula absorbs quickly, 80-minute water resistance, doesn't sting eyes when you sweat.
• Cons: Chemical sunscreen (some people prefer physical/mineral), available in small bottles only (need multiple for long treks).
• Verdict: Excellent everyday trekking sunscreen. Bring 2-3 bottles for a 14-day trek.

Blue Lizard Australian Sunscreen SPF 50+ (~$15-18 for 148ml)

• Pros: Mineral/physical sunscreen (zinc oxide + titanium dioxide), excellent for sensitive skin, water-resistant 80 minutes, reef-safe formula, bottle cap changes color in UV light (tells you when you need protection).
• Cons: Thicker/heavier than chemical sunscreens, can leave slight white cast, more expensive per ounce, limited availability in Nepal.
• Verdict: Best choice for sensitive skin or those preferring mineral sunscreens. Order before trek—hard to find in Nepal.

La Roche-Posay Anthelios SPF 60 (~$20-25 for 150ml)

• Pros: Dermatologist-recommended, excellent for face (non-comedogenic won't clog pores), water-resistant 80 minutes, available at Kathmandu pharmacies.
• Cons: Expensive, sometimes too heavy for body application (better for face only).
• Verdict: Premium face sunscreen. Many trekkers use this for face + cheaper option for body.

Banana Boat Sport Ultra SPF 50+ (~$8-12 for 236ml)

• Pros: Inexpensive, available in large bottles, effective, sport-formula resists sweat.
• Cons: Can feel greasy, strong smell, chemical sunscreen.
• Verdict: Budget-friendly body sunscreen. Good value for large-quantity needs.

How much sunscreen to bring:

For a 14-day trek like EBC:

• Face: ~5ml per day × 14 days = 70ml
• Neck/ears: ~3ml per day × 14 days = 42ml
• Hands: ~2ml per day × 14 days = 28ml
• Any exposed skin: Variable depending on clothing
• Total: 150-200ml minimum, better to bring 250ml

Many trekkers underestimate and run out at high altitude. Better to bring too much—you can give excess to other trekkers who've run out (happens constantly).

Application strategy:

Morning (before starting trek, 7:00-8:00 AM):

• Apply 30 minutes before sun exposure for full absorption
• Cover all exposed skin: face, ears, neck, backs of hands
• Don't forget often-missed areas: tops of ears, back of neck, hairline, eyelids

Mid-morning (10:00 AM, first reapplication):

• Reapply before peak UV hours begin
• Focus on high-exposure areas: nose, cheeks, forehead, backs of hands

Lunch break (~12:00-1:00 PM, second reapplication):

• Full reapplication to all exposed areas
• Check for areas you've missed (sunburn patterns often reveal gaps)

Mid-afternoon (3:00 PM, third reapplication if still in sun):

• May not be necessary if you've reached tea house and are indoors
• Apply if still trekking or if outside photographing

Evening:

• After-sun moisturizer to rehydrate skin (optional but comfortable)

Glacier Cream: Extreme Protection for Nose & Cheeks

At extreme altitudes (5,000m+) with snow reflection, regular sunscreen sometimes isn't enough for your nose, cheeks, and ears—the most sun-exposed parts of your face. This is where glacier cream (high-zinc-oxide thick paste) comes in.

What is glacier cream? Extremely thick, paste-like sunscreen with 20-30% zinc oxide content. It sits on your skin as a visible white/colored layer that physically blocks UV radiation. Used by mountaineers at extreme altitude.

When you need it:

• Days above 5,000m with snow cover (Kala Patthar, EBC, high passes)
• Glacier crossings (Ngozumpa, Khumbu glaciers)
• If you burn easily despite regular sunscreen
• For nose/cheeks which receive UV from above AND reflected from below

Specific products:

Dermatone Z-Cote SPF 50+ (~$8-12 for 23g)

• High zinc oxide content, very thick, stays in place all day
• Available in white or skin tones
• Proven in Himalayan/polar conditions
• Small tubes (bring 1-2 for high-altitude days)

DIY approach: Many trekkers simply use thick layer of regular zinc oxide diaper rash cream (like Desitin) which is chemically identical to glacier cream but cheaper and more available. Works perfectly fine.

Application: Apply thick visible layer to nose, cheekbones, tops of ears, any area prone to burning. Don't rub in—you want a visible protective layer. Reapply if it wears off (usually lasts 4-6 hours).

Social acceptance: Yes, you'll look silly with white zinc paste on your nose. Nobody cares at 5,400m. Everyone at Kala Patthar has war paint on their face. Vanity vs skin cancer—easy choice.

Lip Balm with SPF: Small Item, Major Importance

Your lips have extremely thin skin with no melanin protection and no oil glands (can't produce natural moisture). At high altitude with low humidity and intense UV, unprotected lips will:

• Crack and split within 2-3 days
• Bleed, especially when you smile or eat
• Become infected (open wounds in dusty environments)
• Swell and blister in severe cases

This isn't discomfort—it's genuine pain that makes eating, drinking, and talking difficult.

Minimum requirements for lip balm:

• SPF 30+ protection (SPF 15 is inadequate above 4,000m)
• Water resistance (needs to stay on despite drinking)
• Moisturizing ingredients (beeswax, shea butter, lanolin)

Specific recommendations:

Aquaphor Lip Repair SPF 30 (~$4-5)

• Excellent moisturizing, good SPF, widely available
• Long-lasting (doesn't need constant reapplication)
• Good for severely chapped lips

Burt's Bees Ultra Conditioning Lip Balm with Kokum Butter (~$3-4)

• Deep moisture, pleasant texture, natural ingredients
• Available with SPF 15 (upgrade to SPF 30 for high altitude)

Sun Bum Original SPF 30 Lip Balm (~$4-5)

• High SPF specifically designed for sun exposure
• Pleasant smell, effective protection
• Reef-safe ingredients

Jack Black Intense Therapy Lip Balm SPF 25 (~$8-10)

• Premium option, excellent moisture, good SPF
• Long-lasting, doesn't need frequent reapplication
• Many guides and trekkers swear by this

How much to bring: 2-3 tubes/sticks for a 14-day trek. You'll lose at least one, and having backup is critical. Keep one in pocket (accessible), one in pack, one in your toiletry kit.

Application frequency:

• Morning before starting
• Every 1-2 hours during active trekking
• After drinking (water washes off lip balm)
• Evening before bed

The overnight treatment: Apply thick layer of Aquaphor or Vaseline before sleeping. This deep moisture treatment prevents overnight cracking and speeds healing of already-chapped lips.

Additional Sun Protection Gear

Buff/Neck Gaiter (Essential) A buff is a tubular piece of fabric that serves multiple purposes:

• Sun protection: Covers neck, face, ears from UV when worn as face mask/neck cover
• Dust protection: Keeps dust out of nose/mouth on dry trails
• Warmth: Adds insulation around neck on cold mornings/evenings
• Sweat management: Wicks moisture from neck

Recommended: Bring 2 buffs (one for sun/dust, one for warmth). Merino wool versions resist odor better than synthetic. Cost: $15-25 for quality buff, $5-10 for budget options in Kathmandu.

Wide-Brim Hat for Lower Elevations At lower elevations (Lukla to Namche on EBC, lower Annapurna Circuit sections), a wide-brim sun hat provides excellent sun protection:

• Shades face, ears, neck from direct sun
• Reduces heat exhaustion risk
• Comfortable in warm valley environments

Look for: Lightweight, breathable, chin strap to prevent wind loss, crushable/packable.

Popular options: Outdoor Research Sombriolet ($40-50), Tilley LTM6 ($75-90), budget alternatives in Kathmandu ($10-20).

Baseball Cap/Trekking Cap for High Altitude Above 4,000m, a baseball-style cap or trekking cap is more practical than wide-brim:

• Fits under hardshell hood when weather deteriorates
• Won't blow off in high-altitude wind (wide brims catch wind)
• Provides sun protection for face and some neck coverage
• Warmth (fleece-lined caps available)

Most trekkers switch from wide-brim to baseball cap around Namche/Dingboche and keep it through EBC.

Sun Gloves (Optional but Valuable) Lightweight fingerless gloves or full-finger sun gloves protect hands from UV:

• Eliminates need to constantly reapply sunscreen to backs of hands
• Particularly useful for trekking pole users (hands constantly exposed)
• UPF 50+ fabric blocks UV effectively

Cost: $15-30. Available in Kathmandu trekking shops.

Clothing with UPF Rating UPF (Ultraviolet Protection Factor) clothing is woven with tight fabric structure that blocks UV:

• UPF 50+ blocks 98% of UV radiation
• Long-sleeve shirts with UPF eliminate need for arm sunscreen
• Lightweight trekking pants with UPF protect legs

Most quality trekking clothing has inherent UPF 15-30 just from fabric density. Dedicated sun-protective clothing offers UPF 50+.

Sun Protection Strategies by Trek & Altitude

Different treks demand different sun protection approaches based on maximum altitude, snow exposure, and duration above tree line.

Lower-Altitude Forest Treks (2,000m-3,500m)

Examples: Poon Hill, lower Langtang, Helambu Circuit, lower ABC approach

Sun protection requirements:

• Sunglasses: Category 3 sufficient (polarized helpful for river glare)
• Sunscreen: SPF 30-50, reapply every 3-4 hours
• Lip balm: SPF 15-30
• Hat: Wide-brim sun hat ideal
• Backup sunglasses: Category 2-3 acceptable

Why lower requirements:

• Forest canopy provides intermittent shade
• Lower UV intensity (30-40% above sea level)
• Minimal snow/glacier reflection
• More humid conditions (less skin dryness)

Common mistakes: Trekkers still get sunburned on "easy" treks because they underestimate UV at even moderate altitude. The sun feels less intense (cooler temperatures) but UV damage still occurs. Maintain consistent sunscreen application.

Mid-Altitude Snow-Free Treks (3,500m-4,500m)

Examples: Namche to Tengboche section of EBC, lower Annapurna Circuit, Langtang Valley

Sun protection requirements:

• Sunglasses: Category 3 minimum (Category 4 if snow present)
• Sunscreen: SPF 50+, reapply every 2-3 hours
• Lip balm: SPF 30+, reapply every 1-2 hours
• Hat: Baseball cap or trekking cap (wind considerations)
• Backup sunglasses: Category 3 minimum

Why increased requirements:

• Above tree line = constant sun exposure
• UV intensity 40-50% above sea level
• Wind increases skin dryness
• Less humidity = faster lip chapping

Common mistakes: Underestimating UV on cloudy days (clouds block minimal UV at altitude), forgetting neck/ear protection (constant UV exposure above tree line).

High-Altitude Snow-Covered Routes (4,500m-5,400m)

Examples: Dingboche to EBC, Kala Patthar, Gokyo Ri, high passes (Thorong La, Cho La, Renjo La)

Sun protection requirements:

• Sunglasses: Category 4 MANDATORY (glacier glasses with side shields)
• Sunscreen: SPF 50+, reapply every 2 hours religiously
• Lip balm: SPF 30+, reapply every hour
• Glacier cream: For nose/cheeks on highest days
• Hat: Lightweight with brim that fits under hood
• Buff: Essential for neck/face coverage
• Backup sunglasses: Category 3-4 (not lower)

Why maximum requirements:

• UV intensity 50-60% above sea level
• Snow reflection doubles effective UV exposure
• Extremely dry air accelerates skin/lip damage
• Prolonged exposure (8-10 hour trekking days)
• Serious consequences (snow blindness ends trek)

Common mistakes: Using Category 3 sunglasses "because they've worked fine so far" (accumulated UV damage), neglecting sunscreen reapplication ("I applied this morning"), removing sunglasses during brief cloudy periods (UV still intense).

Extreme-Altitude Glacier Routes (5,400m-6,000m+)

Examples: Island Peak, Mera Peak, Lobuche East, extended glacier travel

Sun protection requirements:

• Sunglasses: Category 4 glacier glasses (non-negotiable)
• Sunscreen: SPF 50+ plus zinc oxide glacier cream
• Lip balm: SPF 30+ plus overnight Aquaphor treatment
• Full face coverage: Buff + sunscreen + glacier cream
• Backup sunglasses: Category 4 only
• Eye protection at night: Some people need to sleep with eye mask to prevent UV damage in tents on glacier

Why extreme requirements:

• Maximum UV intensity
• 360-degree snow/ice reflection
• Multi-day glacier camping (constant exposure)
• No medical evacuation options in some areas

Common mistakes: Treating this like regular trekking (it's mountaineering—different rules), inadequate backup systems, running out of sunscreen/lip balm.

Buying vs Renting Sun Protection Gear in Nepal

What's Available in Kathmandu & Pokhara

Sunglasses:

• Thamel (Kathmandu) trekking shops: Wide selection including legitimate Julbo, Oakley, Smith brands (verify authenticity—fakes common). Prices 20-50% higher than online international retailers. Category 4 glacier glasses available ($60-150).
• Pharmacies: Limited selection, mostly fashion sunglasses, rarely true Category 4.
• Street vendors: Cheap ($5-20) but questionable UV protection, usually fakes, not recommended for primary use.

Sunscreen:

• Pharmacies (Kathmandu/Pokhara): Good selection of Neutrogena, La Roche-Posay, Banana Boat. Prices similar to Western markets. Verify expiration dates (some stock is old).
• Trekking shops: Limited selection, expensive, small bottles.
• On trail above Lukla/Namche: Very limited, extremely expensive ($15-20 for small bottle), often expired stock.

Lip balm:

• Pharmacies: Good selection including Aquaphor, Burt's Bees. Prices similar to or slightly higher than Western markets.
• Grocery stores/convenience stores: Basic Vaseline, simple Chapstick (often without adequate SPF).
• On trail: Limited availability, basic options only.

Verdict: Buy sunglasses before arriving in Nepal (better prices, better selection, verified authenticity). Buy sunscreen and lip balm in Kathmandu if traveling light—adequate selection but verify expiration dates. Don't count on buying anything above Lukla except at emergency premium prices.

Buy vs Rent Decision Framework

Always BUY (never rent):

• Sunscreen (consumable)
• Lip balm (hygiene item)
• Personal sunglasses for regular use
• Backup sunglasses

Consider BUYING if:

• You'll do multiple treks or use gear for other activities
• You have prescription requirements (buying prescription inserts makes sense)
• You want specific brands/styles not available as rentals
• Total trek duration exceeds 14 days (rental costs add up)

Consider RENTING if:

• One-time trek to Nepal
• Traveling ultra-light (flying with carry-on only)
• Budget-conscious and won't use gear after trek
• Want to try before buying expensive items

Rental availability & costs in Kathmandu: Category 4 glacier glasses rental: $2-4/day or $20-40 for 14-day trek. Available at major trekking rental shops in Thamel.

Rental considerations:

• Verify UV protection certification (ask for documentation)
• Check condition (scratched lenses reduce UV protection)
• Hygiene (clean nosepads and temples before use)
• Fit (critical for sun protection—gaps allow UV leakage)
• Replacement liability (some shops charge full price if lost)

FAQ: Sun Protection for Nepal Trekking

Related Resources & Further Reading

Conclusion: Sun Protection as Safety Equipment, Not Optional Accessory

Every trekking season, the Himalayan Rescue Association treats dozens of cases of severe photokeratitis (snow blindness) and high-altitude sunburn—conditions that are 100% preventable with proper sun protection. These aren't comfort issues or aesthetic concerns—they're legitimate medical emergencies that force expensive helicopter evacuations, cause lasting damage, and end treks prematurely.

The investment in proper sun protection—Category 4 glacier glasses, SPF 50+ sunscreen, SPF 30+ lip balm, backup systems—ranges from $200-400 depending on budget vs premium choices. This seems expensive until you compare it to the $3,000-7,000 cost of helicopter evacuation from Everest Base Camp, or the permanent vision damage from untreated snow blindness, or the disappointment of missing Kala Patthar because your face is too burned and swollen to wear sunglasses.

At 5,000+ meters, you're experiencing UV radiation levels equivalent to the most extreme environments on Earth—comparable to polar glaciers or high-altitude mountaineering expeditions. Standard beach vacation sun protection fails spectacularly. This requires purpose-built glacier glasses, maximum SPF sunscreen, continuous reapplication discipline, and comprehensive backup systems.

The trekkers who succeed at high altitude—who summit Kala Patthar with comfortable vision, who descend from Everest Base Camp without facial burns, who complete Thorong La without snow blindness—are those who treat sun protection as critical safety equipment from day one. They wear Category 4 glacier glasses even when it seems excessive at Namche Bazaar. They reapply SPF 50+ sunscreen every two hours even when they're tired and it feels like a chore. They carry backup sunglasses in separate pack locations even though it adds weight.

Your eyes and skin are irreplaceable. Sunglasses can be replaced, sunscreen can be bought, but vision damage and severe burns have lasting consequences. The time to establish sun protection discipline is before you need it—at lower elevations where lapses don't have immediate consequences—so that by the time you reach 5,000m where mistakes become dangerous, proper protection is automatic habit.

Pack smart. Protect consistently. Summit safely.

The Himalayan sun is unforgiving—but with proper preparation, you'll return with incredible memories and intact vision to view your photos for decades to come.