With the winter months on the horizon, along with the cold, reduced sunlight and shorter days are a harsh reality most must face. While it can be taken for granted, the amount of sunlight individuals absorb has a large impact on physical health, optimizing recovery, mental focus and regulating circadian rhythms, all of which contribute largely to an athlete’s performance.
Importance of Vitamin D for Physical health
Even with a perfectly coordinated meal plan and eating schedule, an athlete may be depriving themselves of one of the most essential and cost effective nutrients, Vitamin D. The most natural and effective way to ensure adequate levels of this vitamin is sunlight. This phenomenon is actually accomplished through our skin absorbing the UV B rays produced by the sunlight and converting it to Previtamin D, followed by Vitamin D in the body (Reference1)
The importance of the production of Vitamin D in the body cannot be overstated. Its most commonly known function is to assist with the absorption of Calcium. The higher the absorption of calcium the lower the risk for fractures and breaks in bones during highly physically stressful training/practice/games. Not only bone health, Vitamin D receptors are found in muscle tissue requiring a certain threshold be met to improve muscle function, performance and recovery, meaning low levels are associated with higher rates of fatigue (Reference2). Additionally, regular intake of Vitamin D through sun exposure boosts immune system function, reducing risk of illness and being able to train more consistently.
Sun exposures effect on mental fortitude
The body has an internal clock responsible for determining its wake and sleep cycle, this process is regulated by external factors like light and darkness. Proper maintenance of this clock, AKA circadian rhythm, is crucial for athletes due to its effects on sleep. Through having early and often exposure to sunlight over the course of the day we can set our internal clock to fall into a state of REM (rapid eye movement) sleep earlier and more easily, this state of sleep being important for muscle repair and rebuilding. On top of helping to set our internal clock, frequent sun exposure regulates the production of hormones contributing to sleep such as melatonin and cortisol, down regulating stress during times your body should be resting. Serotonin production is also increased through sun exposure, it is a neurotransmitter that boosts mood, enhances focus and cognitive function, which is highly valuable for athletes as mental clarity and decision making are essential in high performance sport.
A harmful consequence of shorter days in winter months is Seasonal Affective Disorder (SAD) characterized as a type of depression brought about this time of year affecting an athletes performance and general well being. Sunlight has been shown to alleviate these feelings of depression and anxiety (Reference3)
Practical Tips to Maximize Sunlight Exposure
While the importance of sunlight has been established for both physical and mental factors of performance, how can additional intake be achieved with limited exposure?
- The first solution may seem somewhat obvious, but often overlooked and undervalued. The simple act of getting outside early in the day when the sun is still shining is a great way to gain all the benefits outlined by sun exposure. As the weather gets colder and more unpredictable it may be tempting to remain indoors as often as possible but this could considerably limit performance in the long run. A creative way to combat this reluctance to be outdoors is to find excuses to do so, go for a walk instead of driving or public transportation, perform aerobic training outside if made possible by your training plan, or if your training session is scheduled indoors try to perform your warm up or cool down outdoors.
- Avoid the use of artificial light. It may be our tendency to use more artificial light especially since more of the day is filled with darkness during winter, but there is a significant difference between natural sunlight and artificial light sources. Artificial light lacks beneficial health benefits like the provision of UV rays for Vitamin D production. Excessive use of screens can also suppress hormones responsible for stimulating sleep. One possible exception could be the use of UV lamps that emit ultra violet radiation similar to sunlight.
- Successful athletes are able to accomplish training and nutrition goals by making them a priority, those who struggle to meet the requirements of daily sunlight intake should behave the same towards sun exposure. Due to its effect on mental well being, exposure to sunlight can be coupled with breathing exercises or meditation through outdoor recovery sessions.
The relationship between sunlight and high-performance sport is multifaceted and profound. From boosting physical health through Vitamin D production to enhancing recovery, regulating the circadian rhythm, improving mental resilience, and fine-tuning cognitive function, sunlight is an essential but often overlooked factor in an athlete’s training regimen.
Athletes who embrace outdoor training and prioritize natural sunlight exposure are likely to experience both immediate and long-term benefits. Regardless of training level, remember that the sun isn’t just good for your mood—it’s a performance-enhancing tool that can help you reach your full potential.
So, the next time you’re gearing up for a tough training session, don’t just think about your equipment or training plan—think about stepping outside and soaking in the sunlight. Your body and mind will thank you for it.
