There’s something powerful about training in the open air—your stance anchored in the earth, lungs drawing in crisp mountain air, and the vast Arizona sky stretching above you. Flagstaff, perched at about 7,000 feet elevation, offers martial artists a stunning outdoor dojo, from forest clearings to mountain trails. But with that beauty comes a challenge many underestimate: the high-altitude sun.
If you’re planning to train outdoors in Flagstaff—or any similar high-elevation environment—you need to think beyond your technique. At this altitude, the sun isn’t just a warm-up act. It’s a force that demands respect. Let’s walk through why the high-altitude sun is risky, and how you, as a martial artist, can train smart, stay healthy, and keep your edge.
Why the Sun Hits Harder at High Altitudes
At 7,000 feet above sea level, you’re closer to the sun and exposed to significantly more ultraviolet (UV) radiation. According to the World Health Organization (WHO), UV levels increase by approximately 10–12% for every 1,000 meters (about 3,280 feet) of elevation gain [1]. That means Flagstaff, sitting over 2,100 meters above sea level, can receive 25–30% more UV radiation than sea-level cities.
UV exposure increases your risk for:
Sunburn (which occurs more quickly and more intensely at altitude) [2]
Long-term skin damage, including premature aging and increased skin cancer risk [3]
Heat-related illnesses such as dehydration, heat exhaustion, and even heat stroke [4]
Photokeratitis, a painful eye condition caused by UV exposure [5]
Combine that with physical exertion and limited shade in open areas, and you’ve got a training environment that demands preparation and strategy.
The Flagstaff Factor: Unique Challenges
Flagstaff’s environment adds some curveballs:
Cooler temperatures can give a false sense of safety; many people underestimate the UV intensity when it doesn’t feel hot [6].
Low humidity means you may lose more water through breathing and sweat evaporation—often without realizing it.
Cultural athleticism: Flagstaff is a hub for high-performance athletes. It’s easy to feel pressure to push harder, especially if you’re visiting or joining group training.
Sun-Smart Strategies for Outdoor Martial Arts in Flagstaff
Whether you’re drilling forms in Buffalo Park or practicing sword flow among the pines, these strategies will help you train smarter—not just harder.
1. Time Your Training Wisely
Plan your sessions for times when UV intensity is lower:
Train before 10 AM or after 4 PM
Avoid peak UV hours between 10 AM and 3 PM [7]
UV radiation is strongest when the sun is highest in the sky, regardless of ambient temperature.
2. Use Physical Barriers (Smart Clothing)
Your gear is your first defense.
Wear long-sleeved, UPF-rated clothing (Ultraviolet Protection Factor), which can block 90–98% of UV rays [8]
Choose lightweight, breathable, moisture-wicking fabrics
A wide-brimmed hat or cap shields your face, scalp, and neck
Wear sunglasses with 100% UV protection to prevent eye damage [9]
Even in martial arts, adaptations like sun sleeves or modified training gear can offer excellent protection without compromising movement.
3. Apply Sunscreen Consistently
Think of sunscreen like wrapping your hands: it’s part of the ritual.
Use a broad-spectrum SPF 30+ sunscreen [10]
Apply 15–30 minutes before exposure
Cover ears, neck, hands, and feet—often missed spots
Reapply every 2 hours, or more frequently if sweating heavily
The American Academy of Dermatology (AAD) recommends using a water-resistant formula for athletic activities [11].
4. Hydrate Before You Feel Thirsty
High-altitude, low-humidity conditions lead to quicker dehydration, even when sweat isn’t obvious.
Drink water throughout the day, not just during training
Pre-hydrate: drink 16–20 oz of water 2–3 hours before exercise [12]
Add electrolytes if you’re training longer than an hour or sweating heavily
Avoid high-caffeine energy drinks, which can accelerate fluid loss
Signs of dehydration include dizziness, dry mouth, and fatigue—take them seriously.
5. Acclimate Gradually
If you’re visiting from lower altitudes, take it easy for the first few days.
Train at reduced intensity
Allow your body to adapt to lower oxygen levels and increased UV
Monitor for signs of altitude sickness, such as headache, nausea, and fatigue [13]
Even experienced athletes benefit from gradual ramp-ups in intensity.
6. Learn the Warning Signs
Train with awareness. Watch for signs of:
Dehydration
Dry lips or mouth
Dark urine
Lightheadedness
Sunburn
Redness, pain, or skin sensitivity
Blistering in severe cases
Heat Exhaustion
Nausea, chills, muscle cramps
Rapid heartbeat or fainting [14]
If any of these occur:
Stop training immediately
Move to a cool, shaded area
Hydrate and apply cool water or compresses
Seek medical care if symptoms persist
7. Seek or Create Shade
Natural cover like pine canopies or forest edges offers relief from direct UV. Martial arts groups training in Flagstaff parks often rotate to areas with partial tree cover, or bring portable shade structures like tarps or canopies.
Even partial shade can reduce UV exposure by 50% [15].
8. Let the Sun Sharpen Your Awareness
Training outdoors isn’t just about exposure—it’s about attunement. You’ll start noticing changes in light, energy, and fatigue in subtle ways. High-altitude sun training can be meditative when done wisely. It teaches you to listen—to your body, your breath, and the environment.
Use it as a way to develop shin, or mindful spirit. After all, martial arts isn’t about overpowering nature. It’s about learning to move with it.
Final Thoughts: Elevate Your Practice with Strategy
Training in Flagstaff’s high-altitude sun isn’t something to fear—it’s something to respect. When you approach it with intention and preparation, you’ll unlock a deeper, more embodied martial practice.
Protect your skin, hydrate your body, and sync with the rhythms of the day. The mountain air will sharpen your focus, the sunlight will energize your practice—and the discipline you build outdoors will echo back in every form, kata, or free-flow drill.
Train hard. Train smart. And let the sun become part of your training—not your opponent.
References
World Health Organization. “Sun protection: A primary teaching resource.” WHO, 2003.
Environmental Protection Agency (EPA). “Health Effects of UV Radiation.” https://www.epa.gov/sunsafety
American Cancer Society. “Ultraviolet (UV) Radiation.” https://www.cancer.org/uv-radiation.html
Centers for Disease Control and Prevention (CDC). “Heat-Related Illnesses.” https://www.cdc.gov/disasters/extremeheat/warning.html
American Academy of Ophthalmology. “UV Eye Protection.” https://www.aao.org/eye-health/tips-prevention/sun
National Weather Service. “UV Index and Your Health.” https://www.weather.gov/uv
Skin Cancer Foundation. “Sun Safety Tips for Athletes.” https://www.skincancer.org
CDC. “How to Protect Yourself from UV Radiation.” https://www.cdc.gov/cancer/skin/basic_info/prevention.htm
American Academy of Ophthalmology. “Sunglasses: Protect Your Eyes.”
FDA. “Sunscreen: How to Help Protect Your Skin.” https://www.fda.gov
American Academy of Dermatology. “How to Choose the Best Sunscreen.” https://www.aad.org
National Athletic Trainers’ Association. “Fluid Replacement for Athletes.” https://www.nata.org
Cleveland Clinic. “Altitude Sickness.” https://my.clevelandclinic.org
Mayo Clinic. “Heat Exhaustion.” https://www.mayoclinic.org
WHO. “Sun Protection in the Shade.” UV radiation in shaded environments.
