What to Wear Paddleboarding: Clothing, Sun Protection & Safety

When stand-up paddleboarding, what you wear affects more than how you look in photos. It also plays an important role in sun protection, comfort, mobility, and safety in the event of a fall.

A suitable paddleboarding outfit should take four factors into account: water temperature, air temperature, sun exposure, and the conditions of the paddling environment. Water temperature is often the most overlooked. Even when the weather on shore feels hot, the water in a lake, river, or coastal area may still be cold. For this reason, you should not choose your clothing based on air temperature alone.

1. Check the Water Temperature, Not Just the Weather

Many people head out in a swimsuit or shorts on a sunny summer day, but warm air does not necessarily mean warm water.

A sudden fall into cold water can cause involuntary gasping, rapid breathing, and changes in heart rate and blood pressure. This response is commonly known as cold water shock. The U.S. National Weather Service therefore recommends choosing clothing for activities such as paddleboarding and kayaking based on the water temperature, rather than the air temperature.

When paddling in glacial regions, mountain lakes, or other cold-water environments, consider wearing protective equipment such as a wetsuit or drysuit.

2. Tops: Prioritize Sun Protection, a Secure Fit, and Quick-Drying Materials

When paddling in warm water, practical choices include a long-sleeve sun shirt, rash guard, or water sports top with a clearly stated UPF rating.

UPF, or Ultraviolet Protection Factor, measures how effectively a fabric blocks ultraviolet radiation. The Australian Radiation Protection and Nuclear Safety Agency classifies UPF 15 as providing minimum protection, UPF 30 as good protection, and UPF 50 or 50+ as excellent protection.

Keep in mind that clothing only protects the areas it covers. Exposed areas such as the face, backs of the hands, and lower legs still require additional sun protection.

When choosing a paddleboarding top, consider the following:

Long sleeves provide more coverage than short sleeves. If you plan to spend several hours on the water, a long-sleeve top will generally offer better protection than a standard short-sleeve T-shirt.

Choose a secure fit that does not restrict movement. Clothing that is too loose may become heavy when wet or interfere with paddling. At the same time, the shoulders and arms should have enough freedom to move comfortably.

Quick-drying does not automatically mean sun-protective. “Quick-drying” refers mainly to how efficiently a fabric manages moisture and dries after becoming wet. For reliable UV protection, check whether the garment has a stated UPF rating rather than relying on terms such as “outdoor,” “cooling,” or “lightweight.”

A regular swimsuit can be worn as a base layer. However, if you expect prolonged sun exposure, it is advisable to wear a long-sleeve sun shirt or rash guard over it.

3. Bottoms: Swim Shorts, Quick-Dry Shorts, or Full-Length Leggings?

Your choice of bottoms should depend on the temperature, level of sun exposure, and type of activity.

For hot weather and calm lakes or sheltered bays, swim trunks, a swimsuit, or quick-drying water shorts are usually sufficient. Shorts should not be excessively loose, and the waistband should stay securely in place when you fall into the water or climb back onto the board.

If the sun is strong, you plan to paddle for an extended period, or your legs burn easily, consider UPF-rated leggings, water tights, or a full-coverage swimsuit. Full-length bottoms can also help reduce friction when kneeling on the board.

4. Hats: A Wide Brim Offers Better Coverage, but It Must Stay Secure

A hat helps protect the top of the head, face, ears, and neck. Both the CDC and EPA recommend wearing a wide-brimmed hat during prolonged outdoor activities to provide more complete coverage.

Suitable hats for paddleboarding include:

• A wide-brimmed sun hat with a chin strap;
• An outdoor hat with a neck flap;
• A quick-drying baseball cap with a retaining strap.

Baseball caps are lightweight and generally provide a clear field of vision, but they offer limited coverage for the ears and neck. When wearing one, remember to apply sunscreen to the ears, back of the neck, cheeks, and other exposed areas.

Paddleboarding often takes place on open water, where sudden gusts can easily blow a hat away. A chin strap or adjustable retaining cord is therefore more practical than simply choosing the widest possible brim. The brim should also be firm enough that it does not collapse over your eyes and obstruct your vision.

5. Sunglasses: Focus on UV Protection, Not Lens Darkness

Water reflects ultraviolet radiation, so eye and skin protection remain important even on cloudy days. The CDC notes that UV rays can still reach the ground through cloud cover and may be reflected by surfaces including water, sand, concrete, and snow.

For paddleboarding, choose sunglasses with the following features:

• A UV400 or “100% UV Protection” label;
• Protection against 99% to 100% of UVA and UVB rays;
• A wraparound or close-fitting sports frame;
• A secure floating or retaining strap;
• Polarized lenses, when possible, to reduce glare from the water.

Dark lenses do not necessarily provide better UV protection. The FDA recommends choosing sunglasses that are clearly labeled UV400 or 100% UV protection rather than judging protection by lens color alone.

Polarization mainly helps reduce glare reflected from the water. You should still confirm separately that the sunglasses provide adequate UV protection.

6. Sunscreen: Apply It Everywhere Your Clothing Does Not Cover

Paddleboarding usually takes place on open water with little shade. The face, ears, neck, backs of the hands, and tops of the feet may all be exposed for long periods. Reflected sunlight from the water can also increase exposure from different angles, so applying sunscreen only to the face is not enough.

For water-based activities, choose a sunscreen that is:

• Broad-spectrum, protecting against both UVA and UVB rays;
• SPF 30 or higher;
• Labeled “Water Resistant.”

The American Academy of Dermatology recommends using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. It should be applied approximately 15 minutes before going outdoors and reapplied at least every two hours. Reapply sooner after swimming, heavy sweating, or towel-drying.

It is important to understand that no sunscreen is truly “waterproof” for an entire day. Under FDA labeling rules, water-resistant sunscreens are generally marked as effective for either 40 or 80 minutes while swimming or sweating. After that period, or after wiping the skin or sweating heavily, reapply the product according to its instructions.

Frequently missed areas include the ears, back of the neck, lips and the surrounding skin, backs of the hands, knees, lower legs, and tops of the feet.

7. Footwear: Whether to Go Barefoot Depends on the Launch Area

In warm, calm water and on a clean paddleboard deck, some paddlers prefer to go barefoot. This can make it easier to feel the board beneath their feet and adjust their balance.

However, water shoes are a safer choice when the launch and landing areas contain gravel, shells, slippery docks, aquatic plants, or sharp objects. Suitable water shoes should have:

• A slip-resistant sole;
• Toe protection;
• A secure fit that will not come off in the water;
• Good drainage;
• Enough flexibility for natural ankle movement.

Regular flip-flops and loose-fitting sandals are generally unsuitable for paddleboarding. They can easily fall off in the water and may get in the way when you are trying to climb back onto the board.

In cold-water conditions, neoprene socks or paddling boots may be more appropriate.

8. A Life Jacket Is Essential Safety Equipment, Not Just an Accessory

Regardless of swimming ability, paddlers should wear a properly fitted personal flotation device, or PFD, that remains secure and does not ride up when fastened.

In the United States, a stand-up paddleboard used outside designated swimming, surfing, or bathing areas is generally treated as a vessel. Federal regulations typically require an approved, properly sized, wearable PFD to be available for each person on board. Children and users in certain states or waterways may be subject to stricter mandatory-wear requirements.

Although federal law does not require every adult to wear a PFD at all times in every situation, the U.S. Coast Guard recommends wearing one correctly from launch to return.

A life jacket tied to the board cannot provide immediate flotation if you fall unexpectedly, become injured, or experience cold water shock. The safer approach is to wear it throughout the entire outing and check that the shoulder straps, waist straps, and buckles are properly secured.

The PFD should allow your arms to move freely while paddling. It should also fit closely enough that you cannot slip out of it while in the water.

9. What to Wear in Different Conditions

Hot Weather on a Calm Lake or Sheltered Bay

Recommended outfit:

A long-sleeve UPF-rated sun shirt, swim shorts or water leggings, a hat with a secure strap, UV400 sunglasses, non-slip water shoes, and a properly fitted PFD. Apply water-resistant sunscreen to all exposed skin.

Cloudy or Windy Conditions in Warm Water

Cloud cover does not eliminate UV exposure, and wind can make wet clothing feel significantly colder.

In addition to your standard sun-protective clothing, consider wearing a lightweight wind-resistant outer layer. Pack a dry change of clothes in a waterproof dry bag.

Spring, Autumn, Mountain Lakes, or Colder Water

Choose a wetsuit based on the water temperature, along with neoprene socks or paddling boots. Wear a PFD throughout the entire activity.

Do not assume the water is safe simply because the sun is shining and the air feels warm.

Winter or Cold Open Water

A specialist drysuit, suitable insulating base layers, cold-weather footwear, and hand protection are more appropriate.

Ordinary down jackets, hoodies, sweatpants, or other casual winter clothing are not designed for immersion and should not be relied upon for protection in cold-water conditions.

10. Common Paddleboarding Clothing Mistakes

Checking the air temperature but ignoring the water temperature. Sunny weather does not eliminate the risk of cold water shock.

Assuming quick-drying clothing is automatically sun-protective. Look for a stated UPF rating to confirm the level of UV protection.

Wearing sunglasses without checking their UV rating. Dark lenses and polarization cannot replace clearly stated UV protection.

Assuming water-resistant sunscreen does not need to be reapplied. Water resistance is generally rated for 40 or 80 minutes, not for an entire day.

Wearing excessively loose clothing for photos. Once wet, loose garments may become heavy and interfere with swimming, paddling, or climbing back onto the board.

Believing strong swimming skills make a PFD unnecessary. A fall may also involve cold water, waves, cramps, impact injuries, or sudden fatigue. Swimming ability is not a substitute for flotation equipment.

Conclusion

There is no single paddleboarding outfit that works for every season, waterway, and weather condition. A reliable approach is to choose insulation based on the water temperature, coverage based on UV exposure, and footwear and safety equipment based on the paddling environment.

For most recreational summer paddleboarding trips, a practical basic outfit includes a long-sleeve UPF-rated sun shirt, a swimsuit or quick-drying bottoms, a securely fitted hat, UV400 sunglasses, non-slip water shoes, water-resistant sunscreen, and a properly sized PFD.

Before heading out, check the weather forecast, water temperature, wind conditions, and local waterway regulations. Comfort matters, but no outfit choice should compromise your safety in the event of a fall.