Keeping your Vision Safe and Healthy During Winter Sports

Winter sports offer some of the most exhilarating experiences on the planet, from the pristine silence of a cross-country ski trail to the adrenaline-fuelled descent of a black run. However, the alpine environment is one of the most hostile settings for human vision.

Between the high-altitude UV intensity and the physical risks of high-speed movement, your eyes require as much protection as your head or your limbs. Here is our guide into keeping your vision safe and healthy during your winter adventures.

1. The Invisible Threat: UV Radiation and Elevation

Most people associate sun damage with tropical beaches, but the mountains pose a significantly higher risk to your ocular health.

The "Double Dose" Effect

For every 1,000 metres you ascend, UV radiation levels increase by approximately 10% to 12%. This is because the atmosphere is thinner and less capable of filtering out harmful rays. Furthermore, while dark surfaces like grass or soil reflect less than 10% of UV light, fresh white snow reflects up to 80%.

This creates a "double dose" effect: your eyes are hit by direct radiation from the sun and reflected radiation from the ground. This occurs even on overcast days, as UV rays can penetrate through thin cloud cover, often catching skiers off guard.

Photokeratitis (Snow Blindness)

Think of this as a sunburn on the cornea. It is an excruciatingly painful condition that often doesn't manifest until several hours after the damage has occurred. Symptoms include:

• Extreme light sensitivity (photophobia).

• A "gritty" sensation, as if your eyes are full of fine sand.

• Excessive tearing and redness.

• Temporary vision loss or "halos" around lights.

While usually temporary, repeated bouts of photokeratitis can lead to long-term cumulative damage, such as cataracts, pterygium (non-cancerous growths on the eye), or even macular degeneration later in life.

2. Environmental Challenges: Wind, Cold, and Humidity

The mountain climate doesn't just threaten you with radiation; it attacks the moisture levels of your eyes.

Dry Eye Syndrome at Altitude

The air at high altitudes is significantly less humid than at sea level. When you combine this with the biting wind generated by skiing or snowboarding at speed, your tear film—the thin layer of fluid protecting the eye—evaporates rapidly. This leads to chronic irritation, redness, and blurred vision, which can be dangerous when you need to spot terrain changes at high speeds.

The Impact of "Flat Light"

"Flat light" occurs when clouds or shadows diffuse the sunlight, making it impossible to see contrast in the snow. To the unprotected eye, the ground looks like a featureless white sheet, hiding bumps and dips. This is a leading cause of knee injuries and falls. Using high-contrast lenses (typically rose, amber, or orange) is essential for depth perception in these conditions.

3. Essential Gear: Choosing the Right Protection

Selecting eyewear is a technical decision that should be based on your specific sport and the prevailing conditions.

Goggles vs. Performance Sunglasses

Understanding Lens Categories

When purchasing eyewear, always check the Visible Light Transmission (VLT) rating. Lenses are ranked from Category 0 to 4:

• Category 0-1 (VLT 43-80%+): Clear or pale yellow. Best for night skiing or heavy blizzards.

• Category 2 (VLT 18-43%): Rose, amber, or copper. The "all-rounder" for variable UK or European conditions.

• Category 3 (VLT 8-18%): Dark grey or mirrored. Essential for bright, "blue-bird" days.

• Category 4 (VLT 3-8%): Exceptionally dark. Used for high-altitude mountaineering or glacier trekking. Note: These are often too dark for driving.

Always ensure your eyewear carries the UKCA or CE mark and is rated UV400. This guarantees the lenses block 99-100% of both UVA and UVB rays up to 400 nanometres.

4. Advanced Maintenance: Fog and Moisture Control

Fogging is the number one complaint among skiers. It occurs when warm, moist air from your face or breath meets the cold outer lens of your goggles, causing condensation.

• Avoid the Forehead Trap: Never rest your goggles on your forehead or on top of a damp woollen hat. The rising heat and moisture will fog your lenses instantly.

• The Balaclava Gap: If you wear a face mask, ensure it doesn't channel your breath directly up into the bottom of your goggles. Look for masks with mesh breathing holes.

• Dual-Pane Lenses: Ensure your goggles have a "double lens" (similar to double glazing in a house), which creates a thermal barrier to reduce condensation.

• Anti-Fog Coatings: If the factory coating wears off, use a specialised anti-fog spray or wipe. Never use household detergents, as these can strip the protective UV layers.

5. Contact Lenses and Prescription Eyewear

For those who require corrective vision, the mountains present a unique set of hurdles.

• Contact Lenses: These are often preferred for their peripheral vision. However, the dry air can make them "stick" to the eye. Always carry preservative-free
  re-wetting drops and a backup pair of glasses.

• Prescription Inserts: These are small frames that clip into the inside of your goggles. They are safer than wearing standard glasses under goggles (OTG), as they won't shatter or bridge your nose uncomfortably during a fall.

• Over the Glasses (OTG): If you must wear your spectacles, look for goggles specifically labelled OTG. They feature deeper chambers and cut-outs in the foam to accommodate the arms of your glasses.

6. Immediate First Aid for Mountain Eye Injuries

If you experience an eye issue on the slopes, quick action is vital:

1. Chemical/Debris Entry: If snow, grit, or wax gets into the eye, flush it immediately with clean water or sterile saline. Do not rub the eye, as ice crystals or grit can cause corneal abrasions.

2. Physical Impact: If a ski pole or a fall causes blunt force trauma, check for "hyphema" (blood pooling in the iris). This is a medical emergency.

3. Snow Blindness Care: If someone develops symptoms of snow blindness, get them into a dark room immediately. Use cold compresses to soothe the burning and avoid further light exposure for 24–48 hours.