The Science-Backed Benefits of Sunlight

Benjamin Payson
Aug 15
3 min read

We’ve all been there, it’s the middle of winter, and you swear it’s been months since you’ve seen the sun. You find yourself craving it, almost like your body knows it’s missing something. And it’s not just about warming up your skin, sunlight plays a crucial role in your health. That craving? It’s your body asking for the unique physical and mental benefits only sunlight can deliver.

For those of us who love the outdoors, train in the heat, or just want to feel our best, understanding the benefits of sunlight can help us make the most of it while still protecting ourselves and staying hydrated.

Sunlight Boosts Vitamin D Levels

Vitamin D is often called the “sunshine vitamin” because your skin produces it when exposed to ultraviolet B (UVB) rays. This nutrient supports bone health, immune function, and muscle performance, all vital for endurance and recovery.

According to the Cleveland Clinic:

“Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin”

Even short bursts of sunlight — 10 to 30 minutes a few times a week — can help maintain healthy levels, though factors like skin tone, time of day, and season affect how much you produce.

Sunlight May Improve Mood and Energy

Sun exposure can trigger your brain to release serotonin, a neurotransmitter associated with better mood, focus, and calmness. This may be one reason you feel more energized after outdoor activity.

Harvard Health notes:

“Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin… serotonin is associated with boosting mood and helping a person feel calm and focused”

This effect is especially important for those exercising outdoors, as an uplifted mood can help maintain motivation during challenging workouts.

3. Supports Your Circadian Rhythm

Your body’s internal clock, the circadian rhythm, relies on light cues to regulate sleep-wake cycles. Getting sunlight, particularly in the morning, can help reinforce healthy sleep patterns, which are critical for recovery and performance.

The Sleep Foundation explains:

“Exposure to sunlight in the morning helps set your body’s internal clock for the day, supporting alertness during daylight hours and better sleep at night”.

4. Sunlight and Exercise Performance

For athletes, there’s a unique connection between outdoor training and performance benefits. Vitamin D supports muscle contraction, immune resilience, and reduced inflammation — all of which influence endurance. Meanwhile, mental benefits from serotonin release can make workouts feel less strenuous.

A review in the Journal of Science and Medicine in Sport found:

“Vitamin D supplementation in deficient athletes has been shown to improve muscle strength, sprinting capacity, and VO₂ max”

While supplementation is an option, natural sunlight is an effective, free, and enjoyable source.

5. Hydration Reminder: The Heat Factor

The benefits of sunlight don’t come without a catch, heat and UV exposure increase the risk of dehydration, heat stress, and sunburn. When you train or spend extended time outside, you need to balance the upsides of sun exposure with smart hydration and protection strategies.

Sunlight offers a unique blend of physical, mental, and performance benefits — from vitamin D production to mood enhancement and better sleep regulation. For outdoor athletes, it’s a natural boost to both body and mind.

Just remember: pair your sun time with proper hydration, shade breaks, and sunscreen to get the most benefits without the risks. And if you’re training in hot conditions, a hydration mix can help replenish electrolytes lost through sweat, keeping you strong and safe while soaking up the sun.

So get outside and soak up the rays (responsibly!), your body will thank you.