What Should I Wear Paddle Boarding?

The 120-degree rule is the clearest shortcut in paddle boarding safety. Add the air temperature (°F) and the water temperature (°F). If that number is under 120, plan your outfit around the water. Most paddlers are shocked to learn that 65°F water — which sounds reasonable — is cold enough to trigger cold water shock on a 55°F spring morning.

• Water below 60°F: Drysuit or full 5mm wetsuit minimum.
• Water 60–70°F: 3mm full wetsuit or wetsuit top with neoprene bottoms.
• Water 70–80°F: 2mm shorty wetsuit or neoprene shorts with rash guard — your call based on session length.
• Water above 80°F: Standard swimwear works; a rash guard is still smart.

Check your paddle board checklist before every session and include a quick water temperature lookup — most weather apps now show it for local lakes and coastal areas.

When the 120-degree rule gives you the green light to skip the wetsuit, comfort and sun protection take over as the main priorities.

• Boardshorts or swim trunks: Quick-dry synthetic fabric only. Look for a secure waistband — you will fall in at some point, and a lost pair of shorts in open water is not the emergency you want.
• Bikini or one-piece swimsuit: Both work well. One-piece suits tend to stay put better during falls. Board shorts over a swimsuit bottom is a practical combo for women who want coverage.
• Rash guard: A lightweight long-sleeve rash guard (UPF 50+) is one of the single best upgrades you can make for warm-water paddling. It protects your arms, shoulders, and back from direct sun without adding heat. Tight-fitting styles don’t bunch under a life jacket. Most paddlers who start wearing one never go back to bare skin.
• UV sun shirt: Looser and more breathable than a rash guard, a sun shirt is ideal for casual touring or beach-to-beach trips. Look for UPF 50+ and a hood if you run hot.

If you’re still getting your footing on the water, review how to paddleboard so you know how often beginners actually fall — and plan your outfit accordingly.

Once temperatures drop, the layering principle applies to paddle boarding just like any other outdoor sport — but with one important difference: every layer needs to function when wet.

• Wetsuit: The workhorse of cold-water paddling. A full-length 3mm wetsuit handles most three-season paddling in temperate climates. Go to 5mm for sustained cold water below 55°F. Wetsuits work by trapping a thin layer of water against your skin that your body warms up — they only work if the fit is snug, so buy one that fits correctly, not the next size up for comfort.
• Drysuit: For very cold water (under 50°F) or extended trips in conditions where immersion is a real risk. A drysuit keeps you completely dry. You wear thermal base layers underneath. They are expensive but worth it if you paddle year-round in cold climates.
• Neoprene jacket or top: Good for mild shoulder-season days when a full wetsuit feels like overkill. Pair with neoprene shorts or wetsuit bottoms.
• Base layers: Under a drysuit, merino wool or synthetic thermal layers regulate temperature well. Never wear cotton (more on that below).
• Gloves and hood: Extremities go numb fast. 2–3mm neoprene gloves and a hood can extend a cold-water session significantly and reduce the cognitive impact of cold that affects decision-making on the water.

Reflective glare off the water doubles your UV exposure. A full day on the water without sun protection is a reliable way to end a paddling season early. These three items should be non-negotiable on every session:

• Hat: A wide-brim hat protects your face, ears, and neck — the spots that burn first. Look for UPF-rated fabric and a chin strap or a snug fit. A hat that blows off every hour is more frustrating than useful. Bucket hats and baseball caps both work; wide-brim wins for full-day trips.
• Polarized sunglasses with a strap: Polarized lenses cut glare off the water and let you see hazards — submerged rocks, shallow areas, other paddlers — that non-polarized glasses miss. A secure strap (or floating cord) is mandatory, not optional. Good SUP sunglasses stay on your face when you fall, not floating ten meters away.
• Reef-safe SPF sunscreen: Apply it everywhere — face, neck, backs of hands, tops of feet, and any exposed scalp. Reef-safe formulas (zinc oxide or titanium dioxide) are now required in many paddling destinations and are less harmful to aquatic ecosystems. Reapply every 90 minutes on the water; sweat and splashing accelerate breakdown.

The right footwear depends on where you’re launching, what the bottom looks like, and how cold the water is.

• Barefoot: The default for warm-weather flatwater paddling from a sandy beach. Most people prefer the grip and board feel of bare feet on a textured EVA deck pad.
• Water shoes: Thin-soled amphibious shoes are ideal for rocky launches, gravel beaches, or any put-in where you need to walk a distance before getting on the board. They drain quickly and provide enough grip without adding bulk.
• Neoprene booties: The cold-water choice. 3mm booties keep your feet functional in cold water — numb feet mean poor balance and slow reaction time. Look for a split-toe design for better deck grip. They also protect against sharp oyster shells and rocky tidal zones.
• What to avoid: Flip-flops (they fall off), heavy sneakers (they waterlog and become weight), and anything with a hard sole that can scratch or damage a soft board.

A few choices that seem reasonable on land become genuinely hazardous on the water:

• Cotton — anything cotton: T-shirts, cotton shorts, denim. Cotton absorbs water, gets heavy, loses all insulating value, and takes forever to dry. In cold water, a soaked cotton shirt actively accelerates heat loss. Leave it on shore.
• Heavy clothes of any kind: Anything that adds significant weight when wet creates drag and fatigue if you go in. This includes heavy sweatshirts, jeans, or bulky jackets not designed for water use.
• Restrictive or loose clothing: Anything that limits your range of motion affects your paddle stroke. Loose, baggy clothing also catches wind and can tangle during a fall.
• Jewelry with snag risk: Long necklaces and dangling earrings can catch on equipment or create a hazard during rescue situations. Keep it minimal.
• Skipping the PFD: A life jacket isn’t technically clothing, but it belongs on this list because too many people leave it on the board instead of wearing it. US Coast Guard regulations require a wearable PFD for every person on a paddle board. Wearing it is the point — not having it strapped to your board. Review the full breakdown in our life jacket rules guide.