Sunburn hurts and ruins plans, but you can limit damage fast with a few smart moves. Start with cooling the skin, hydrate, and protect the area from more sun. These steps reduce pain, lower inflammation, and help skin heal without extra problems.
Right after a burn, rinse the skin with cool (not ice) water for 10–20 minutes. Skip harsh soaps and don’t scrub. Pat skin dry gently and apply a thin layer of aloe vera gel or a fragrance-free moisturizer. If the skin feels tight or painful, an over-the-counter pain reliever like ibuprofen or naproxen can ease inflammation and soreness.
Avoid breaking blisters. If blisters form, cover them with a loose, clean bandage. Popping blisters increases infection risk. Stay out of the sun until the skin fully heals. Drink extra water—sunburn pulls fluid to the skin surface and can lead to dehydration.
If you have large areas of blistering, a fever, chills, severe swelling, confusion, or signs of infection (increasing pain, yellow crust, red streaks), get medical care. Also seek help if a child has a burn covering a big area, or if an older adult or someone with chronic illness gets a bad burn. These groups are more likely to have complications.
For burns that don’t improve in a few days or if pain gets worse despite home care, contact a healthcare provider. You might need a prescription treatment, wound care, or fluids if you’re dehydrated.
Use a broad-spectrum sunscreen with at least SPF 30. Apply 15 minutes before going outside and reapply every two hours or after swimming or sweating. Don’t forget often-missed spots: ears, back of the neck, tops of feet, and the scalp if hair is thin.
Cover up with tightly woven clothing, a wide-brim hat, and UV-blocking sunglasses. Seek shade between 10 a.m. and 4 p.m. when the sun is strongest. Some medications and topical treatments (like doxycycline, certain antihistamines, and retinoids) make your skin more sensitive to sun—check labels or ask your pharmacist.
If you get red, itchy patches in hot, humid weather, it might be heat rash rather than sunburn. Our guide "Itching and Heat Rash: Tips for Prevention and Relief" explains how heat rash looks and how to treat it differently from sunburn.
Sunburn heals, but repeated burns speed up skin aging and raise long-term risks. Use these quick fixes and prevention habits to protect your skin while still enjoying time outdoors.
In my latest blog post, I explored the fascinating topic of "The Psychology of Sunburn: Why We Keep Making the Same Mistakes." It turns out that even though we know the risks of sunburn and the importance of sun protection, many of us still end up getting burned. One reason for this is that we often underestimate the power of the sun and overestimate our skin's resilience. Additionally, our desire to achieve a "perfect tan" can sometimes cloud our judgement when it comes to sun safety. It's important to remind ourselves to prioritize our health and make smarter choices when it comes to sun exposure.