Sunburn: quick relief, smart prevention, and when to see a doctor

Sunburn happens fast and feels worse than you expect. One minute you’re outside enjoying the day, the next your skin is red, hot, and sore. Treating sunburn early helps pain and speeds healing. Preventing it keeps your skin healthier long term.

Quick at-home fixes

Start cooling the skin right away. Take a cool shower or bath for 10–15 minutes to bring down the heat. Pat skin dry — don’t rub. Apply a cool, damp cloth to the worst spots for 10–15 minutes every few hours.

Use a gentle moisturizer while skin is still slightly damp. Look for products with aloe vera or simple, fragrance-free formulas. A 1% hydrocortisone cream can ease itching for a few days, but don’t use strong steroids unless a doctor advises it.

For pain, take an over-the-counter NSAID like ibuprofen or naproxen, following the dosing on the label. These reduce pain and swelling. Acetaminophen helps with pain but won’t reduce inflammation.

Avoid popping blisters. Blisters mean a deeper burn; they protect the healing skin. If a blister bursts on its own, gently clean the area and cover with a sterile bandage to lower infection risk.

Hydrate. Sunburn pulls fluid to the skin surface and can dehydrate you. Drink water and eat water-rich foods like fruit. Rest and keep out of the sun while skin heals.

Prevention tips that actually work

Sunscreen matters. Use a broad-spectrum SPF 30 or higher. Apply 15 minutes before going outside and reapply every two hours — more often if you swim or sweat. Don’t skimp: most people use only half the needed amount.

Wear sun-safe clothing: long sleeves, wide-brim hats, and sunglasses. Look for UPF-rated fabrics when you know you’ll be in strong sun. Seek shade between 10 a.m. and 4 p.m., when UV rays are strongest.

Be extra careful with reflective surfaces. Water, sand, and snow bounce UV rays back onto your skin and increase burn risk. Avoid tanning beds — they raise your lifetime skin cancer risk.

Kids burn faster than adults. For babies under 6 months, keep them out of direct sun and use shade and clothing rather than sunscreen. For older kids, follow the same sunscreen and clothing rules as adults.

Watch for warning signs. See a doctor if you have large blisters, severe pain, fever, chills, nausea, dizziness, confusion, or signs of infection (increasing redness, pus). Also seek care if a baby or elderly person has a bad burn. Repeated sunburns raise your risk of skin cancer and premature aging, so protection matters every day, not just at the beach.

Simple steps — cool the skin, hydrate, use proper sunscreen, and cover up — go a long way. Your skin will thank you now and later.