You messed up. It happens. You stayed out at the beach for an hour too long, or maybe you forgot that the sun still hits you even when it's cloudy in Seattle. Now your shoulders are glowing like a neon sign and every time your shirt brushes against your skin, you want to scream. It’s painful. It’s annoying. And honestly, it’s a literal inflammatory response that your body is currently scrambling to fix.
When people ask how can i treat sunburn, they usually want a magic eraser. I’ll be straight with you: there isn't one. A sunburn is essentially a radiation burn caused by ultraviolet (UV) rays damaging your DNA. Your skin is "turning red" because your blood vessels are dilating to bring immune cells to the area to clean up the mess. It's a biological cleanup crew in high gear.
But while you can't undo the damage, you can definitely stop the agony and prevent the dreaded "peel-pocalypse."
The First 24 Hours: It’s a Race Against Inflammation
The moment you realize you're toasted, the clock starts.
Get out of the sun immediately. This seems obvious, but people often think "oh, I'll just put a shirt on and stay." No. Your skin is already radiating heat; adding more UV exposure—even through a thin white cotton tee—is just piling on.
Cool it down, but don't freeze it
You need to lower the skin temperature. A cool bath or shower helps, but keep the pressure low. If you're using a bathtub, adding a bit of colloidal oatmeal (like the stuff from Aveeno) can help calm the itch. Don't use ice directly on the burn. I know it feels like it should help, but extreme cold can actually cause further tissue damage or even a "cold burn" on top of the sun damage. Stick to cool, damp compresses. Apply them for 15 minutes at a time.
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Hydrate like your life depends on it
Sunburns draw fluid to the skin's surface and away from the rest of your body. You are likely dehydrated. If you aren't drinking twice as much water as usual right now, you’re doing it wrong. Skip the sugary sodas. Stick to water or electrolyte drinks. This helps the skin heal from the inside out and can prevent the headache and fatigue that usually tag along with a bad burn.
How Can I Treat Sunburn Without Making It Worse?
There is a lot of bad advice on the internet. People suggest putting butter, vinegar, or even toothpaste on a burn. Please, don't do that.
The goal is to trap moisture and soothe the barrier.
Moisturize while damp. This is the golden rule. When you get out of the shower, don't rub yourself dry with a scratchy towel. Pat yourself gently so you're still a little bit "dewy," then slather on the moisturizer. This traps the water in your skin.
What should you use?
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- Aloe Vera: The classic. Use 100% pure aloe if possible. Some "aloe gels" in drugstores are mostly alcohol and green dye, which will actually sting and dry you out more.
- Soy-based lotions: Brands like Aveeno often use soy, which can help even out skin tone and reduce redness.
- Hydrocortisone cream: If it’s really itchy and angry, a 1% over-the-counter hydrocortisone cream can take the edge off the inflammation.
Skip the "-caines." Avoid products containing benzocaine or lidocaine unless specifically directed by a doctor. While they numb the pain temporarily, they are notorious for causing allergic reactions on sun-damaged skin. The last thing you need right now is a localized allergic rash on top of a radiation burn.
The Medication Debate
Should you take a pill? If you can safely take NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) like ibuprofen (Advil) or naproxen (Aleve), they can be a game changer. Unlike acetaminophen (Tylenol), which mostly just handles pain, NSAIDs actually reduce the inflammation that is causing the redness and swelling.
Taking an ibuprofen as soon as you see the redness can actually reduce the overall severity of the reaction. It’s about systemic relief, not just masking the "ouch."
Dealing With Blisters (The "Hands-Off" Zone)
If you have blisters, you officially have a second-degree burn.
Do not pop them.
I know it's tempting. I know they look weird. But that blister is a natural, sterile bandage created by your body to protect the raw skin underneath. If you pop it, you open a gateway for bacteria. Infection is the biggest risk with a severe sunburn. If a blister pops on its own, clean the area with mild soap and water, apply an antibiotic ointment, and cover it loosely with a non-stick bandage.
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If the blistering covers a large portion of your body—say, your entire back—or if you start running a fever and getting chills, go to urgent care. This is "sun poisoning" territory, and you might need professional wound care or IV fluids.
The Itch and the Peel
A few days in, the "Hell's Itch" might set in. It’s a deep, maddening itch that feels like ants are crawling under your skin.
When your skin starts to peel, let it happen naturally. Don't pull at the hanging bits. You might pull off skin that isn't ready to go yet, leading to scarring or permanent "leopard spots" (hypopigmentation). Keep moisturizing. At this stage, you can switch to thicker creams or even ointments like Aquaphor to keep the new skin protected as it emerges.
Why your "base tan" is a myth
One thing experts like Dr. Adewole Adamson (a dermatologist and researcher) often point out is that a tan is actually a sign of DNA damage. There is no such thing as a "healthy" tan or a "protective" base tan. When you're figuring out how can i treat sunburn, the best long-term treatment is acknowledging that your skin's defense system was overwhelmed.
Practical Steps for Recovery
- Check your meds: Some medications, like certain antibiotics (tetracycline), birth control, or acne meds (isotretinoin), make your skin way more sensitive to UV. If you're on these, you need to be twice as careful.
- Wear loose, dark clothing: Tight clothes will chafe. Light-colored, thin fabrics often let UV rays through. Opt for silk or loose-weave linen that doesn't rub.
- Stay in the shade: Your skin is vulnerable for weeks after a burn. Even if the redness is gone, the new skin is thin and lacks the usual melanin protection.
- Look for the "ABCDs" later: Sunburns increase your risk of melanoma. Keep an eye on any moles in the burned area over the next few months. If something changes shape or color, get it checked.
To wrap this up, your body is currently doing a massive repair job. Help it out. Cool compresses, constant hydration, and anti-inflammatory meds are your best friends. Avoid the "miracle" kitchen cures and stick to basic, fragrance-free dermatology. Once the pain subsides, invest in a high-quality mineral sunscreen (zinc oxide or titanium dioxide) because the only thing worse than one sunburn is getting another one on top of it.
Actionable Next Steps:
- Immediately: Take a 15-minute cool shower and apply a soy or aloe-based moisturizer while your skin is still damp.
- Within the hour: Take an ibuprofen (if medically safe for you) and drink a full 16-ounce glass of water.
- Tonight: Sleep on silk or high-thread-count cotton sheets to minimize friction on the burned areas.
- Tomorrow: Wear UPF-rated clothing or loose, dark-colored fabrics if you have to go outside.