It happens fast. One minute you're enjoying the waves at the beach, and the next, you realize your shoulders feel a little too warm. By dinner, you’re glowing like a neon sign and every tiny movement feels like someone is pressing a hot iron against your skin. How do you make a sunburn stop hurting when the damage is already done? Honestly, it’s a race against inflammation.
Sunburn isn't just a surface-level "oops." It is a literal radiation burn caused by ultraviolet (UV) rays damaging the DNA in your skin cells. Your body responds by dilating blood vessels to bring immune cells to the area, which leads to that angry redness and throbbing heat. If you want the pain to stop, you have to tackle that inflammatory response from three different angles: temperature, hydration, and chemistry.
The Immediate Cooling Phase
First things first: get out of the sun. It sounds obvious, but even five more minutes of exposure can turn a first-degree burn into a blistering second-degree nightmare. Once you're in the shade, your priority is drawing the heat out of the skin.
Take a cool shower or bath. Not ice cold—extreme cold can actually shock the skin and restrict blood flow too much, which hinders healing. Keep the water temperature just below lukewarm. Dr. Debra Jaliman, a New York-based dermatologist, often suggests adding a bit of colloidal oatmeal or baking soda to the bathwater to help soothe the itch that usually accompanies the sting.
When you get out, don't rub yourself dry. That’s a mistake people make all the time. Pat yourself very gently with a soft towel, leaving a tiny bit of moisture on the skin. This is the "window of opportunity." Applying moisturizer to damp skin traps that water in, which is crucial because a sunburn effectively sucks the moisture out of your cells.
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What to Put on Your Skin (And What to Avoid)
The drugstore aisles are packed with "after-sun" products, but many of them are garbage. Some contain lidocaine or benzocaine. While these numbing agents sound like a great idea when you’re miserable, they can actually cause allergic reactions or irritate the already-compromised skin barrier.
Stick to the classics. Pure aloe vera is the gold standard for a reason. It contains compounds like aloin and anthraquinones that are anti-inflammatory. If you can, use a gel that is 100% aloe without added fragrances or alcohols. Alcohol is the enemy here; it evaporates quickly and takes your skin's remaining moisture with it.
- Soy-based moisturizers: These can be incredibly soothing if you find aloe too sticky.
- Hydrocortisone cream: A low-dose (1%) over-the-counter hydrocortisone can reduce swelling and redness if applied early.
- Plain Greek Yogurt: It sounds weird, but the lactic acid and probiotics can help cool the skin and restore the microbiome. Just wash it off gently after 10 minutes.
Avoid petroleum-based products or heavy oils like coconut oil in the first 24 hours. These act as an insulator. They trap the heat inside your skin, essentially continuing the "cooking" process. You want the heat to escape, not stay bottled up.
Stopping the Pain from the Inside
You can’t just treat the surface. To really answer how do you make a sunburn stop hurting, you have to look at what’s happening in your bloodstream. Prostaglandins are the chemicals in your body that signal "ouch" to your brain and cause the skin to swell.
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Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are your best friends. They don't just mask the pain; they actually interfere with the inflammatory cascade. If you take them as soon as you notice the burn, you might even prevent some of the long-term redness.
Hydration is the other "internal" factor. A sunburn draws fluid to the skin's surface and away from the rest of your body. You are likely dehydrated. Drink more water than you think you need. Skip the margaritas for a night—alcohol is a diuretic and will make the recovery take twice as long.
When Things Get Serious: Blisters and Sun Poisoning
If you start seeing small, fluid-filled bubbles, you've hit second-degree burn territory. Do not pop them. I know it’s tempting. I know it looks gross. But those blisters are a natural "Band-Aid" protecting the raw skin underneath. Popping them opens a direct highway for bacteria to enter your body, leading to infection.
If the blisters cover a large area of your body, or if you start experiencing "Sun Poisoning"—which is basically a systemic reaction—you need a doctor. Symptoms like chills, a high fever, headache, or nausea aren't just "part of a bad burn." They are signs of heat exhaustion or a severe immune reaction.
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The American Academy of Dermatology recommends seeking immediate medical attention if you feel faint or dizzy. Sometimes, the pain is so intense that OTC meds won't cut it, and a doctor might prescribe a stronger topical steroid or even oral prednisone to calm the system down.
The Peeling Phase: The Test of Patience
A few days in, the pain will fade into an intense, maddening itch. This is your skin trying to shed the dead, DNA-damaged cells. Resist the urge to peel. Pulling off skin that isn't ready to go can cause scarring and permanent pigment changes.
Keep moisturizing. Use a thick, fragrance-free cream like CeraVe or Eucerin. If the itch is keeping you up at night, an oral antihistamine like Benadryl can help, though it’ll make you drowsy.
Actionable Steps for Fast Recovery
If you are hurting right now, follow this sequence to get relief as fast as humanly possible:
- Cool Down: Take a 10-minute cool bath. Add a cup of whole milk to the water if you have it; the proteins help create a protective film on the skin.
- Medicate: Take the recommended dose of ibuprofen immediately to blunt the prostaglandin spike.
- Seal it in: While skin is still damp, apply 100% aloe vera or a soy-based lotion.
- Hydrate: Drink 16 ounces of water or an electrolyte drink (like Pedialyte or Gatorade) right now.
- Loose Clothing: Wear 100% cotton or silk. Avoid synthetic fabrics like polyester that don't breathe and can chafe the burn.
- Stay Out: Don't go back in the sun until the redness is completely gone. Your skin is "sensitized" and will burn twice as fast the second time around.
The best way to stop the pain is to prevent the burn, but we’re past that point. For now, focus on keeping the skin cool and the inflammation low. Give your body about 3 to 7 days to fully cycle through the damage. If you notice yellow drainage or red streaks coming from a blistered area, head to an urgent care clinic immediately, as those are hallmark signs of infection.