You fell asleep. Or maybe you forgot that "water resistant" doesn't mean "waterproof" and spent four hours in the surf without a re-up. Now, your shoulders look like a boiled lobster and your skin feels like it’s vibrating. It hurts. It’s tight. You’re probably scouring the internet because you heard somewhere that putting butter or vinegar on it helps. Please, for the love of everything, don't put butter on it.
How to treat sunburn is less about finding a "magic cure" and more about stopping the inflammatory cascade before your skin decides to bail on you entirely. Sunburn is literally a radiation burn. It’s not just "redness." It’s DNA damage. When those UV rays hit your skin cells, they scramble the genetic code, and your immune system freaks out, sending a rush of blood to the area to start the repair job. That’s the heat you feel.
The First 60 Minutes: Stop the Burn
Most people wait until they’re shivering in bed to start treatment. Huge mistake. If you feel that prickle, the damage is already escalating. You need to get out of the sun. Right now.
The very first thing you should do is get into a cool—not ice cold—shower or bath. Why not ice cold? Because your body is already in shock, and a massive temperature plummet can actually constrict blood flow too much, slowing down the healing process. Just cool. Stay in there for about 10 to 15 minutes. When you get out, do not rub yourself dry with a crusty towel. Pat yourself gently. You want to leave a little bit of water on the skin.
While your skin is still damp, slather on a moisturizer. This is the "trap the moisture" phase. If you wait until you're bone dry, the moisturizer just sits on top of a parched, angry surface.
What Actually Works in a Bottle?
Forget the fancy scented lotions. You want the boring stuff.
📖 Related: Drinking Alcohol After Vomiting: Why Your Body Is Screaming No
- Aloe Vera: But it has to be the real deal. Look at the ingredients. If the first ingredient is "Alcohol" or "Fragrance," put it back. You want 99% pure aloe. The cooling effect is great, but the acemannan (a complex polysaccharide) in aloe is what actually helps modulate the immune response.
- Soy-based moisturizers: Brands like Aveeno often use soy, which can help even out the redness.
- Hydrocortisone cream: If you’re really stinging, a 1% over-the-counter hydrocortisone cream can be a lifesaver. It’s a mild steroid. It tells your immune system to calm down. Just don't use it on open sores or your face for extended periods.
The "Internal" Side of How to Treat Sunburn
You are dehydrated. You might not feel thirsty, but your skin is currently stealing water from the rest of your body to try and stay alive. The technical term is "transepidermal water loss," and it's a beast.
Drink water. Then drink more. If your pee isn't clear, you're losing the battle. Some people swear by electrolytes, and honestly, they aren't wrong. A Pedialyte or a Gatorade can help replace the salts you lost while sweating under the sun before the burn set in.
Ibuprofen is Your Best Friend
Take an NSAID (Non-Steroidal Anti-Inflammatory Drug) like ibuprofen or naproxen as soon as you realize you're burned. This isn't just for the pain. These drugs work by inhibiting the enzymes (COX-1 and COX-2) that produce prostaglandins. Prostaglandins are the chemicals responsible for the swelling and the "throbbing" feeling. If you can blunt that chemical signal early, the burn might not reach peak misery.
The Stuff That Actually Makes It Worse
People love home remedies. Some are fine; some are straight-up dangerous.
- Lidocaine and Benzocaine: These "caine" products are in a lot of "After-Sun" sprays. They numb the skin, which feels amazing for five minutes. But they are notorious for causing allergic reactions on sun-damaged skin. You do not want a localized allergic rash on top of a radiation burn.
- Vinegar: Some people say the acetic acid helps. Others say it stings like hell. Honestly? It's too acidic for a fresh burn. Stick to water.
- Coconut Oil: This is a big one. People think "it's natural!" Sure. But oil is an occlusive. It traps heat. If you put heavy coconut oil on a fresh, hot burn, you are essentially slow-cooking your skin. Wait until the heat is gone and you’re in the "peeling phase" before you bring out the heavy oils.
When to See a Doctor (Don't Be a Hero)
A sunburn can actually be a medical emergency. Doctors call it "sun poisoning," though it’s really just severe photodermatitis or a second-degree burn.
If you start seeing blisters over a large portion of your body—say, your entire back—you need a professional. Do not pop them. Those blisters are a biological Band-Aid. The fluid inside is sterile, and the skin on top is protecting the raw nerves underneath. If you pop them, you're inviting a staph infection to the party.
You should also head to urgent care if you experience:
- Chills and a high fever.
- Extreme dizziness or confusion (this is heat stroke territory).
- Nausea and vomiting.
- Severe headache that doesn't go away with water and rest.
The American Academy of Dermatology (AAD) notes that severe burns in children are especially dangerous and should always be checked by a pediatrician, as their surface-area-to-mass ratio makes them prone to rapid dehydration.
💡 You might also like: Dairy and Gluten Free Protein Powder: What Most People Get Wrong
The Itch: A Special Kind of Torture
About three to four days in, you’ll hit the "Hell’s Itch" phase. It’s an itch that feels like it’s under your skin, and scratching it makes it feel like you’re being stabbed by needles. This is the nerves firing off as they try to recalibrate.
Oral antihistamines like Benadryl (diphenhydramine) or Zyrtec can help. Some people find that a lukewarm oatmeal bath (like Aveeno’s powder) provides temporary relief. Whatever you do, don't use your fingernails. If you break the skin, you’re looking at permanent scarring or infection.
Healing and the Aftermath
Once the pain subsides, the peeling begins. Your body is shedding the cells that were too damaged to save—basically a "scorched earth" policy to prevent those cells from turning cancerous later.
Keep moisturizing. Use a thick, fragrance-free cream (think CeraVe or Eucerin in the tub). This is the time when you can use thicker oils to help the skin barrier reform.
And for the love of your future self, stay out of the sun until the peeling is 100% finished. That new skin underneath is incredibly thin and has zero melanin protection. If you burn that new skin, you’re looking at serious, long-term structural damage.
🔗 Read more: Easy Exercises to Reduce Tummy Fat: What Most People Get Wrong
Actionable Steps for Immediate Relief
- Cool down immediately: 15-minute cool bath, then pat dry.
- Lock it in: Apply 99% pure aloe or a soy-based moisturizer while skin is still damp.
- Medicate early: Take Ibuprofen to stop the inflammatory cascade.
- Hydrate: Drink 25% more water than you think you need.
- Loose clothes only: Wear silk or soft cotton. Avoid polyester or anything tight that will chafe the burn.
- Check your meds: Some medications (like certain antibiotics or acne creams) make you more photosensitive. Check your labels to see if that's why you burned so fast.
- Future-proof: Once you've healed, buy a broad-spectrum SPF 30+ sunscreen and actually use two tablespoons' worth for your body. Most people use way too little.
Sunburns are a rite of passage for many, but they don't have to be a week-long nightmare if you treat them like the medical injury they actually are. Be patient with your skin; it's doing a lot of heavy lifting right now to keep you healthy.