You messed up. We’ve all been there—that moment in the shower when the water hits your shoulders and you realize, with a sinking feeling, that you’re cooked. It’s not just a pink glow. It’s a deep, radiating heat that feels like your skin is three sizes too small. Now you're standing in front of the medicine cabinet or staring into the fridge, wondering what can I put on sunburn that won't make the stinging ten times worse?
The internet is full of "hacks." People suggest everything from toothpaste to butter. Please, for the love of your epidermis, do not put butter on a burn. It traps the heat and basically continues the cooking process. Seriously.
When you’re looking for what can I put on sunburn, you’re dealing with a first-degree—or sometimes second-degree—thermal burn caused by ultraviolet radiation. Your DNA has literally been damaged, and your immune system is currently sending a frantic army of inflammatory cells to the site to clean up the mess. That’s why it’s red. That’s why it hurts.
The Immediate Response: Cooling Without the Shock
First things first. You need to get the heat out. Most people reach for an ice pack, but putting ice directly on burned skin is a recipe for further tissue damage. It’s too much of a shock. Instead, you want cool—not cold—water.
A damp, cool compress is your best friend. Take a clean washcloth, soak it in cool water, and draped it over the area for 15 minutes. Repeat this throughout the day. If the burn is everywhere, a cool bath is better. But skip the bubbles. Most soaps contain surfactants like Sodium Lauryl Sulfate (SLS) that strip away the few natural oils your skin has left, making the tightness even more unbearable.
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If you're going to use a bathtub, some dermatologists, like those at the American Academy of Dermatology, suggest adding a bit of colloidal oatmeal. It’s not just for itchy chickenpox; it helps calm the inflammation. Just don't scrub. Pat yourself dry very gently. If you rub that towel, you’re basically sandpapering damaged cells.
What Can I Put on Sunburn? The Real Holy Grail Ingredients
Aloe vera is the obvious answer, but there’s a catch. Most "Aloe" gels you buy at the drugstore are actually 90% alcohol, fragrance, and green dye. Alcohol is a drying agent. If you put a high-alcohol gel on a burn, it might feel cool for ten seconds while it evaporates, but then it’s going to suck the moisture right out of your skin and sting like crazy.
Look for 100% pure aloe vera. If you have the plant, even better. Break off a leaf and slather that goop on. It contains acemannan, a complex polysaccharide that helps with cell regeneration.
Soy and Ceramides
If you aren't an aloe fan, look for moisturizers containing soy or ceramides. Brands like CeraVe or Aveeno usually have these. Ceramides are lipids that help restore the skin barrier. Think of your skin like a brick wall; the sun just knocked out the mortar. Ceramides help put the mortar back.
Hydrocortisone: The Secret Weapon
For the first 24 hours, an over-the-counter 1% hydrocortisone cream can be a lifesaver. It’s a low-dose steroid that actually addresses the inflammation rather than just masking the pain. It stops the "fire" at a chemical level. However, don't use this on open blisters. If your skin is bubbling, you've crossed into second-degree burn territory, and you need to be much more careful.
The Kitchen Sink: What Works and What’s a Myth
You’ve probably heard about apple cider vinegar. Some swear by it. The logic is that it balances the skin’s pH. Honestly? It’s risky. Vinegar is acetic acid. Putting acid on a burn can be incredibly irritating for many people. If you must try it, dilute it heavily—one part vinegar to ten parts water—and spritz it on. But if it stings, stop immediately.
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Then there’s black tea. This one actually has some science behind it. The tannic acid and polyphenols in black tea can help draw heat out and reduce inflammation. Brew a few bags, let the tea get stone-cold in the fridge, and then use the bags as compresses or soak a cloth in the liquid. It’s a messy fix, but it’s surprisingly effective for localized burns on the face or eyelids.
What about Greek yogurt?
It sounds weird, but the lactic acid can act as a very gentle exfoliant later on, and the probiotics might help the skin microbiome recover. Plus, it’s cold. If you’re desperate, a thin layer of plain (not vanilla!) yogurt can feel amazing. Just rinse it off before it dries into a crusty mess.
Hydration is Not Optional
When you have a sunburn, you are dehydrated. The burn draws fluid to the skin's surface and away from the rest of your body. You’ll notice you’re not peeing as much, or your urine is dark.
Drinking water is just as important as what you put on the burn. You need to hydrate from the inside out to help the skin cells repair. Think of it as irrigation for a scorched field. If you’re feeling dizzy or have a headache, you might have heat exhaustion along with the burn, in which case, grab an electrolyte drink and get into the shade immediately.
Managing the Pain: Why NSAIDs Matter
If you’re wondering what can I put on sunburn for the actual throbbing pain, the answer might be something you swallow rather than rub on. Ibuprofen (Advil/Motrin) or Naproxen (Aleve) are non-steroidal anti-inflammatory drugs. Unlike Tylenol, which just kills pain, NSAIDs actually reduce the swelling and redness.
Take them as soon as you notice the burn. Don’t wait for it to get unbearable. Reducing that initial inflammatory spike can actually lessen the total damage your skin sustains.
Things to Avoid (The "Never" List)
- Lidocaine/Benzocaine sprays: You'll see these marketed as "solarcaine" or "burn relief." They can be great, but many people develop an allergic reaction to the "caine" ingredients when their skin is already compromised. It can cause a nasty rash on top of a burn.
- Petroleum Jelly: Vaseline is great for many things, but not a fresh sunburn. It’s an occlusive. It traps the heat inside the skin. Wait until the heat is gone and the skin is peeling before you use heavy ointments.
- Tight Clothing: Your skin needs to breathe. Wear loose cotton. Avoid polyester or anything that's going to rub against the burn.
- Popping Blisters: I know it’s tempting. Don’t do it. That fluid inside the blister is a sterile environment protecting the raw skin underneath. If you pop it, you’re inviting a staph infection.
When the Peeling Starts
A few days later, you’ll start to peel. This is the "desquamation" phase. Your body is shedding the cells that have DNA damage that couldn't be repaired—it’s actually a protective mechanism to prevent those cells from becoming cancerous later.
Don't peel it yourself. I know, it's satisfying. But if you pull off skin that isn't ready to come off, you’re exposing "baby" skin that isn't ready for the elements. Keep moisturizing. Switch to a thicker cream now that the initial heat is gone. Something with shea butter or cocoa butter works well at this stage.
Knowing When to See a Doctor
Most sunburns are just a miserable week of life. But sometimes, they’re dangerous. If you have "sun poisoning," which is a colloquial term for a severe systemic reaction, you need medical help.
Watch for:
- Fever and chills.
- Severe blistering over a large portion of the body (more than 20%).
- Extreme headache or confusion.
- Nausea or vomiting.
- Yellow drainage or red streaks coming from blisters (signs of infection).
Actionable Next Steps for Recovery
If you are currently sunburnt, here is your immediate checklist. Don't overthink it, just do these three things right now:
- Cool the skin: Get into a cool shower for 10 minutes or apply a cool, wet compress. Do not use ice.
- Anti-inflammatory check: If you are medically cleared to take them, take an ibuprofen to start fighting the inflammation from the inside.
- Moisturize correctly: Apply a fragrance-free, alcohol-free aloe vera or a ceramide-based lotion while your skin is still slightly damp. This "locks in" the water from your shower.
The damage is done, so now it’s all about harm reduction. Stay out of the sun completely until the redness is gone. Your skin is currently vulnerable, and even five minutes of extra UV exposure can significantly worsen the recovery time. Wear a hat, stay in the shade, and keep that water bottle full.