It happens to the best of us. You’re at the beach, the breeze feels cool, and you forget that the UV index is hitting a 10. By 6:00 PM, you aren't just tan. You're glowing. And not in a good way. Your skin feels tight, hot, and like it’s vibrating with its own internal heat source. The panic sets in. You start rummaging through the medicine cabinet, looking for anything—literally anything—to stop the stinging. But before you slather on that five-year-old bottle of "aloe" that’s actually 90% blue dye and alcohol, let's talk about what to put on sunburn skin that actually works.
Sunburn is more than just a surface-level "oops." It’s a literal radiation burn. Your DNA has been damaged by ultraviolet rays, and your body is currently launching a massive inflammatory response to deal with the carnage. The redness is just blood rushing to the surface to help the repair crew.
The First Response: Cool, Not Cold
Don't jump into an ice bath. Seriously. I know it sounds tempting when your back feels like a stovetop, but extreme cold can actually shock the skin and further damage the tissue. You want tepid. Cool. Refreshing.
A damp, cool compress is your best friend for the first hour. Take a clean washcloth, soak it in cool water, and just let it sit there. If you’re burnt over a large area, a cool shower is fine, but keep the pressure low. High-pressure shower heads on a fresh burn feel like needles. Once you get out, don’t rub yourself dry. Pat. Dab. Leave a little bit of water on the skin because that moisture is going to be the foundation for whatever you put on next.
What to Put on Sunburn Skin (and What to Avoid Like the Plague)
Honestly, most people mess this up. They reach for heavy oils or petroleum-based products like Vaseline. This is a mistake. Petroleum jelly creates a waterproof barrier. On a normal day, that's great for locking in moisture. On a sunburn day, it locks the heat in. You’re essentially slow-cooking your skin under a layer of grease.
Instead, you want things that breathe.
Aloe Vera is the gold standard for a reason. But—and this is a big "but"—check the label. If the first ingredient isn't Aloe Barbadensis Leaf Juice, put it back. Many cheap drugstore gels are loaded with lidocaine or benzocaine. While these numbing agents feel great for twenty minutes, they are notorious for causing allergic reactions on compromised skin. If you have an actual aloe plant, break off a leaf. Squeeze the goo directly on the burn. It contains aloin, which has been shown in studies to have anti-inflammatory properties that specifically target the redness.
Soy-based moisturizers are another sleeper hit. Research suggests that soy can help soothe the skin and maintain its barrier. Look for brands like Aveeno that emphasize "calming" or "soothing" soy. It's less sticky than aloe and stays on the skin longer.
The Weird Stuff That Actually Works
Let’s talk about milk. It sounds kinda gross, right? Putting dairy on your shoulders? But a cool milk compress is a legitimate dermatologist-recommended hack. The proteins in milk (whey and casein) create a thin film over the skin that helps hold in moisture, while the lactic acid acts as a very gentle exfoliant for the dead cells that are about to start peeling. Just soak a cloth in cold milk and lay it on for 15 minutes. Wash it off gently afterward, or you're going to smell like a bowl of cereal by morning.
Then there’s oatmeal. Not the sugary maple kind. Colloidal oatmeal. You can buy it in packets, or you can just grind up regular old-fashioned oats in a blender until they're a fine powder. Toss a cup into a lukewarm bath. It contains avenanthramides—which is a fancy word for "stuff that stops itching."
Hydrocortisone: The Big Guns
If you're in real pain, a 1% hydrocortisone cream (over-the-counter) can be a lifesaver. It’s a low-dose steroid. It goes straight to the source of the inflammation and tells your immune system to chill out. However, don't use this on open blisters. If your skin is bubbling, you’ve moved into second-degree burn territory, and you need to be much more careful about infection.
When the Blisters Show Up
Managing Severe Sunburn Damage
When you see blisters, your strategy has to change. A blister is your body’s built-in "Band-Aid." It is a sterile environment designed to protect the raw skin underneath while it regenerates. Do not pop them. I know it’s satisfying. Don't do it. If a blister pops on its own, clean it with mild soap and water, apply an antibiotic ointment (like Bacitracin, not Neosporin, as many people are actually allergic to Neomycin), and cover it loosely with a non-stick bandage.
Internal Hydration
We spend so much time worrying about what to put on sunburn skin that we forget what to put in our bodies. A sunburn draws fluid to the skin's surface and away from the rest of your body. You are dehydrated. Your skin cannot heal if it doesn't have the cellular resources to do so. Drink twice as much water as you think you need. Toss in some electrolytes—Pedialyte isn't just for toddlers and hangovers; it’s perfect for radiation recovery.
The NSAID Window
If you catch the burn early—within the first couple of hours—take an Ibuprofen (Advil/Motrin) or Naproxen (Aleve). These are non-steroidal anti-inflammatory drugs. They don't just mask the pain; they actually interrupt the chemical cascade that causes the redness and swelling. It can literally make the burn less severe if you get it into your system fast enough.
Don't Fall for the "Vinegar" Myth
Some people swear by apple cider vinegar. The logic is that it balances the pH of the skin. The reality? Vinegar is an acid. Putting acid on a burn is generally a terrible idea for most people. It can cause further stinging and irritation. If you absolutely insist on it, dilute it heavily (1 part vinegar to 10 parts water), but honestly, stick to the aloe or the milk. Your skin is already stressed enough.
The Peeling Phase
Once the heat dies down, the itching begins. This is the "hell itch" phase. Your skin is shedding. The temptation to peel the skin off in sheets is overwhelming. Resist. If you pull off skin that isn't ready to go, you're exposing "baby skin" that hasn't fully developed its protective barrier. This leads to scarring and permanent pigment changes (those little white or dark spots that never go away).
At this stage, switch to a thick, bland cream. Look for ceramides. Brands like CeraVe or Eucerin make "Intensive Repair" lotions that mimic the natural fats in your skin. This helps "glue" the peeling skin down and keeps the new skin underneath hydrated.
📖 Related: Bed bugs on Black people: Why the diagnosis is so often missed
Red Flags: When to See a Doctor
Most sunburns are a "wait it out" situation. But some are medical emergencies. If you have any of the following, stop reading this and go to urgent care:
- Fever and chills (this is called "sun poisoning").
- Dizziness or confusion.
- Severe blistering that covers more than 20% of your body.
- Streaks of red coming away from a blister (a sign of infection).
Sunburns are temporary, but the damage is cumulative. Every blistering burn you get significantly increases your risk of melanoma later in life. Use this miserable experience as a reminder to check the expiration date on your SPF 30.
Actionable Recovery Steps
- Immediate Cooling: Apply a cool, water-soaked compress for 15 minutes. Repeat every hour.
- Anti-Inflammatory Kickstart: Take 400mg of Ibuprofen if you are within the first 4-6 hours of sun exposure (and your health allows).
- Specific Topicals: Apply 100% pure Aloe Vera or a soy-based moisturizer while skin is still damp.
- Hydrate: Drink 8-10 ounces of water every hour for the next 6 hours.
- Clothing: Wear loose, tightly woven cotton fabrics. Avoid synthetics like polyester that trap heat against the burn.
- Protect the New Skin: For the next two weeks, that burnt area will be incredibly sensitive. Even a few minutes of sun can re-burn the "baby" skin. Keep it covered with UPF-rated clothing or high-zinc sunscreen.
The most important thing to remember about what to put on sunburn skin is that less is often more. Your skin knows how to heal; your job is just to provide the cooling, moisture, and protection it needs to do the work without getting in its way. Give it 48 hours. The worst will be over soon.