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Whether you’re diligent with sunscreen or tend to forget it altogether, ending up pink or peeling can leave you scrambling to figure out how to treat sunburn ASAP. Maybe you’ve got a big event coming up, or you’re wincing every time your T-shirt grazes your shoulder. Either way, flushed, fried skin can derail your plans and make everything from dressing to sleeping feel miserable.
To help you soothe the sting and maybe even heal faster, we asked board-certified dermatologists what actually works after too much sun—and what might make the whole ordeal worse. Here’s what they had to say about how to treat sunburn and get relief.
- Susan Chon, MD, a faculty member in the department of dermatology at the University of Texas MD Anderson Cancer Center
- Susan Massick, MD, FAAD, an associate professor of dermatology at The Ohio State University College of Medicine
- Gary Goldenberg, MD, assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai Hospital
What causes sunburn?
Basically, those painfully tender splotches on your shoulders, chest, or other exposed areas are your skin’s inflammatory reaction to too much ultraviolet (UV) light from the sun, Dr. Chon tells SELF. There are a few different kinds of UV rays, including ultraviolet A (UVA) radiation, which causes skin aging and dark spots by penetrating deeper into the skin and weakening its strength and elasticity. Then there’s ultraviolet B (UVB) radiation, which damages the outer layer and is responsible for burns and, in more extreme cases, sunburn blisters (that is, if the burn reaches the inner layer of the skin).
Everyone is vulnerable to this type of damage, though some people burn more easily than others—particularly those with lighter skin tones. That’s because lighter skin naturally contains less melanin, the dark pigment in the outer layer of your skin that helps absorb UV radiation and offers some built-in protection. When your skin is exposed to UV light, it produces more of it as a defense—hence the darkening effect we know as a tan. But without much of that helpful pigment to begin with, UV rays can more easily penetrate lighter skin and cause inflammation from skin-cell damage, leaving behind that infamous lobster-red glow.
Even with more protective melanin, though, those with deeper skin tones can still get sunburned—it just might not look as obvious. “You will either turn pinkish-red or might not see the redness at all, but you’re still exposing skin to UV light—so it still causes cellular damage,” Dr. Chon says. “And so, even though the risk of damage is lower with darker skin, you can still experience long-term effects of sun exposure like aging and possibly increase your skin cancer risk.” No one is “immune” to skin cancer, she adds, and it’s possible for it to occur in all skin types and tones. What’s more, your skin doesn’t actually need to look or feel fried to have taken a hit—according to Dr. Chon, tans count as sun damage too.
What are the fastest ways to get rid of a sunburn?
Unfortunately, there’s nothing you can do to magically heal a sunburn overnight. On its own, a mild one should go away in about three to five days, Dr. Massick tells SELF. Really bad ones (characterized by extreme swelling, pain, or blisters) may take a week or two to fully recover.
Luckily, there are ways to tone down the flush and soothe that raw, burnt-to-a-crisp sensation. Here’s what derms recommend doing (and avoiding).
Usually it takes a day or longer to know just how bad your burn is. But once you notice the telltale itch and throb—or see that suspiciously pinky hue shining through—you’ll want to cool the area down ASAP. One easy way to do this? Stand under a cool shower stream to help soothe that inflammation, Dr. Goldenberg tells SELF.
If you don’t have time to hang in the tub, you can also press a cool, damp towel on your skin for 15 minutes at a time, Dr. Massick adds: “But don’t apply ice packs directly onto the skin and definitely avoid rubbing.” The intense cold and friction can cause even more damage and irritation to an already delicate, inflamed region—which is why, on that note, it’s also smart to stick with lightweight, loose clothes (versus anything tight or scratchy to avoid additional irritation), Dr. Chon says.
There are a few go-to staples that can alleviate a crispy burn—and some things you’ll definitely want to skip. For example, steer clear of thick occlusives like petroleum jelly (the main ingredient in Vaseline and Aquaphor). As moisturizing as they seem, the experts we spoke with warn that heavy, greasy creams can trap heat and make your burn worse. On that note, “You should also avoid products with fragrance and essential oils,” Dr. Massick adds, which can be irritating.
Instead, go with lightweight moisturizers that hydrate and soothe. If you notice peeling, Dr. Massick recommends going for ceramides, a type of lipid that works by strengthening the barrier, locking in moisture, and calming inflammation—even for eczema and acne-prone skin types.
Another sunburn-friendly ingredient is aloe vera, a classic skin-soother with anti-inflammatory properties (thanks to a compound called aloin). Just make sure to look for an aloe product formulated without alcohol, which can be drying, Dr. Massick adds. Soy, often found in moisturizers and after-sun lotions, can also help your skin retain more water, research shows, while options like a calamine lotion or 1% over-the-counter hydrocortisone cream can alleviate symptoms such as itching and discomfort.
You can also treat sunburn from the inside out with an over-the-counter pain reliever. More specifically, Dr. Goldenberg suggests taking a nonsteroidal anti-inflammatory drug like aspirin or ibuprofen. This can be helpful not only if you’re having pain, but also if you’re experiencing other severe symptoms, including headache or fatigue, Dr. Chon adds.
On the other hand, there are plenty of pain-relieving creams and sprays out there with ingredients ending in -caine, like lidocaine and benzocaine. In general, take a pass on using these local anesthetics if you have a painful sunburn, since they can irritate your tender skin or even trigger an allergic reaction, the American Academy of Dermatology says.
A sunburn brings fluid to the surface of your skin and away from your insides, according to the AAD. So drinking more water than you normally would can help keep you from getting dehydrated—and feeling even crappier when you’re already going through it.
Everyone’s fluid needs are different, but the Institute of Medicine of the National Academies of Sciences generally recommends 2.7 liters (11 cups) to 3.7 liters (almost 16 cups) per day. But as SELF previously reported, you don’t need to fixate so much on hitting a particular number. Instead, Dr. Goldberg recommends keeping a bottle handy, sipping regularly (and more often when you’re burnt), and paying attention to signs you might be dehydrated (more on that here).
If you’ve spent any time on Reddit or TikTok, you’ve probably come across viral hacks featuring ingredients in your own kitchen. Think apple cider vinegar soaks, which are supposedly antibacterial and cooling, and tea compresses, rumored to reduce inflammation thanks to their antioxidants.
However, Dr. Massick warns that there’s very limited research on these DIY fixes—and now (when your burnt skin is at its most sensitive) is not the time to experiment. “A lot of all-natural products—apple cider vinegar in particular—can cause irritation or allergic reactions,” she explains. “There’s also limited clinical evidence on black tea compresses,” which is why she recommends generally avoiding these altogether.
However, there is a more gentle exception that derms like Dr. Chon and Dr. Massick sign off on: colloidal oatmeal baths. Research shows that these ground-up oats contain antioxidant and anti-inflammatory properties to gently soothe rashes, burns, and itching—all you have to do is mix a few packets into your bath water.
When to see a doctor for your sunburn
While these expert tips can relieve mild symptoms like itching, flaking, and discomfort, you’ll want to see a doctor (or head to your nearest urgent care) if you’re experiencing more severe signs like blisters, dizziness, fever, or nausea. You may need a prescription for an oral corticosteroid like prednisone to help with the inflammation or antibiotics if you’ve developed an infection, Dr. Goldenberg says.
Even though no singular product or hack can make a sunburn vanish overnight, we understand that even a few hours of discomfort can feel endless. But keep in mind: Not only is a scorching souvenir from the sun uncomfortable (not to mention unsightly), but, more importantly, excessive sun exposure can cause lasting damage to the DNA in your skin cells. Those changes can increase your risk of developing skin cancers including melanoma, the deadliest kind.
That’s why the best “treatment” for sunburn is really prevention. That means wearing broad-spectrum sunscreen with SPF 30 or higher—and reapplying it every two hours (more often when you’re swimming or sweating). Other effective sun safety tips include spending less time in direct sunlight (roughly between 10 a.m. and 4 p.m.) and remembering to protect easy-to-miss spots like the back of your neck, the tops of your beards, and the front of your chest.
Nailing down these basics might sound tedious, but trust us: These habits will save your future self (and sensitive skin) a whole lot of pain, peeling, and regret down the line.
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