How To Get Rid Of Sunburn: Evidence‑Based Relief Guide
Sunburn is an inflammatory skin reaction to too much ultraviolet (UV) radiation from the sun or tanning beds. While you can’t instantly “cure” a sunburn, you can reduce pain, support healing, and avoid complications by following methods backed by trusted medical sources.
Below is a concise, research‑based guide on how to get rid of sunburn discomfort and help your skin recover.
1. Immediate Steps After You Notice Sunburn
1.1 Get out of the sun
As soon as you notice redness or pain, move into the shade or indoors. Continuing UV exposure worsens skin damage and increases the risk of blistering and long‑term problems such as skin cancer. The American Academy of Dermatology (AAD) recommends getting out of the sun immediately once you realize you’re burned and avoiding further UV until healed.
1.2 Cool the skin
Cooling can lessen heat, pain, and swelling:
- Take frequent cool baths or showers
- Or apply a clean, cool, damp cloth (cool compress) for 10–15 minutes at a time
The AAD notes that cool baths or showers help relieve pain; gently pat dry and leave a little water on the skin before applying moisturizer to lock in hydration (see below).
2. Hydrate and Moisturize Properly
2.1 Use soothing, fragrance‑free moisturizers
After cooling the skin, apply a gentle moisturizer:
- Fragrance‑free cream or lotion
- Aloe vera gel or products with soy can soothe mild sunburn
- Avoid products with petroleum, benzocaine, or lidocaine unless a clinician advises them
The AAD cautions that petroleum‑based ointments can trap heat in the skin, and that benzocaine may cause allergic reactions in some people.
2.2 Drink extra fluids
Sunburn draws fluid to the skin’s surface and away from the rest of the body. The AAD and Mayo Clinic both emphasize drinking extra water and clear fluids to help prevent dehydration while the burn heals.
Signs you may be dehydrated and need urgent care include dizziness, dry mouth, decreased urination, or extreme thirst.
3. Relieve Pain and Inflammation
3.1 Over‑the‑counter pain relievers
Non‑prescription medicines can reduce pain and inflammation if you can take them safely:
- Ibuprofen or naproxen (NSAIDs)
- Acetaminophen (paracetamol) for pain relief if NSAIDs are not suitable
The AAD and Mayo Clinic both list ibuprofen and others as options for easing sunburn pain and swelling. Always follow package directions and your doctor’s advice, especially if you have kidney disease, stomach ulcers, are pregnant, or take blood thinners.
3.2 Topical hydrocortisone (for mild burns)
For small, mildly sunburned areas, a low‑strength 1% hydrocortisone cream (over‑the‑counter in many countries) can help calm redness and itching, according to guidance from the American Academy of Dermatology and Mayo Clinic. Do not use it on large body areas or on broken or blistered skin unless a healthcare professional instructs you to.
4. Care For Blisters and Peeling Skin
4.1 Do not pop blisters
Blisters indicate a second‑degree sunburn. The AAD and Mayo Clinic both advise:
- Do not pop or peel blisters yourself
- If a blister breaks on its own, gently clean with mild soap and water, then cover with a non‑stick bandage
Blisters protect deeper skin layers from infection. Breaking them increases infection risk and may cause scarring.
4.2 Be gentle when skin starts to peel
Peeling is part of the healing process. Recommendations include:
- Continue gentle moisturizing
- Don’t pull or pick at peeling skin
- Avoid scrubs, exfoliants, or harsh soaps until fully healed
According to the AAD, stripping peeling skin can cause further damage and delay healing.
5. What Not To Do For Sunburn
Based on major dermatology and medical sources such as the AAD, Mayo Clinic, and the UK’s NHS:
- Do not use petroleum jelly on hot, fresh sunburn; it can trap heat
- Avoid “-caine” products (benzocaine, lidocaine) unless prescribed; they may irritate or cause allergies
- Don’t use ice directly on the skin – it can cause ice burns; use cool water or a cool, damp cloth instead
- Avoid tight clothing over the burn; choose loose, soft fabrics
- Don’t keep sunbathing or using tanning beds while healing; this worsens damage and increases cancer risk
For more detailed lists of what to avoid, you can review patient guidance from the American Academy of Dermatology.
6. When To See A Doctor For Sunburn
Seek medical attention promptly if you notice:
- Large blisters (covering a large area of the body)
- Severe pain that doesn’t improve with over‑the‑counter medication
- Fever, chills, nausea, headache, or confusion
- Signs of infection (increasing redness, pus, warmth, red streaks, or worsening pain)
- Sunburn affecting infants or young children
The Mayo Clinic advises contacting a doctor or emergency services for severe blistering, high fever, confusion, or signs of dehydration such as dizziness and decreased urination. Children and babies are at higher risk and should be evaluated sooner for significant burns.
For more detailed red‑flag symptoms and management options, you can consult the Mayo Clinic’s sunburn overview.
7. How Long Sunburn Takes To Heal
Healing time depends on burn depth and your skin type:
- Mild (first‑degree) sunburn: usually improves in about 3–5 days
- More intense burns with peeling: often 1–2 weeks to resolve
The NHS and Mayo Clinic describe similar timelines, with mild redness and pain resolving within several days and more serious blistering burns taking longer.
During that period, the AAD recommends:
- Staying out of the sun as much as possible
- Covering the area with clothing and using broad‑spectrum sunscreen on exposed skin once it is no longer very tender or blistered
8. Preventing Future Sunburn
The most effective way to “get rid of” sunburn long‑term is prevention. Major health bodies such as the AAD, CDC, and NHS recommend:
- Broad‑spectrum sunscreen with SPF 30 or higher, applied generously and reapplied every 2 hours, and after swimming or sweating
- Protective clothing: long sleeves, wide‑brimmed hats, UV‑blocking sunglasses
- Seek shade between about 10 a.m. and 4 p.m., when UV is strongest
- Avoid tanning beds, which increase the risk of skin cancer and premature aging
For a comprehensive prevention checklist and explanations, see the American Academy of Dermatology’s sun protection advice.
9. Summary: How To Get Rid Of Sunburn Discomfort
To manage sunburn safely and effectively:
- Get out of the sun and avoid further UV exposure.
- Cool the skin with frequent cool baths/showers or compresses.
- Moisturize with gentle, fragrance‑free products (aloe/soy) and drink extra fluids.
- Use over‑the‑counter pain relievers and, for small areas, 1% hydrocortisone cream as directed.
- Protect blisters—don’t pop them—and be gentle with peeling skin.
- Watch for warning signs (severe pain, widespread blisters, fever, confusion, dehydration, infection) and seek medical care if they appear.
- Prevent future burns with sunscreen, protective clothing, shade, and avoiding tanning beds.
Following these evidence‑based steps from dermatology and medical organizations helps relieve sunburn, supports healing, and lowers the chance of complications.
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