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Here are 7 tips to help ease the pain and discomfort of sunburned skin.
Is your skin red, tender, itchy or tight after a day outside? If so, you’ve likely got a sunburn. Whether you forgot to apply or reapply sunscreen while you were out in the sun, didn’t think you were outside long enough to need sunscreen or assumed that the clouds were all the protection you needed from getting burned, it’s not uncommon to end the day with the discomfort of sunburned skin.
The best remedy for sunburns is to take precautions to avoid getting burned in the first place – apply a broad-spectrum sunscreen with SPF30+, reapply every two hours or if you get wet, wear protective clothing and stay out of the sun when the sun’s rays are strongest (10 am to 4 pm). That not only protects you from the pain and tenderness of sunburned skin but also helps keep your skin healthier by limiting sun damage and reducing skin cancer risk. But if sunburn has already occurred (and yes, it happens even to the most diligent of sunscreen users!), here are some tips for getting relief:
Get out of the sun. Once you notice the first signs of sunburn, it’s best to get out of the sun so it doesn’t get worse. A little pink on your skin will soon turn into red skin that feels hot, sensitive and painful. If you can’t go indoors, find shade, cover up or reapply sunscreen often for the rest of the day.
Cool off. A cool shower or bath helps calm inflamed and overheated skin. You can also use a clean damp cloth to get some relief. Don’t make the water too cold or put ice directly on your skin. Pat your skin dry (don’t rub) with a soft towel.
Drink water. Not only does cool water soothe skin from the outside but drinking water helps your body cool down from the inside. It also keeps you hydrated, which is important because sun exposure can lead to dehydration.
Moisturize skin. Apply a fragrance-free moisturizer made for sensitive skin to lock in moisture (sunburns will dry your skin out). Just avoid creams with too many ingredients or you may find them more irritating than soothing.
Leave your skin alone. Many sunburns lead to dry, flaky skin or even blisters. It is best to leave skin to heal on its own without scratching, picking or rubbing. Don’t pop blisters or pull off skin because it can lead to infection.
Wear loose-fitting clothing. By giving skin a chance to breathe and not causing friction, your skin is more likely to recover more quickly and without discomfort. It just takes a few days for skin to get back to feeling its best.
Ease pain and discomfort with OTC products. If you feel uncomfortable after a day in the sun, OTC meds such as acetaminophen or ibuprofen can help reduce pain and inflammation. Topical products with aloe vera also provide relief.
Most sunburns just cause minor discomfort and get better in a few days, but pay attention to any signs that you may need to see a healthcare provider. This includes signs of infection, such as pus, red streaks or having a fever or chills. If blisters cover a large part of your body, your pain is severe or doesn’t improve quickly or you feel ill, it’s also time to call the doctor.
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Date Last Reviewed: May 16, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Perry Pitkow, MD
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