The best thing you can do for a bad sunburn is cool the skin, reduce inflammation, and protect it while it heals. Most sunburns, even painful ones, can be managed at home with the right steps in the first 24 to 48 hours. Here’s what actually works.
Cool the Skin Down First
Get out of the sun immediately and into a cool environment. Take a cool (not cold) shower or bath, or apply cool, damp cloths to the burned areas for 10 to 15 minutes at a time. Ice or ice water can shock already-damaged skin, so stick with comfortably cool water. You can repeat this several times throughout the day whenever the burning sensation flares up.
Pat your skin dry gently afterward rather than rubbing with a towel. While the skin is still slightly damp, apply aloe vera gel or a fragrance-free moisturizing lotion to help lock in moisture. This step matters because sunburned skin loses water rapidly through the damaged barrier, which makes the dryness, tightness, and peeling worse.
Take an Anti-Inflammatory Early
Ibuprofen or naproxen can significantly reduce the pain, redness, and swelling of a sunburn if you take it early. These work by interrupting the inflammatory cascade your body launches in response to UV damage. Start as soon as you notice the burn developing, and continue as directed on the package for the first day or two. Acetaminophen can help with pain but won’t do much for the swelling or redness.
What to Put on Your Skin
Aloe vera is the go-to for good reason. It cools on contact, helps the skin retain moisture, and has mild anti-inflammatory properties. Look for pure aloe vera gel without added alcohol or fragrances, which can sting and dry out the burn. Apply it several times a day, especially after bathing.
For more intense inflammation or itching, a 1% hydrocortisone cream (available over the counter) can help bring down swelling when applied to the affected areas several times daily. This is especially useful for burns that are hot to the touch or noticeably raised.
Equally important is knowing what to avoid. Petroleum-based products like Vaseline trap heat in the skin, which is the opposite of what you want. Topical pain relievers containing benzocaine or lidocaine can irritate sunburned tissue and sometimes cause allergic reactions on damaged skin. Skip “after-sun” products with heavy fragrances or alcohol, which will dry and sting.
Drink More Water Than Usual
A bad sunburn draws fluid to the skin’s surface and away from the rest of your body. You may not feel particularly thirsty, but dehydration is one of the more common complications of a severe burn. Drink extra water for at least a full day after the burn occurs. If you notice dark urine, dizziness, dry mouth, or unusual fatigue, increase your fluid intake further. These are signs your body is struggling to keep up.
How to Handle Blisters
Blisters mean you have a second-degree burn. The fluid inside them is part of your body’s healing process, forming a sterile cushion that protects the new skin growing underneath. Do not pop them. An intact blister is your best defense against infection.
If a blister breaks on its own, gently clean the area with mild soap and water. Leave the loose skin in place as a natural bandage, apply an antibiotic ointment, and cover it with a non-stick bandage. Watch for signs of infection over the following days: increasing redness, warmth, streaking, or pus.
Protect Your Skin While It Heals
Sunburned skin is extremely vulnerable to further UV damage, and a second burn on top of healing skin can cause serious injury. Stay out of direct sunlight as much as possible while you’re recovering. When you do go outside, cover the burned areas with loose-fitting clothing made from tightly woven fabrics like polyester, nylon, or canvas. Look for a UPF rating of 50, which blocks about 98% of UV rays. Dark or bright colors absorb more light than white or pastel fabrics, offering better protection.
Loose fit matters too. Clothing provides less UV protection when it’s stretched tight or wet, because light can pass between the fibers. A broad-brimmed hat made of canvas or polyester protects the face and neck better than a straw hat. And apply broad-spectrum sunscreen to any exposed skin, even on cloudy days, until the burn has fully healed.
The Peeling Phase
Peeling typically begins three to five days after the burn and can continue for a week or more. This is your body shedding the layers of dead, UV-damaged cells. Resist the urge to pull or pick at peeling skin, which can tear healthy tissue underneath and increase the risk of scarring or infection. Instead, keep the area well-moisturized. A gentle, fragrance-free lotion applied after showering helps soften the peeling and reduces the itching that often accompanies this stage.
The new skin underneath is thinner and more sensitive than your normal skin. It will burn faster and more easily for several weeks. Continue protecting it from sun exposure even after the peeling stops and the area looks healed.
When a Sunburn Needs Medical Attention
Most sunburns heal on their own within one to two weeks, but some are serious enough to need professional care. Seek medical treatment if you experience any of the following:
- Blisters covering more than 20% of your body (roughly a whole leg, your entire back, or both arms)
- Fever above 102°F (39°C)
- Chills or extreme pain that doesn’t respond to over-the-counter medication
- Signs of dehydration like dizziness, reduced urination, or extreme fatigue
- Signs of infection such as pus draining from blisters, increasing redness, or red streaks
- Severe swelling
Any sunburn on a baby under one year old warrants immediate medical attention, regardless of severity. Infants have thinner skin and are far more susceptible to fluid loss and temperature regulation problems from burns.