How to Treat Sunburn Fast & How to Avoid It Next Time
Whether you spent a little too much time basking on the beach, forgot to reapply SPF during your hike, or just didn’t think the sun was that strong today (oops!), a sunburn can sneak up on even the most diligent sunscreen-wearers.
The result? Red, sore, and inflamed skin that feels tight, hot, and angry. Yep, we’ve all been there.
The good news? With the right products and a little know-how, you can treat sunburn fast, and get your skin on the road to recovery ASAP. From soothing aloe vera to hydration heroes and dermatologist-approved tips, we’re diving into everything you need to know about calming your sunburn, stat.
What Exactly Is Sunburn?
Before we get into the fixes, let’s talk about what sunburn actually is.
Sunburn is your skin’s response to excessive UV (ultraviolet) exposure—most often from the sun, but it can also happen from tanning beds. When UV rays damage your skin’s DNA, your body triggers an inflammatory response, which results in that all-too-familiar red, painful burn.
According to dermatologists, sunburn is essentially your skin cells crying out for help. That’s why treating it quickly—and effectively—is so important.
The Symptoms of Sunburn
You’ll know you’re sunburned pretty quickly. Symptoms usually show up within 2–6 hours of sun exposure and can worsen over the following 24–48 hours.
Here’s what to look out for:
Redness or pinkness (depending on skin tone)
Warm or hot skin to the touch
Pain or tenderness
Swelling
Small blisters (in more severe burns)
Itchiness or peeling (as the skin begins to heal)
In more serious cases, sunburn can also cause fever, chills, nausea, or fatigue. If that sounds familiar, you may be dealing with sun poisoning—a more intense sunburn that may require medical attention.
How to Treat Sunburn Fast
1. Get Out of the Sun, Immediately
It sounds obvious, but it’s worth repeating: the moment you notice a burn, remove yourself from the sun. Any additional exposure can worsen the damage and delay healing.
Seek shade, head indoors, or cover the burned area with protective clothing. If you’re outside, an umbrella or wide-brimmed hat is your best friend.
2. Cool Down the Skin
One of the fastest ways to get relief? Lower your skin temperature.
Take a cool (not cold) shower or bath.
Gently pat your skin dry—no vigorous rubbing!
Apply a cool compress (a clean washcloth soaked in cold water) to the affected areas.
Pro tip: Add a few tablespoons of baking soda or colloidal oatmeal to your bath to soothe inflamed skin naturally.
3. Apply Aloe Vera or a Soothing Gel
Aloe vera is the poster child for sunburn relief—and for good reason. This natural plant extract is known for its anti-inflammatory, cooling, and moisturizing properties.
Look for a pure aloe vera gel with minimal added fragrance or alcohol (which can further irritate the skin). Bonus points if you store it in the fridge for extra soothing power.
Other skin-soothing ingredients to look for:
Calendula
Chamomile
Cucumber extract
Witch hazel (alcohol-free)
4. Moisturize
Sunburned skin is seriously dehydrated—and it needs help to repair itself. A gentle, fragrance-free moisturizer will help lock in hydration and strengthen your skin’s barrier.
Try applying moisturizer while your skin is still damp (right after your shower) to trap in water.
Dermatologist-recommended options:
CeraVe Moisturizing Cream: Packed with ceramides and hyaluronic acid. ($18 on Amazon).
Eucerin Advanced Repair Cream: Rich but non-greasy. ($13 on Amazon).
Aveeno Daily Moisturizing Lotion: Colloidal oatmeal = calm skin. ($10 on Amazon).
Just avoid thick ointments like petroleum jelly in the first 24 hours—they can trap heat in the skin.
5. Drink Tons of Water
Sunburn isn’t just skin-deep—it pulls fluid from the rest of your body, too. That means you need to hydrate from the inside out.
Aim for 8–10 glasses of water a day while your skin heals. Coconut water and electrolyte drinks can help replenish lost minerals if your burn is severe.
6. Take an Anti-Inflammatory
If your sunburn is painful or swollen, consider taking an NSAID (non-steroidal anti-inflammatory drug) like ibuprofen or aspirin.
These can reduce inflammation, ease pain, and help bring down any swelling. Just be sure to follow dosage directions and check with your doctor if you’re unsure.
What Not to Do When You Have a Sunburn
Treating sunburn fast also means not making it worse. Here’s what to avoid while you heal:
- No hot showers – They’ll irritate already damaged skin.
- No tight clothing – Stick to loose, breathable fabrics like cotton.
- Don’t pop blisters – They’re your body’s natural bandages.
- Avoid harsh soaps and scrubs – Skip anything with exfoliants, acids, or strong fragrances.
- No additional sun exposure – Even a few minutes can worsen a burn or cause permanent pigment changes.
How Long Does Sunburn Take to Heal?
Most mild to moderate sunburns start to improve within 3–5 days, with full healing in about a week. Peeling often begins around day 4 or 5 and is a normal part of the process.
More severe burns (with blistering) can take up to two weeks to fully heal.
If your symptoms worsen or you experience high fever, chills, dizziness, or nausea, it’s time to call your doctor—you may be dealing with sun poisoning or heat exhaustion.
Expert Tips to Prevent Future Sunburns
We wouldn’t be doing our job if we didn’t preach prevention. Because the truth is, even one bad sunburn can increase your risk of premature aging and skin cancer later on.
Here’s how to stay protected:
- Use broad-spectrum SPF 30+ every day, rain or shine. Reapply every two hours (more often if you’re sweating or swimming).
- Wear sun-protective clothing like wide-brim hats, long sleeves, and sunglasses.
- Seek shade, especially between 10 a.m. and 4 p.m. when UV rays are strongest.
- Don’t forget easy-to-miss spots like your ears, scalp, back of hands, and tops of feet.
- Check your local UV index before outdoor activities and plan accordingly.
Natural Remedies That (Actually) Work
Want to go the natural route? Here are a few time-tested home remedies that are derm-approved:
- Cucumber Slices
Naturally cooling and rich in antioxidants, cucumber slices placed on sunburned skin can reduce swelling and redness. - Milk Compress
Soak a soft cloth in cold milk and apply it to the skin for 15–20 minutes. The proteins and fats in milk have anti-inflammatory effects. - Plain Yogurt
Apply a thin layer to sunburned areas, leave on for 10–15 minutes, then rinse gently. Yogurt contains probiotics that can help calm inflammation.
When to See a Doctor
Most sunburns can be managed at home—but there are times when it’s best to get professional help.
Call your doctor if:
You have large blisters over a wide area
You develop a fever, chills, or confusion
The burn isn’t improving after a few days
You notice signs of infection (pus, increasing redness, or swelling)
Final Thoughts
Sunburn happens—but it doesn’t have to ruin your week. With the right aftercare, some cooling ingredients, and a healthy dose of hydration, you can treat sunburn fast and give your skin the TLC it deserves.
And while we’re all about healing, let this be your reminder to never skip sunscreen again. Your future skin will thank you.